Veggie Blog

Many people who start yoga say it feels different from the gym. One woman quoted in the original version of this post described aerobics classes and exercise machines as a torture chamber and yoga as a welcome change. That old article also described yoga as part of a wider “mind-body” movement that includes tai chi and qigong. This rewrite follows that idea and checks what the research says about all three.

What are mind-body practices?

The National Center for Complementary and Integrative Health calls yoga, tai chi and qigong “meditative movement” practices. All three combine physical movement with meditative elements such as attention to breathing. In the United States, yoga typically emphasizes physical postures (asanas), breathing techniques (pranayama) and meditation. Tai chi and qigong come from China and use slow, flowing movements. NCCIH describes qigong breathing as slow, long and deep.

Does yoga help with stress?

There is reasonable evidence that it can. NCCIH reports that a 2020 review of 12 studies, with 672 healthy adults in total, found that yoga had beneficial effects on perceived stress in every one of the studies. It also says that some, but not all, studies of yoga for stress have shown improvements, so yoga is not a guaranteed cure for a stressful life. The practice may help most as a regular pause in the day, a few minutes to breathe slowly and notice your body. For ideas on how to build one in, see our post on a gentle morning routine for beginners.

What about tai chi and qigong?

Tai chi has the stronger research record of the two, though not mainly for stress. According to NCCIH, a 2019 review found low-certainty evidence that tai chi may reduce the rate of falls in older people by 19 percent (based on 7 studies with 2,655 participants). A 2021 review of 16 studies with 986 participants found low-to-moderate evidence that it helps knee osteoarthritis, improving pain and stiffness. The research on qigong is smaller: for conditions such as fibromyalgia, NCCIH describes it as initial research based on only a few small studies. Neither practice has been shown to cure anything, and the NCCIH pages I checked do not give a stress review for tai chi or qigong that compares with the one for yoga.

Are they safe?

Generally, yes. NCCIH says tai chi appears to be safe: a 2019 review of 24 studies with 1,794 participants found that the frequency of adverse events was similar for people doing tai chi, another active intervention or no intervention. For yoga, most injuries reported are sprains and strains, and the risk is lower when a qualified instructor teaches the class and you avoid extreme poses as a beginner. If you are pregnant or have a health condition, check with your health care provider first.

Is it really cheap and easy?

Partly. The old post called yoga a cheap, easy-to-start exercise for busy and stressed people, and for the most part that holds. You can begin with a mat and a few minutes at home. Props can be improvised: according to Cleveland Clinic, a rolled-up towel can replace a blanket and a necktie or T-shirt can replace a strap. Still, classes cost money, and NCCIH cites a small 2021 survey in which cost was the most common barrier to yoga among low-income Hispanic adults. Free videos can help, and our guide on how to pick a yoga video that works for you explains what to look for.

The old post also noted that stressed people still need the motivation to become physically fit, and that is true. A mind-body practice will help you only if you actually do it. Start with something short and gentle, choose the style that you enjoy, and give it a few weeks. Our introduction to basic yoga postures and their variations is a good place to begin if you prefer yoga to the other two.