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Yoga Compared With Exercise in Trials: When Is It as Good, When Not

How yoga compares with other exercise in head-to-head trials and reviews, by condition, showing where results were similar, where yoga did better and where the evidence is too thin to say.

Content last updated . This page has not been medically reviewed.

The question

Most yoga trials compare yoga with doing nothing or with usual care, which only shows that yoga beats inactivity. A fairer test is yoga against another form of exercise. This page looks at those comparisons. For the narrower question of whether yoga counts as exercise and how hard it is, see is yoga exercise?.

The big picture

A 2010 review of 81 yoga studies found 10 that used exercise as the comparison; in those, yoga appeared equal or superior to exercise in nearly every outcome measured except those involving physical fitness. [1] A 2016 narrative review reached a similar conclusion, saying yoga appeared equal or superior in most outcome measures. [2] Both are narrative reviews that gathered many different studies, so treat their wording cautiously. A 2016 review noted that yoga was not always more effective than treatment comparison groups such as other forms of exercise. [3]

By condition

Condition or outcomeWhat the comparison foundStrength of evidence
Chronic low back painCochrane review of 21 trials: probably little or no difference between yoga and other back-related exercise for function at three months; uncertain for pain and quality of life [4]. A meta-analysis found no significant difference in pain or disability compared with physical therapy exercise [5]. A 2026 meta-analysis of seven trials found no statistical advantage for pain, but a benefit for function based on only two studies [6]Low to moderate; about equal
DepressionA 2013 review found limited evidence that yoga reduced depression more than aerobic exercise [7]. A large network meta-analysis found moderate reductions in depression for yoga, walking or jogging, strength training and other exercise, each compared with active controls such as usual care, with confidence low to very low [8]Low; similar
Type 2 diabetesEight studies: lower blood sugar markers with yoga than with exercise, though individual studies varied considerably [9]Promising but limited
High blood pressureCompared with exercise, no evidence was found for effects of yoga on blood pressure [10]Insufficient
Breast cancerThree studies comparing yoga with exercise found no short-term effects on quality of life or fatigue, in very low-quality evidence [11]Very low; no difference seen
Parkinson's diseaseIn 138 adults analyzed, a mindfulness yoga program was as effective as stretching and resistance exercise for motor function and mobility, with additional improvements in anxiety and depression [12]Promising but limited (one trial)
Knee osteoarthritisIn a pilot trial, Hatha yoga and aerobic/strengthening exercise both improved symptoms and function; yoga may have superior benefit [13]Preliminary
Fitness in older adultsIn 118 sedentary adults, yoga was just as effective as stretching-strengthening exercise for balance, strength, flexibility and mobility [14]Promising but limited
Well-being in inactive older adultsYoga and aerobic exercise each had medium effects versus a wait-list; adverse events 22 percent with yoga versus 37 percent with aerobic exercise [15]Preliminary
Aerobic fitness in teenagersVO2 max rose with both yoga and exercise, with no difference between groups [16]One trial

Reading the table

  • Often about equal. For back pain, fitness, and several other outcomes, yoga did about as well as the exercise it was compared with.
  • Sometimes better, usually with caveats. Reported advantages for yoga in diabetes, knee osteoarthritis and Parkinson's mood symptoms rest on small or varied studies, and the authors asked for more rigorous trials. [9] [13]
  • Not better for fitness. The 2010 review found yoga equal or superior except for physical fitness outcomes. [1] A frailty review concluded yoga may not offer benefit over active interventions such as exercise. [17]
  • Cost, access and preference matter. The Cochrane back-pain reviewers said decisions between yoga and other exercise may depend on availability, cost and preference. [4]

Why comparisons are hard

  • Blinding. Participants know which exercise they are doing, so expectation can colour self-reported outcomes. The Cochrane reviewers said that all trials were at high risk of performance and detection bias. [4]
  • Dose can differ. In the Parkinson's trial, mindfulness yoga sessions lasted 90 minutes and the exercise sessions 60 minutes. [12] Unequal time makes a comparison harder to interpret.
  • "Exercise" is not one thing. Comparators ranged from physical therapy to aerobic classes to stretching.
  • Many small studies. Several comparisons rest on three to eight trials with high heterogeneity. [9] [6]
  • Other movement practices. For comparisons with other named practices, see yoga versus Tai Chi and yoga versus Pilates.

Frequently asked questions

Is yoga as good as other exercise?

For several outcomes, such as back-related function and fitness in older adults, trials found it about equal. [4] [14] For others the evidence is too limited to say.

Is yoga better than exercise for depression?

A 2013 review found limited evidence that yoga reduced depression more than aerobic exercise. [7] A larger network meta-analysis found yoga and several other exercises each reduced depression compared with active controls, with low to very low confidence. [8]

Is yoga as good as physical therapy for back pain?

A meta-analysis found no significant difference in pain or disability. [5] The Cochrane review found probably little or no difference for function at three months. [4]

Does yoga build as much fitness as running or the gym?

Proper evidence not found for head-to-head comparisons with running or gym training in healthy adults. I searched PubMed on 2026-10-22 for yoga with aerobic, cardiorespiratory, VO2 and muscle terms and found trials against general exercise programs or stretching-strengthening classes. The 2010 review found yoga was not superior for physical fitness outcomes. [1]

Which should I choose?

That depends on your health, goals and access. Reviewers say availability, cost and preference may reasonably guide the choice. [4] Talk with a clinician before starting if you have a condition.

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Safety compared with exercise
A meta-analysis of randomized trials of yoga found no differences in the frequency of intervention-related, nonserious or serious adverse events when yoga was compared with usual care or exercise. [18] The Cochrane back-pain review found yoga caused more adverse events, mainly increased back pain, than no exercise, but may carry a similar risk to other exercise. [4] If you have a health condition, check with a clinician first; see who should check before yoga.
References
  1. Ross A, Thomas S. The health benefits of yoga and exercise: a review of comparison studies. Journal of alternative and complementary medicine (New York, N.Y.) 2010. Abstract read via PubMed 2026-10-22.
  2. Govindaraj R, Karmani S, Varambally S et al. Yoga and physical exercise - a review and comparison. International review of psychiatry (Abingdon, England) 2016. Abstract read via PubMed 2026-10-22.
  3. Field T. Yoga research review. Complementary therapies in clinical practice 2016. Abstract read via PubMed 2026-10-22.
  4. Wieland LS, Skoetz N, Pilkington K et al. Yoga for chronic non-specific low back pain. The Cochrane database of systematic reviews 2022. Abstract read via PubMed 2026-10-22.
  5. Zhu F, Zhang M, Wang D et al. Yoga compared to non-exercise or physical therapy exercise on pain, disability, and quality of life for patients with chronic low back pain: A systematic review and meta-analysis of randomized controlled trials. PloS one 2020. Abstract read via PubMed 2026-10-22.
  6. Li T, Wen Q, Zhang L. Is yoga more beneficial than exercise-based interventions for patients with chronic low back pain? A systematic review and meta-analysis. Frontiers in medicine 2026. Abstract read via PubMed 2026-10-22.
  7. Cramer H, Lauche R, Langhorst J et al. Yoga for depression: a systematic review and meta-analysis. Depression and anxiety 2013. Abstract read via PubMed 2026-10-22.
  8. Noetel M, Sanders T, Gallardo-Gómez D et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ (Clinical research ed.) 2024. Abstract read via PubMed 2026-10-22.
  9. Jayawardena R, Ranasinghe P, Chathuranga T et al. The benefits of yoga practice compared to physical exercise in the management of type 2 Diabetes Mellitus: A systematic review and meta-analysis. Diabetes & metabolic syndrome 2018. Abstract read via PubMed 2026-10-22.
  10. Cramer H, Haller H, Lauche R et al. A systematic review and meta-analysis of yoga for hypertension. American journal of hypertension 2014. Abstract read via PubMed 2026-10-22.
  11. Cramer H, Lauche R, Klose P et al. Yoga for improving health-related quality of life, mental health and cancer-related symptoms in women diagnosed with breast cancer. The Cochrane database of systematic reviews 2017. Abstract read via PubMed 2026-10-22.
  12. Kwok JYY, Kwan JCY, Auyeung M et al. Effects of Mindfulness Yoga vs Stretching and Resistance Training Exercises on Anxiety and Depression for People With Parkinson Disease: A Randomized Clinical Trial. JAMA neurology 2019. Abstract read via PubMed 2026-10-22.
  13. Cheung C, Wyman JF, Bronas U et al. Managing knee osteoarthritis with yoga or aerobic/strengthening exercise programs in older adults: a pilot randomized controlled trial. Rheumatology international 2017. Abstract read via PubMed 2026-10-22.
  14. Gothe NP, McAuley E. Yoga Is as Good as Stretching-Strengthening Exercises in Improving Functional Fitness Outcomes: Results From a Randomized Controlled Trial. The journals of gerontology. Series A, Biological sciences and medical sciences 2016. Abstract read via PubMed 2026-10-22.
  15. Welford P, Östh J, Hoy S et al. Effects of yoga and aerobic exercise on wellbeing in physically inactive older adults: Randomized controlled trial (FitForAge). Complementary therapies in medicine 2022. Abstract read via PubMed 2026-10-22.
  16. Satish V, Rao RM, Manjunath NK et al. Yoga versus physical exercise for cardio-respiratory fitness in adolescent school children: a randomized controlled trial. International journal of adolescent medicine and health 2018. Abstract read via PubMed 2026-10-22.
  17. Loewenthal J, Innes KE, Mitzner M et al. Effect of Yoga on Frailty in Older Adults : A Systematic Review. Annals of internal medicine 2023. Abstract read via PubMed 2026-10-22.
  18. Cramer H, Ward L, Saper R et al. The Safety of Yoga: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. American journal of epidemiology 2015. Abstract read via PubMed 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.