Sorry, Yogis.
New research suggests that the ancient practice may not provide as many cardiovascular benefits as once thought — even if you crank up the heat while holding warrior pose.
But not all is lost for fans of mindful movement. The study identified three workouts that better support heart health, including two that also emphasize breath, balance and mental clarity.
The findings come from researchers at the University of Sharjah in the UAE and Manipal Academy of Higher Education in India, who reviewed 10 studies comparing yoga with other forms of exercise in sedentary adults.
They wanted to see how these workouts affect vascular function — that is, how well your blood vessels move blood and other nutrients throughout your body.
Too much sitting messes with that flow, increasing the odds of developing high blood pressure, clogged arteries and blood clots.
“Think of blood vessels like flexible garden hoses,” Dr. Leena David, a medical imaging specialist and co-author of the study, said in a press release. “If they stiffen, the risk of heart attacks and strokes increases.”
When David and her colleagues dug into the data, they found that yoga delivered mixed results.
In one study, some middle-aged adults saw better blood flow after eight weeks of heated yoga — but their arteries didn’t get any less stiff. Younger adults saw no changes at all.
The researchers believe this age gap comes down to the participants’ starting vascular health. Older adults typically have stiffer arteries, leaving more room for improvement. Younger people usually have healthier arteries, so gentle yoga has less of an impact.
But even for the older crowd, the results were inconsistent. Some studies showed improvements in vascular function, while others did not — even with two or three yoga sessions a week for up to six months.
Notably, practicing in a 105-degree room, as is common with styles like Bikram yoga, offered no extra heart benefits compared to room-temp classes.
When the team examined other mind-body exercises — like Tai Chi, the ancient Chinese practice of flowing movements and deep breathing, and reformer Pilates, a core-focused workout that combines mental focus with precise body control — both showed more consistent vascular benefits.
These workouts led to “significantly improved endothelial function,” the researchers noted, referring to the inner lining of blood vessels that helps regulate blood flow.
Even stronger results came from high-intensity interval training (HIIT), an exercise protocol that involves short bursts of intense activity followed by brief periods of rest. This was especially effective at reducing arterial stiffness, particularly in colder environments.
In contrast, short bursts of movement — like breaking up long stretches of sitting with a quick walk or a few flights of stairs — offered limited benefits.
“Even simple routines can make arteries more resilient,” David said. “Blood vessels have a memory — and every workout helps them forget the damage of sitting all day.”
However, she said the study shows that when it comes to protecting your vascular health, how hard and how long you move matters more than just getting up off your backside every now and then.
While yoga still offers plenty of health perks, the findings suggest that people looking to improve their vascular health in particular may also need to incorporate more vigorous activities into their workout routines.
“On a larger scale, public health campaigns could emphasize that movement is medicine,” David said, describing sitting as “the new smoking — silent, sneaky, and stealing years from your arteries.”
“This may encourage a mix of exercise and yoga to make heart health more accessible and culturally appropriate,” she continued.
