Just 25 minutes of yoga a day could slash blood pressure as effectively as some medication, research suggests.
British researchers analyzed data from 30 studies involving more than 2,600 obese or overweight adults who regularly practiced yoga.
Most participants took part in around three 60-minute yoga sessions per week – roughly 180 minutes total, or the equivalent of about 25 minutes a day.
After at least 12 weeks, researchers found participants had meaningful reductions in blood pressure levels that experts said could translate into a lower risk of heart attacks and strokes.
On average, systolic blood pressure – the top number, which measures the force of blood pushing against artery walls when the heart beats – fell by 4.35 millimeters of mercury (mmHg).
Diastolic blood pressure – the lower number, measured when the heart relaxes between beats – dropped by 2.06 mmHg.
Experts said reductions of that size are similar to those seen with some blood pressure medications, though prescription drugs often lead to bigger drops depending on the patient, their starting blood pressure, and the type of medicine used.
High blood pressure is a major risk factor for heart disease, heart attacks and strokes.
Just 25 minutes of yoga a day could slash blood pressure as effectively as some medication, research suggests
The researchers, led by the University of Edinburgh, wrote: ‘Yoga is often seen mainly as a wellbeing practice, but our findings suggest it may also support certain cardiometabolic health outcomes in adults with overweight or obesity.’
It was not clear why the yoga reduced blood pressure, but previous research has suggested that it can reduce stress, which helps to lower blood pressure.
The studies examined were observational, meaning it was not clear whether the results were due to yoga or another factor, the authors noted in PLOS Global Public Health.
It is possible that people who commit to regular yoga may also be more likely to eat healthier foods, exercise more, or make other positive lifestyle changes, which may have led to the changes.
For the analysis, 23 of the studies included were carried out in Asian countries, while seven were completed in the US, Germany, or Australia.
Researchers also said it was not always clear exactly what type of yoga was being practiced, meaning styles may have ranged from gentler stretching-based classes to more physically demanding forms.
Interestingly, the researchers found the blood pressure-lowering effect was only clearly recorded in Asian participants, rather than those from other ethnic groups.
However, they said this was likely due to the smaller sample sizes in non-Asian groups rather than evidence yoga only works in certain populations.
The above shows the prevalence of high blood pressure in the US by county for the year 2021, the latest for which nationwide data is available
The study also found that people who practiced yoga saw modest improvements in cholesterol levels.
These included reductions in low-density lipoprotein (LDL), often referred to as ‘bad’ cholesterol because high levels can contribute to clogged arteries and raise the risk of heart attacks and strokes.
There was less clear evidence that yoga improved glucose metabolism – how the body handles blood sugar – or levels of inflammation, which are also linked to heart disease.
Studies suggest that, among high blood pressure patients, systolic blood pressure is reduced by about 8.7 mmHg after taking the drugs for eight weeks.
Some people see larger reductions, while others need multiple drugs or lifestyle changes to bring numbers under control.
Still, even modest drops can have a major impact. Researchers estimate that every 5 mmHg reduction in systolic blood pressure can lower the risk of heart attack or stroke by around 10 percent.
Nearly half of all Americans – around 120 million people – are estimated to have high blood pressure, according to health authorities. Many do not realize they have it until it is picked up during a routine check-up.
Yoga is already popular across the US. Surveys suggest around one in six American adults practice it, with women roughly twice as likely as men to take part.
Many enthusiasts say yoga helps strengthen muscles, improve posture, ease back or neck pain, reduce anxiety, improve balance, and increase flexibility.
But fitness experts stress yoga should complement, rather than replace, other forms of exercise. While some styles can be physically challenging, many classes do not provide enough cardiovascular or resistance training on their own.
The World Health Organization recommends adults get 150 to 300 minutes of moderate-intensity exercise each week – such as brisk walking, swimming, cycling, or active yoga – or 75 to 150 minutes of vigorous activity such as running.
The agency also advises adults complete at least two strength-training sessions each week to maintain muscle mass, bone health, and metabolic function.
For people with high blood pressure, doctors say the most effective approach usually combines several strategies: maintaining a healthy weight, regular exercise, cutting back on salt, eating more fruits and vegetables, limiting alcohol, managing stress, and taking medication when needed.
