For the estimated 300 million people worldwide who practice yoga, a common assumption has long underpinned their time on the mat: yoga is good for the heart. A comprehensive new systematic review published in Advances in Integrative Medicine challenges that belief, finding that yoga may be significantly less effective than traditional forms of exercise when it comes to improving vascular function. The findings have sparked debate among practitioners, researchers, and wellness professionals — and they carry practical implications for anyone relying solely on yoga for cardiovascular protection.
What the Study Found
Researchers at the University of Sharjah (UAE) and Manipal Academy of Higher Education (India) conducted a systematic review of existing literature, including randomized controlled trials, crossover trials, and non-randomized studies. They compared yoga and other exercise interventions in sedentary adults using validated vascular health measures such as flow-mediated dilation (FMD) and pulse wave velocity (PWV). Ten studies met the rigorous inclusion criteria.
The results were clear: traditional exercise modalities — including Tai Chi, Pilates, and high-intensity interval training (HIIT) — consistently outperformed yoga in improving vascular function among sedentary individuals. While some middle-aged practitioners experienced improved blood vessel dilation after 12 weeks of heated yoga, the practice showed no improvements in arterial stiffness. HIIT showed particularly strong effects, with one protocol reducing arterial stiffness by 11 percent in sedentary young women.
Why This Matters for Yoga Practitioners
Co-author Dr. Leena David, a specialist in medical diagnostic imaging, offered an analogy that makes the findings tangible. She compared blood vessels to flexible garden hoses, explaining that structured exercise keeps those hoses flexible, while yoga provides some benefits but not as reliably. Middle-aged and older adults often notice improvements from yoga, but younger adults might not see the same vascular gains.
This is significant because cardiovascular disease remains the world’s leading cause of death, affecting more than 620 million people globally as of 2023. For practitioners who rely on yoga as their primary — or only — form of physical activity, the study suggests they may need to diversify their movement portfolio. If you’re interested in understanding how yoga supports healthy aging through other pathways, the science is more encouraging when it comes to flexibility, balance, and stress reduction.
What Yoga IS Good For
Before anyone rolls up their yoga mat in defeat, it’s essential to understand what this study does not say. The researchers are not arguing that yoga is without value — far from it. The evidence base for yoga’s benefits in nervous system regulation and vagus nerve activation, mental health, flexibility, and stress management remains robust. A recent landmark meta-analysis found that yoga transforms immune function in as little as 10 weeks, and studies continue to demonstrate yoga’s positive impact on conditions from depression to chronic pain.
The nuance here matters. Yoga excels as a practice for the parasympathetic nervous system — activating the body’s rest-and-digest response, lowering cortisol levels, and improving emotional regulation. Where it falls short, according to this review, is in the specific domain of vascular health: the elasticity and function of blood vessels that directly influence stroke and heart attack risk.
What This Means for Your Practice
The practical takeaway is not to abandon yoga but to complement it. If cardiovascular protection is a priority — and for most adults, it should be — consider pairing your yoga practice with activities that elevate your heart rate more consistently. Brisk walking, cycling, swimming, or even short bursts of HIIT can fill the vascular health gap that yoga alone may leave.
For older practitioners or those with mobility limitations, the study actually offers reassurance: yoga showed the most vascular benefit in middle-aged and older adults. If vigorous exercise isn’t accessible, yoga still provides meaningful health support — it just shouldn’t be assumed to deliver the same vascular benefits as more intense exercise forms. Combining a regular yoga practice with even moderate aerobic activity creates a comprehensive approach to both physical and mental wellness.
Practitioners looking to build a more complete movement routine might consider adding a faster-paced vinyasa flow to their weekly schedule, which naturally elevates heart rate more than slower styles. And for those interested in how the Wim Hof Method compares to meditation for stress and energy, the science is pointing toward the value of combining multiple modalities rather than relying on any single practice.
Key Takeaways
Yoga remains one of the most beneficial practices available for stress reduction, nervous system health, flexibility, and mental well-being. But when it comes to keeping your arteries elastic and your cardiovascular system in peak condition, the evidence suggests you’ll need to supplement your practice with more vigorous activity. The best health strategy isn’t yoga or exercise — it’s both.
