It is no longer a secret that chronic diseases are increasingly prevalent in the modern world. More concerning, however, is the rising cost and inaccessibility of conventional medical treatment. To make matters worse, some medications prescribed for long-term management of these conditions come with adverse side effects. In contrast, scientific and empirical studies have consistently shown that yoga offers a range of health benefits without such risks.
Yoga’s role in health and wellbeing
Several studies reviewed by Pharmanews indicate that yoga helps reduce stress, enhance mental health, and improve flexibility and strength. Beyond general wellness, research suggests that yoga may aid in the management of chronic conditions such as lower back pain, arthritis, and hypertension. From lowering blood pressure to regulating blood sugar and alleviating chronic pain, yoga is proving to be more than a lifestyle trend—it is emerging as a versatile and accessible healthcare tool.
Though rooted in ancient Indian philosophy, yoga has evolved into a widely accepted mind-body practice. It combines movement, breathing techniques, and meditation to promote physical health, mental clarity, and emotional balance. While it retains spiritual significance for some, yoga in modern usage transcends religious boundaries and is embraced by people across cultures as a means of achieving holistic wellness.
The scientific community is increasingly interested in yoga not only for general fitness but also for its potential to manage serious health conditions such as type 2 diabetes, hypertension, and chronic stress. Among the various forms of yoga, Hatha Yoga is often considered the most accessible, offering a gentle introduction to basic postures and breathing exercises. Meanwhile, hot yoga—a more intensive practice involving a set sequence of 26 postures performed in a heated room—has gained attention for its ability to increase flexibility and detoxify the body.
Hot yoga and hypertension
One study, presented at the American Heart Association’s Hypertension 2019 Scientific Sessions, explored the effects of hot yoga on blood pressure. Led by Stacy Hunter, assistant professor and lab director at the Cardiovascular Physiology Lab, Texas State University, the study involved ten sedentary adults aged 20 to 65 with elevated or stage 1 hypertension. Participants were divided into two groups—one practising hot yoga and the other not engaging in any physical exercise.
After 12 weeks of attending three 60-minute hot yoga sessions per week in a 40°C (105°F) humid studio, the yoga group showed significant health improvements. Average systolic blood pressure fell from 126 to 121 mmHg, and diastolic pressure dropped from 82 to 79 mmHg. Participants also reported reduced stress levels, while the control group experienced no notable changes.
“Our study opens the conversation that hot yoga may be a viable non-pharmacological option for managing blood pressure,” said Hunter, who also stressed the importance of hydration, caution against overexertion, and consultation with healthcare providers before beginning any new fitness routine.
A follow-up study titled Hot Yoga and Hypertension: Exploration of a Novel Lifestyle Intervention further supported these findings. Using additional markers such as the augmentation index (AIx) and 24-hour ambulatory blood pressure monitoring, the researchers observed significant reductions in both blood pressure and perceived stress, without adverse effects or changes in body mass.
Yoga for diabetes management
Yoga has also shown promise as a complementary therapy for managing type 2 diabetes mellitus (T2DM). A 2024 study by Chirag Andhariya and colleagues focused on rural Indian women aged 35 to 45. Forty participants were randomly assigned to either a control group or an experimental group that practised yoga five days a week over 12 weeks.
Researchers measured participants’ HbA1c levels—a key indicator of blood glucose regulation—before and after the intervention. The results were statistically significant (p<0.05) in the experimental group, confirming that regular yoga practice substantially reduced blood sugar levels. “Yoga therapy is effective in lowering glucose levels in patients with T2DM and can serve as an integrative therapy,” the authors concluded. This finding is particularly valuable in underserved communities where medical resources are limited, making yoga an affordable and sustainable adjunct to conventional treatment.
Supporting this, a 2019 study by Taekyoon Kim of Hongik University, South Korea, examined the effects of yoga on subjective wellbeing in individuals with type 2 diabetes. The experimental group, which practised yoga over six months, saw their wellbeing scores improve from 143.73 to 185.84, while the control group showed no notable change. This suggests that yoga can enhance not only physical health but also emotional resilience and mental wellbeing in those living with chronic illnesses.
Yoga’s impact on stress and pain management
Stress—often dubbed a silent contributor to chronic disease—is another area where yoga has demonstrated efficacy. A 2016 study by Kishore Kumar Katuri and colleagues examined the impact of yoga on patients with chronic periodontitis. Using the Hamilton Anxiety Rating Scale (HAM-A) and Zung Self-rating Depression Scale (ZSDS), the study measured cortisol levels and mental health. Participants who practised yoga had significantly lower stress hormone levels and anxiety scores. Additionally, they showed improved oral health, particularly in plaque reduction and clinical attachment.
Yoga has also been shown to be effective in managing chronic non-specific low back pain. A 2022 update to a major review published by L. Susan Wieland and colleagues in the Cochrane Database analysed 21 randomised controlled trials involving 2,223 participants. The review found low- to moderate-certainty evidence that yoga led to small but clinically meaningful improvements in pain and back-specific function when compared to no exercise. While yoga may not significantly outperform other physical activities, it remains a valuable option. The review did note a slight increase in mild adverse events—typically minor back pain—underscoring the importance of professional guidance and proper technique.
Considering its wide-ranging health benefits—from stress reduction to the management of chronic illness—yoga offers a low-cost, low-barrier means for individuals to take charge of their health. For those already dealing with conditions like hypertension or diabetes, it can serve as a complementary therapy. For the healthy, it’s a proactive measure for maintaining balance in both body and mind. After all, prevention is always better than cure.
