Yoga is a great way to stretch, flex, relax and reset. But it can do more for your body than this. A new study suggests it appears to improve some of the most important markers of heart and metabolic health — especially for people who are overweight or obese.

The study was a large meta-analysis by an international team of researchers. Rather than examining a single group, the investigators, led by Widya Wasityastuti, MD, of the University of Edinburgh, Scotland, analyzed results from 30 randomized controlled trials, involving nearly 2,700 adults across multiple countries.

The physical component of yoga's postures and movement provides a form of low-impact exercise. Its breathing techniques and meditation may help reduce stress. Both help the heart.

Their goal was to better understand whether yoga can improve cardiometabolic health, a broad category that includes blood pressure, cholesterol levels, blood sugar regulation, inflammation and oxidative stress. These factors are closely linked to the risk of heart disease, stroke and type 2 diabetes.

To be included in the analysis, participants had to meet criteria for overweight or obesity, defined as a body mass index (BMI) of over 23 in Asian populations and over 25 for other populations. Most of the studies, 23 out of 30, were conducted in Asian countries, with additional research coming from the United States, Germany and Australia.

Across the studies, yoga was consistently associated with modest but meaningful improvements in several cardiovascular risk factors. The most notable changes were seen in blood pressure. On average, systolic blood pressure dropped by 4.35 mm Hg, while diastolic pressure decreased by 2.06 mm Hg. At first glance, those numbers may not seem dramatic. But even small reductions in blood pressure can translate into significantly lower risks of stroke and heart disease when applied across large populations.

The analysis also found modest improvement in cholesterol levels, including both low-density lipoprotein (LDL) and high-density lipoprotein (HDL). These changes suggest that yoga may help improve lipid balance which is an important factor in the buildup of plaque in the arteries.

Exactly how yoga produces these effects is not fully understood, but the explanation probably includes several factors. The physical component of yoga, postures and movement, provides a form of low-impact exercise. At the same time, breathing techniques and meditation may help reduce stress, lowering levels of stress hormones that can negatively affect blood pressure and metabolism.

“Our review suggests that yoga may offer a helpful additional option for improving some aspects of cardiometabolic health in adults with overweight or obesity, particularly blood pressure,” Dr. Wasityastuti and colleagues said in a press release. They also add an important nuance: “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.”

Still, the researchers are careful to point out the study's limitations. Because this is a meta-analysis, it identifies association rather than proving cause and effect. It's possible that other lifestyle factors such as diet or overall activity levels played a role in the improvements.

There were additional constraints. The studies did not specifically recruit people with obesity as a primary condition, and many excluded individuals with existing diseases such as diabetes or heart disease, so the findings may not fully apply to people with more complex health challenges.

Yoga is widely available, relatively low-cost, and works for people of different ages and fitness levels.

Another unanswered question is how much yoga is needed to achieve these benefits. The studies varied widely in their approaches, although many involved about 180 minutes of practice per week. Without a clear dose-response relationship, it's difficult to come up with a precise optimal routine.

Even so, the implications are encouraging. Yoga is widely available, relatively low-cost, and adaptable for people of different ages and fitness levels. Unlike more strenuous forms of exercise, it may be particularly appealing to those who are just beginning to incorporate movement into their lives.

The takeaway is not that yoga replaces medication or traditional exercise for heart health, but that it may serve as a valuable complement. Yoga could help support better cardiometabolic health as part of a broader lifestyle approach that includes a healthy diet, regular physical exercise and medical care. Ultimately, what had often been viewed as a gentle, restorative practice may also carry measurable benefits for the heart, offering yet another reason to roll out the mat.

The study is published in PLOS Global Public Health.