Yoga therapy: what the research says

Studies of yoga suggest it may help back pain, stress, low mood and sleep. Yoga therapy as one-to-one sessions is less studied.

What a session is

Yoga therapy uses yoga postures, breathing and relaxation, adapted by a trained yoga therapist to your own needs and health. Sessions are usually one to one or in small groups.

What the research says

• Back, neck and muscle tension: Studies of yoga in general found small benefits for long-term low back pain, about the same as other exercise. Neck pain studies are fewer. Some evidence it may help · Cochrane, 2022 · NCCIH, 2023 · American College of Physicians, 2017
• Stress and worry: Many studies of yoga found people felt less stressed and anxious. It is less clear whether it helps anxiety disorders. Some evidence it may help · NCCIH, 2023 · NCCIH, 2024 · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Low mood: Studies of yoga found it may ease low mood, mostly alongside usual care. If low mood lasts more than 2 weeks, see a doctor. Some evidence it may help · NCCIH, 2023 · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Sleep: Several studies found yoga improved sleep quality, especially in older adults. Results are mixed, and long-term sleep problems need more study. Some evidence it may help · NCCIH, 2024 · Australian Government Department of Health (Natural Therapies Review 2024), 2025
• Menopause: Yoga may ease some menopause symptoms, about as much as other exercise. A US menopause society does not recommend it for hot flushes. Limited evidence · NCCIH, 2021 · NCCIH, 2023 · The Menopause Society, 2023
• Grief: Yoga has not been studied for grief itself. It has some evidence for stress and low mood, which often come with grief. Limited evidence · NCCIH, 2023

More on each need: A relaxed body · Handle stress better · Feel calmer · Lift your mood · Sleep better · Menopause wellbeing · Grief and loss

Is it safe?

Yoga is generally safe with a qualified teacher; sprains and strains are the most common injuries and serious injuries are rare. Older adults and people with health conditions should check with their doctor and tell the teacher, as some poses may need changing. Don't use it to put off seeing a doctor. NCCIH, 2023 · AETS-ISCIII (Spanish Ministry of Health, RedETS), 2021

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

Checked 22 October 2026. Next check by April 2027. How we rate the evidence.