Mohan's blood pressure readings over one week were alarming. They ranged from 160/100 mmHg to as high as 200/130 mmHg. When he consulted his physician, he was advised to start blood pressure-lowering medicines immediately. However, Mohan believed he could control his blood pressure with yoga alone. He postponed treatment and devoted himself to daily yoga practice.

A month later, tragedy struck. Mohan suffered a brain hemorrhage caused by uncontrolled hypertension. Although he survived because of timely medical care, he was left with stroke-related disability and could not return to work for nearly six months.

This story is real, and unfortunately, not uncommon.

Yoga offers numerous health benefits and can be a valuable component of a healthy lifestyle. However, it also has limitations. Yoga cannot replace evidence-based treatment for serious medical conditions such as uncontrolled hypertension, diabetes, coronary artery disease, stroke, severe infections, or cancer. Understanding both the strengths and limitations of yoga is essential.

What exactly is yoga?

Yoga is an ancient mind-body practice that combines physical postures (asanas), breathing techniques (pranayama), relaxation, and meditation. Unlike many forms of exercise that focus primarily on muscles or cardiovascular fitness, yoga aims to improve physical, mental, and emotional well-being simultaneously.

Health benefits of yoga

One of yoga's greatest strengths is its ability to improve overall health across multiple domains.

Regular yoga practice can:

• Improve flexibility, balance, and mobility

• Enhance muscle strength and posture

• Reduce stress and anxiety

• Improve emotional well-being

• Lower resting heart rate and blood pressure modestly

• Improve the quality of life in people with chronic diseases

• Reduce chronic neck and low back pain

• Improve body awareness and mindfulness

Yoga for specific medical conditions

Different yoga practices may be particularly useful in certain conditions.

Low Back pain

Yoga is one of the most studied non-pharmacological treatments for chronic low back pain. Gentle stretching postures such as Cat-Cow, Child's Pose, and Cobra Pose may help improve flexibility and reduce pain.

Osteoarthritis

Gentle yoga can improve joint mobility, balance, and physical function in individuals with knee osteoarthritis.

Hypertension

Slow breathing exercises, meditation, and relaxation-based yoga practices may help reduce stress and modestly lower blood pressure. However, yoga should complement, not replace, prescribed medications when blood pressure is significantly elevated.

Diabetes

Yoga may improve insulin sensitivity, reduce stress, and support weight management. Nevertheless, diabetes management still requires appropriate diet, exercise, monitoring, and medications when indicated.

Balance problems in older adults

Yoga can improve balance and reduce the risk of falls through postures that enhance stability and body awareness.

Yoga and Mental Health

Perhaps one of yoga's most powerful benefits lies in mental health.

Modern life exposes us to chronic stress, which activates the body's 'fight-or-flight' response. Yoga helps activate the parasympathetic nervous system, the body's natural relaxation mechanism.

Research suggests yoga may help reduce symptoms of anxiety disorders, depression, chronic stress, burnout and emotional distress associated with chronic illnesses. 

Meditation and controlled breathing practices can improve emotional regulation, concentration, and resilience. Many people report feeling calmer and better equipped to handle daily challenges after developing a regular yoga routine.

Yoga and sleep

Yoga can improve sleep quality, shorten the time required to fall asleep, and reduce nighttime awakenings. Relaxation techniques, mindfulness practices, and slow breathing exercises may reduce hyperarousal of the nervous system, allowing the body to transition more easily into restorative sleep. For individuals struggling with stress-related insomnia, yoga can be a valuable adjunctive therapy.

Yoga, aerobic exercise, and strength training: Not competitors but partners

A common debate asks: Which is better: yoga, aerobic exercise, or strength training? The answer is simple: all three serve different purposes.

Aerobic exercise such as brisk walking, running, cycling, or swimming is particularly effective for improving cardiovascular fitness and reducing the risk of heart disease.

Strength training helps maintain muscle mass, bone health, metabolic function, and physical independence with ageing. Yoga contributes flexibility, balance, stress reduction, mobility, and mind-body awareness. Rather than choosing one over the others, the ideal fitness program incorporates all three.

Common myths about yoga

Several misconceptions deserve clarification.

Myth 1: Yoga can cure all diseases.

No. Yoga can support health and improve quality of life, but it is not a cure for serious medical illnesses.

Myth 2: Yoga can replace medicines.

False. Conditions such as severe hypertension, uncontrolled diabetes, coronary artery disease, stroke, epilepsy, and cancer require evidence-based medical treatment. Yoga may complement treatment but should not replace it.

Myth 3: More difficult postures mean greater health benefits.

Not necessarily. Many benefits arise from simple, consistent practices rather than advanced poses.

Precautions before starting yoga

Although yoga is generally safe, certain precautions are important.

Individuals with the following conditions should seek medical advice before beginning yoga:

• Recent heart attack or stroke

• Uncontrolled hypertension

• Severe osteoporosis

• Advanced arthritis

• Serious spinal disorders

• Recent surgery

• Certain eye conditions such as advanced glaucoma

People should avoid attempting advanced postures without proper instruction. Pain is a warning signal and should never be ignored.

Yoga is a valuable tool for promoting physical health, mental well-being, stress reduction, and better sleep. It can improve flexibility, balance, posture, and quality of life, while also complementing conventional medical treatment for many chronic conditions.

However, yoga should not be viewed as an alternative to evidence-based medical care. Serious illnesses require proper diagnosis and treatment, often including medications or other medical interventions.

The most effective approach is not 'yoga versus medicine' or 'yoga versus exercise'. It is combining the best of all worlds: evidence-based healthcare, regular aerobic activity, strength training, healthy nutrition, adequate sleep, and yoga.

When used wisely, yoga can be a powerful ally on the journey toward better health, but it should never be mistaken for a substitute for appropriate medical treatment.

The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.