Yoga has been practiced for eons in a variety of forms, but commonly includes the practice of movement, controlled breathing and mindfulness. Practicing yoga, especially yoga focused on breath, has been shown to reduce symptoms of anxiety and depression. This reduction in symptoms can have a variety of positive benefits for the practitioner from immediate drop in blood pressure to long term benefits for cardiovascular health.
Since the practice of yoga is good for the soul, it should be no surprise that we would see an improvement in risk factors for cardiovascular disease as well. Imbalances in the autonomic nervous system, which are common in depression and anxiety, are correlated with high blood pressure and high levels of glucose, cortisol (the stress hormone) and cholesterol in the blood. This puts those with depression and anxiety at a higher risk overall for cardiovascular disease. However, incorporating a consistent yoga practice into one’s life has been shown to regulate the autonomic nervous system, immediately lower blood pressure and in the long term, lower many of the risks for cardiovascular disease. A recent systematic review revealed the consistent practice of any type of yoga can lower LDL (the “bad” cholesterol), systolic (the top number) blood pressure, fasting blood sugar and resting heart rate.
In summary, no matter the type of yoga, it is good for both the physical and spiritual heart. For many it cannot necessarily replace the need for other interventions but can be utilized as an integrative approach to both cardiovascular and mental health. Consider incorporating 20 minutes of practice 3 times a week. Videos can be found free online to get you started and range in skill from beginner to advanced. Even better, most yoga practice ends in savasana, which is basically like taking a 5 minute nap. Happy meditating yoga warrior!
Recommended Types of Yoga Based on Skill Level
| Beginner | Intermediate | Experienced |
| Restorative Yin Gentle Vinyasa Hatha Beginner Vinyasa | Vinyasa Power Vinyasa Hatha | Vinyasa Power Vinyasa Ashtanga Kundalini |
Resources for this article:
1. Chu P, Gotink RA, Yeh GY, Goldie SJ, Hunink MM. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Eur J Prev Cardiolog. 2016;23(3):291-307. doi:10.1177/2047487314562741
2. Nivethitha L, Mooventhan A, Manjunath N. Effects of Various Prāṇāyāma on Cardiovascular and Autonomic Variables. Anc Sci Life. 2016;36(2):72-77. doi:10.4103/asl.ASL_178_16