'Yoga has entered the era of evidence': How science is validating its role in modern healthcare

For centuries, yoga has been associated with spiritual discipline, mindfulness and physical balance. But in recent years, scientific research has increasingly examined yoga beyond its traditional roots, exploring its impact on stress hormones, metabolic health, cardiovascular function, mental well-being and chronic disease management.

On International Yoga Day, observed every year on June 21, the global focus has shifted from yoga as merely an exercise routine to its potential role in preventive healthcare. Studies and clinical trials have explored how yoga-based interventions may influence conditions linked to modern lifestyles, including type 2 diabetes, obesity, stress-related disorders and age-related health challenges.

Research institutions and healthcare experts are increasingly examining yoga through the lens of physiology and biochemistry, studying how breathing practices, meditation and physical postures may affect stress responses, inflammation, hormonal balance and overall resilience.

To understand how science is changing the perception of yoga and its expanding role in healthcare, Firstpost spoke to Narendra K Shetty, Chief Wellness Officer, Kshemavana, SDM Institute of Naturopathy and Yogic Science, to discuss the latest evidence, the connection between yoga and lifestyle diseases, reproductive health, healthy ageing and the future of yoga in modern medicine.

More from Health

How is science changing the way we look at yoga today?

Mr Shetty: Yoga was previously seen mainly as a way to promote relaxation and flexibility. However, researchers and doctors today view it as a therapeutic practice and are investigating its impact on various biochemical and physical markers of the body. Clinical trials are now being conducted in hospitals and research laboratories, and yoga has become an important component of lifestyle disease management programmes. Its significance has increased further with recent clinical studies conducted among different populations.

How does yoga influence metabolic health?

Mr Shetty: Yoga reduces cortisol levels and helps manage stress, which can result in improved insulin sensitivity, reduced visceral fat, better sleep quality and greater control over stress-related eating habits. These factors contribute to better blood sugar management. The Indian Prevention of Diabetes Study highlighted this impact, showing that structured yoga practices along with standard lifestyle advice reduced the risk of developing diabetes by nearly 39 per cent among individuals at high risk. This is not a marginal effect. It strengthens the argument for including yoga as part of diabetes prevention strategies rather than recommending it only as an informal wellness practice.

What do the sperm quality findings mean for reproductive health?

Mr Shetty: According to information obtained from AIIMS, men suffering from primary infertility showed improvements after around 12 weeks of practising yoga. There was a four-fold increase in sperm count and a two-fold improvement in sperm motility. The study also reported reductions in oxidative stress and DNA damage. Sperm DNA damage is not only linked with chances of conception but may also contribute to miscarriage risks and long-term health concerns in children. However, male fertility is not an unchangeable characteristic. It is influenced by factors such as diet and lifestyle choices.

How can yoga support healthy ageing?

Mr Shetty: Yoga practice provides several benefits for healthy ageing. Holding asanas helps improve muscle strength, while yoga also promotes mental relaxation, patience, calmness and social confidence.

Meditation and kriyas help maintain immune function, reduce the risk of diseases and may slow disease progression among individuals already living with health conditions. Overall, yoga offers multiple benefits that can support healthier ageing.

Which yoga practices build resilience against stress, poor sleep and sedentary living?

Mr Shetty: Practices such as asanas, pranayamas, mudras, bandhas and kriyas help activate parasympathetic dominance, which supports better sleep and relaxation.

Regular practice of Surya Namaskar keeps the body active, reduces lethargy and improves physical engagement. Even short meditation practices have shown significant improvements in stress management.

When yoga becomes an integral part of daily life, it provides the greatest benefits and helps build resilience against stress, poor sleep and sedentary lifestyles.

How can tradition and science be combined as yoga gains global acceptance?

Mr Shetty: For yoga to gain wider global acceptance, it must undergo more clinical trials and produce evidence strong enough to stand alongside modern medical systems. The shift in perception will happen through scientific validation and not merely through word of mouth or patient experiences. This is why courses such as BNYS (Bachelor of Naturopathy and Yogic Sciences) are important. They train practitioners in yoga and naturopathy alongside a comprehensive medical curriculum, enabling them to communicate both traditional knowledge and modern scientific understanding. When yoga is explained through the language of physiology and biochemistry, it can achieve greater credibility and acceptance at the global level.