Yoga might not be the heart health hero we've all thought it was after a new study found that traditional exercises actually do a better job at keeping our blood vessels healthy.
The research, published in Advances in Integrative Medicine, looked at various studies comparing different types of exercise in people who spend too much time sitting down.
Their discovery challenges what many of the 300 million yoga practitioners worldwide believe about their favourite workout.
The findings are particularly important given that more than 620 million people globally are dealing with cardiovascular disease.
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Too much sitting can make blood vessels less effective
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The researchers found that Tai Chi, Pilates and high-intensity interval training consistently beat yoga when it comes to improving how well blood vessels work in sedentary adults.
They looked at randomised controlled trials, crossover trials and non-randomised studies to compare the effects.
Using ultrasound measurements, they checked how well blood vessels could transport blood to tissues. It's this flexibility and responsiveness that show whether someone's cardiovascular system is in good shape.
For people who sit all day, this matters enormously, as too much sitting can make blood vessels less effective, which raises the risk of high blood pressure, cholesterol problems and blood clots.
Dr Leena David, who co-authored the research and teaches at the University of Sharjah, explained why this matters.
"Think of blood vessels like flexible garden hoses. If they stiffen, the risk of heart attacks and strokes increases," she said.
Her research shows that structured exercise keeps those "hoses" flexible, while yoga offers some benefits but not as consistently.
Age makes a difference too - middle-aged and older people often see improvements from yoga, but younger adults might not get the same results.
Dr David described sitting all day as "the new smoking - silent, sneaky, and stealing years from your arteries". Movement, she noted, is the perfect remedy.
The good news is that yoga still has its place, especially for older adults and those who can't manage high-intensity workouts.
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Even simple routines can make arteries more resilient
| GETTYBut the researchers suggest that people looking for consistent cardiovascular benefits might need to add more vigorous exercise to their routine.
"Even simple routines can make arteries more resilient. Blood vessels have a memory - and every workout helps them forget the damage of sitting all day," Dr David explained.
She believes public health campaigns should highlight that "movement is medicine" and encourage people to mix different types of exercise with yoga.
"Forget the fitness goals - this is about protecting your body's internal GPS system that keeps you alive," she adds.
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