Yoga and Meditation Together: How the Practices Relate
How meditation sits inside traditional yoga, how a modern class may or may not include it, and what the few trials comparing yoga with mindfulness training found.
Content last updated . This page has not been medically reviewed.
This page is information only. It does not replace advice from your own clinician. Meditation can sometimes bring up difficult feelings, so read the safety section below if you have a history of trauma, panic or other mental health conditions.
How the traditional texts relate them
In the Yoga Sutras of Patanjali, as summarized by the Internet Encyclopedia of Philosophy, there are eight limbs: restraints, observances, posture, breath control, withdrawal of the senses, concentration, meditation (dhyana) and absorption (samadhi). [1] Posture is only the third limb and is useful to the extent that it lets the meditator sit firmly and comfortably. [1] The same source describes the seventh limb, meditation, as one-pointedness of the mind on one image. [1] In that account, yoga and meditation are not rivals: meditation is part of yoga, and postures are described as serving it. See the eight limbs of yoga and yoga nidra in the yoga tradition.How modern classes differ
NCCIH says yoga as practiced in the United States typically emphasizes physical postures, breathing techniques and meditation. [2] NCCIH also groups yoga with tai chi and qigong as "meditative movement" practices that include both meditative and physical elements. [2] Styles range from gentle to physically demanding. [2] We did not find a source that measures how many modern classes include meditation, so we do not say.What "meditation" and "mindfulness" mean here
NCCIH describes meditation as a variety of practices; some keep mental focus on a sensation such as breathing, a sound, a visual image or a mantra. [3] Mindfulness involves maintaining attention on the present moment without making judgments. [3] The NHS describes mindfulness as paying attention to what is going on inside and outside ourselves, moment by moment, and says an important part is reconnecting with the body's sensations. [4] That bodily attention is one reason movement classes are often described as mindful. For definitions, see what is meditation and mindfulness and types of meditation.What research shows
| Question | What the source found | Label |
|---|---|---|
| Does adding mindfulness to physical yoga beat either alone for stress? | A three-armed randomized trial of 102 adults with elevated stress compared integrative yoga (movement, mindfulness and philosophy), Iyengar yoga and mindfulness training. All three groups improved, with no significant group differences or evidence of synergistic effects. [5] | promising but limited |
| Mindfulness yoga for major depressive disorder | Nine randomized trials (581 people) found a significant effect on depression, but the authors could not provide conclusive evidence. [6] | promising but limited |
| Is meditation risk-free? | NCCIH says practices usually are considered to have few risks, but a 2020 review found about 8 percent of participants had a negative effect, most commonly anxiety and depression. [3] | mixed |
Yoga and mindfulness trials cannot blind participants to what they are doing, so expectation can affect self-reported results such as stress scores. We did not read the funding statement for the stress trial. The depression review pooled small trials of varied "mindfulness yoga" programs. [6]
Which to choose is covered once, on the comparison page: yoga vs meditation. The short version from the stress trial is that the study's authors say use in practice should be based on availability and patient preference. [5]
Doing both safely
- Pace yourself. Meditation and mindfulness practices usually are considered to have few risks, but few studies have examined harms, so definite safety statements cannot be made. [3]
- Notice difficult experiences. If sitting still brings up distress, see meditation difficulties and distressing experiences and trauma-sensitive yoga.
- Do not replace care. NCCIH advises against using yoga to postpone seeing a health care provider about a medical problem. [2] If you are in crisis in the US, call or text 988, or call 911 in an emergency.
For a first step, see meditation for beginners and yoga for beginners: first steps.
Frequently asked questions
Is yoga a form of meditation?
In the traditional texts as summarized by the Internet Encyclopedia of Philosophy, meditation is one limb of yoga, and posture serves it. [1] Modern classes may emphasize postures. [2]
Do I need to meditate to get the benefits of yoga?
We did not find a trial that tested yoga with and without meditation as a single variable. In one trial, adding mindfulness to physical yoga showed no extra benefit for stress. [5] Proper evidence not found for a general rule; we searched PubMed for yoga and meditation trials.
Can I do yoga and meditation on the same day?
The sources we read set no rule. Frequency and timing are covered in how often and how long to practice yoga.
Can meditation cause problems?
Few studies have looked, but a 2020 review found about 8 percent of participants had a negative effect, most commonly anxiety and depression. [3]
References
- Internet Encyclopedia of Philosophy (peer-reviewed academic reference). The Yoga Sutras of Patanjali. Read 2026-10-22.
- National Center for Complementary and Integrative Health (NIH). Yoga: Effectiveness and Safety. Read 2026-10-22.
- National Center for Complementary and Integrative Health (NIH). Meditation and Mindfulness: Effectiveness and Safety. Read 2026-10-22.
- NHS (UK). Mindfulness. Read 2026-10-22.
- J Clin Med 2022. Stress Reduction by Yoga versus Mindfulness Training in Adults Suffering from Distress: A Three-Armed Randomized Controlled Trial including Qualitative Interviews (RELAX Study). PubMed abstract read 2026-10-22.
- BMC Complement Med Ther 2023. The effectiveness of mindfulness yoga on patients with major depressive disorder: a systematic review and meta-analysis of randomized controlled trials. PubMed abstract read 2026-10-22.