Because Breathe Together is located in Silicon Valley, and so many of our students and teachers come from medical, engineering, educational, and scientific backgrounds, we felt that it would be important to provide evidence for the common phrase, “Yoga is good for you.” The scientific studies listed below show how yoga, tai chi, and meditation can benefit many health conditions at any age. These are sizable studies, conducted at reputable institutions, and the majority are designed as randomized controlled trials (which is the gold standard for a clinical trial). They are published in respected journals, mostly within the last ten, if not five years. Please feel free to use these articles to educate yourself and share our resources with your friends and family who could benefit from this information.

Physical Benefits

Arthritis

• Yoga for arthritis: a scoping review. Haaz S, Bartlett SJ. Rheum Dis Clin North Am. 2011 Feb;37(1):33-46. doi: 10.1016/j.rdc.2010.11.001. Epub 2010 Dec 3. Review.Stroke
• Effects of Tai Chi for patients with knee osteoarthritis: a systematic review. Wang C, Schmid CH, Hibberd PL, Kalish R, Roubenoff R, Rones R, McAlindon T. Arthritis Rheum. 2009 Nov 15;61(11):1545-53.

Brain Health

• Meditation experience is associated with increased cortical thickness. Lazar SW, Kerr CE, Wasserman RH, Gray JR, Greve DN, Treadway MT, McGarvey M, Quinn BT, Dusek JA, Benson H, Rauch SL, Moore CI, Fischl B. Neuroreport. 2005 Nov 28;16(17):1893-7.
• Cerebral blood flow changes during chanting meditation. Khalsa DS, Amen D, Hanks C, Money N, Newberg A. Nucl Med Commun. 2009 Dec; 30(12):956-61.
• Alterations in brain and immune function produced by mindfulness meditation. Davidson RJ, Kabat-Zinn J, Schumacher J, Rosenkranz M, Muller D, Santorelli SF, Urbanowski F, Harrington A, Bonus K, Sheridan JF. Psychosom Med. 2003 Jul-Aug;65(4):564-70.

Cancer

• Yoga’s impact on inflammation, mood, and fatigue in breast cancer survivors: a randomized controlled trial. Kiecolt-Glaser JK, Bennett JM, Andridge R, Peng J, Shapiro CL, Malarkey WB, Emery CF, Layman R, Mrozek EE, Glaser R. J Clin Oncol. 2014 Apr 1;32(10):1040-9.
• Randomized, controlled trial of yoga in women with breast cancer undergoing radiotherapy. Chandwani KD, Perkins G, Nagendra HR, Raghuram NV, Spelman A, Nagarathna R, Johnson K, Fortier A, Arun B, Wei Q, Kirschbaum C, Haddad R, Morris GS, Scheetz J, Chaoul A, Cohen L. J Clin Oncol. 2014 Apr 1;32(10):1058-65.
• Multicenter, randomized controlled trial of yoga for sleep quality among cancer survivors. Mustian KM, Sprod LK, Janelsins M, Peppone LJ, Palesh OG, Chandwani K, Reddy PS, Melnik MK, Heckler C, Morrow GR. J Clin Oncol. 2013 Sep 10;31(26):3233-41.
• Yoga for persistent fatigue in breast cancer survivors: a randomized controlled trial. Bower JE, Garet D, Sternlieb B, Ganz PA, Irwin MR, Olmstead R, Greendale G. Cancer. 2012 Aug 1;118(15):3766-75.
• Milbury K, Chaoul A, Biegler K, Wangyal T, Spelman A, Meyers CA, Arun B, Palmer JL, Taylor J, Cohen L. Psychooncology. 2013 May 9.
• Psychological adjustment and sleep quality in a randomized trial of the effects of a Tibetan yoga intervention in patients with lymphoma. Cohen L, Warneke C, Fouladi RT, Rodriguez MA, Chaoul-Reich A. Cancer. 2004 May 15;100(10):2253-60.

Cardiovascular

• Iyengar yoga increases cardiac parasympathetic nervous modulation among healthy yoga practitioners. K. Khattab, A.A. Khattab, J. Ortak, G. Richardt, H. Bonnemeier. Evid Based Complement Alternat Med, 4 (2007), pp. 511–517.
• Randomized controlled trial of yoga and bio-feedback in management of hypertension. C. Patel, W.R. North. Lancet, 2 (1975), pp. 93–95
• Tai Chi: the Chinese ancient wisdom of an ideal exercise for cardiac patients. Cheng TO. Int J Cardiol. 2007 May 2;117(3):293-5

Carpal Tunnel Syndrome

• Yoga-based intervention for carpal tunnel syndrome: a randomized trial. Garfinkel MS, Singhal A, Katz WA, Allan DA, Reshetar R, Schumacher HR Jr. JAMA. 1998 Nov 11;280(18):1601-3.

Chronic Heart Failure

• Tai chi exercise in patients with chronic heart failure: a randomized clinical trial. Yeh GY, McCarthy EP, Wayne PM, Stevenson LW, Wood MJ, Forman D, Davis RB, Phillips RS. Arch Intern Med. 2011 Apr 25;171(8):750-7.

Chronic Neck Pain

• Randomized-controlled trial comparing yoga and home-based exercise for chronic neck pain. Cramer H, Lauche R, Hohmann C, Lüdtke R, Haller H, Michalsen A, Langhorst J, Dobos G. Clin J Pain. 2013 Mar;29(3):216-23.

Chronic Low Back Pain

• A systematic review and meta-analysis of yoga for low back pain. Cramer H, Lauche R, Haller H, Dobos G. Clin J Pain. 2013 May;29(5):450-60.
• Yoga for chronic low back pain: a randomized trial. Tilbrook HE, Cox H, Hewitt CE, Kang’ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. Ann Intern Med. 2011 Nov 1;155(9):569-78.
• Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain. Williams K, Abildso C, Steinberg L, Doyle E, Epstein B, Smith D, Hobbs G, Gross R, Kelley G, Cooper L. Spine (Phila Pa 1976). 2009 Sep 1;34(19):2066-76.
• Tai chi exercise for treatment of pain and disability in people with persistent low back pain: a randomized controlled trial. Hall AM, Maher CG, Lam P, Ferreira M, Latimer J. Arthritis Care Res (Hoboken). 2011 Nov;63(11):1576-83.

Chronic Pain

• Brain mechanisms supporting the modulation of pain by mindfulness meditation. Zeidan F, Martucci KT, Kraft RA, Gordon NS, McHaffie JG, Coghill RC. J Neurosci. 2011 Apr 6;31(14):5540-8.
• Yoga for Pain Relief. Abaci, Peter, MD. 2020 Feb 21. WebMD.

COPD (Chronic Obstructive Pulmonary Disease)

• The sustaining effects of Tai chi Qigong on physiological health for COPD patients: a randomized controlled trial. Chan AW, Lee A, Lee DT, Suen LK, Tam WW, Chair SY, Griffiths P. Complement Ther Med. 2013 Dec;21(6):585-94.

Diabetes

• A yoga intervention for type 2 diabetes risk reduction: a pilot randomized controlled trial. McDermott KA, Rao MR, Nagarathna R, Murphy EJ, Burke A, Nagendra RH, Hecht FM. BMC Complement Altern Med. 2014 Jul 1;14:212.
• The effect of Tai Chi on health-related quality of life in people with elevated blood glucose or diabetes: a randomized controlled trial. Liu X, Miller YD, Burton NW, Chang JH, Brown WJ. Qual Life Res. 2013 Sep;22(7):1783-6.

Fibromyalgia

• An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia. Curtis K, Osadchuk A, Katz J. J Pain Res. 2011;4:189-201.
• A randomized controlled trial of 8-form Tai chi improves symptoms and functional mobility in fibromyalgia patients. Jones KD, Sherman CA, Mist SD, Carson JW, Bennett RM, Li F. Clin Rheumatol. 2012 Aug;31(8):1205-14.

Migraines

• Effectiveness of yoga therapy in the treatment of migraine without aura: a randomized controlled trial. John PJ, Sharma N, Sharma CM, Kankane A. Headache. 2007 May;47(5):654-61.

Multiple Sclerosis

• Randomized controlled trial of yoga and exercise in multiple sclerosis. Oken BS, Kishiyama S, Zajdel D, Bourdette D, Carlsen J, Haas M, Hugos C, Kraemer DF, Lawrence J, Mass M. Neurology. 2004 Jun 8;62(11):2058-64

Parkinson’s Disease

• Tai chi for patients with Parkinson’s disease. Corcos DM, Comella CL, Goetz CG. N Engl J Med. 2012 May 3;366(18):1737-8.
• Mindfulness based intervention in Parkinson’s disease leads to structural brain changes on MRI: a randomized controlled longitudinal trial. Pickut BA, Van Hecke W, Kerckhofs E, Mariën P, Vanneste S, Cras P, Parizel PM. Clin Neurol Neurosurg. 2013 Dec;115(12):2419-25.

Prenatal

• Effects of antenatal yoga on maternal anxiety and depression: a randomized controlled trial. Newham JJ, Wittkowski A, Hurley J, Aplin JD, Westwood M. Depress Anxiety. 2014 Aug;31(8):631-40.
• The effect of prenatal Hatha yoga on affect, cortisol and depressive symptoms. Bershadsky S, Trumpfheller L, Kimble HB, Pipaloff D, Yim IS. Complement Ther Clin Pract. 2014 May;20(2):106-13. doi: 10.1016/j.ctcp.2014.01.002. Epub 2014 Jan 24.
• Tai chi/yoga reduces prenatal depression, anxiety and sleep disturbances. Field T, Diego M, Delgado J, Medina L. Complement Ther Clin Pract. 2013 Feb;19(1):6-10.

Stroke

• Randomized controlled trial of yoga for chronic poststroke hemiparesis: motor function, mental health, and quality of life outcomes. Immink MA, Hillier S, Petkov J. Top Stroke Rehabil. 2014 May-Jun;21(3):256-71.
• Effect of Tai Chi on physical function, fall rates and quality of life among older stroke survivors. Taylor-Piliae RE, Hoke TM, Hepworth JT, Latt LD, Najafi B, Coull BM. Arch Phys Med Rehabil. 2014 May;95(5):816-24.

Mental Benefits

Addiction

• The emerging role of meditation in addressing psychiatric illness, with a focus on substance use disorders. Dakwar E, Levin FR. Harv Rev Psychiatry. 2009;17(4):254-67.

Anxiety, Depression

• Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. JAMA Intern Med. 2014 Mar;174(3):357-68.
• Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity. Hoge EA, Bui E, Marques L, Metcalf CA, Morris LK, Robinaugh DJ, Worthington JJ, Pollack MH, Simon NM. J Clin Psychiatry. 2013 Aug;74(8):786-92.
• Yoga on our minds: a systematic review of yoga for neuropsychiatric disorders. Balasubramaniam M, Telles S, Doraiswamy PM. Front Psychiatry. 2013 Jan 25;3:117.
• A randomised comparative trial of yoga and relaxation to reduce stress and anxiety. Smith C, Hancock H, Blake-Mortimer J, Eckert K. Complement Ther Med. 2007 Jun;15(2):77-83.
• Tai Chi and Qigong for the treatment and prevention of mental disorders. Abbott R, Lavretsky H. Psychiatr Clin North Am. 2013 Mar;36(1):109-19.
• Tai chi and reduction of depressive symptoms for older adults: a meta-analysis of randomized trials. Chi I, Jordan-Marsh M, Guo M, Xie B, Bai Z. Geriatr Gerontol Int. 2013 Jan;13(1):3-12.
• Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Chen KW, Berger CC, Manheimer E, Forde D, Magidson J, Dachman L, Lejuez CW. Depress Anxiety. 2012 Jul;29(7):545-62.
• Mindfulness Therapy Work as Well as Antidepressants, Major Study Finds. Dicker, Rachel. US News & World Report.  2016 April. Web. 2016 June.

Memory/Cognitive Function

• The Effects of an 8-Week Hatha Yoga Intervention on Executive Function in Older Adults. Gothe NP, Kramer AF, McAuley E. J Gerontol A Biol Sci Med Sci. 2014 Jul 14.

OCD

• Randomized controlled trial of yogic meditation techniques for patients with obsessive-compulsive disorder. Shannahoff-Khalsa DS, Ray LE, Levine S, Gallen CC, Schwartz BJ, Sidorowich JJ. CNS Spectr. 1999 Dec;4(12):34-47.

PTSD

• Examining Mechanisms of Change in a Yoga Intervention for Women: The Influence of Mindfulness, Psychological Flexibility, and Emotion Regulation on PTSD Symptoms. Dick AM, Niles BL, Street AE, DiMartino DM, Mitchell KS. J Clin Psychol. 2014 May 28.
• Yoga as an adjunctive treatment for posttraumatic stress disorder: a randomized controlled trial. van der Kolk BA, Stone L, West J, Rhodes A, Emerson D, Suvak M, Spinazzola J. J Clin Psychiatry. 2014 Jun;75(6):e559-65.

Sleep

• Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries. Khalsa SB. Appl Psychophysiol Biofeedback. 2004 Dec;29(4):269-78.

Work Stress

• Effect of transcendental meditation on employee stress, depression, and burnout: a randomized controlled study. Elder C, Nidich S, Moriarty F, Nidich R. Perm J. 2014 Winter;18(1):19-23
• Building bridges for yoga therapy research: the Aetna, Inc. mind-body pilot study on chronic and high stress. Kusnick C, Kraftsow G, Hilliker M. Int J Yoga Therap. 2012;(22):91-2.
• Effective and viable mind-body stress reduction in the workplace: a randomized controlled trial. Wolever RQ, Bobinet KJ, McCabe K, Mackenzie ER, Fekete E, Kusnick CA, Baime M. J Occup Health Psychol. 2012 Apr;17(2):246-58.
• A randomized, controlled trial of meditation for work stress, anxiety and depressed mood in full-time workers. Manocha R, Black D, Sarris J, Stough C. Evid Based Complement Alternat Med. 2011;2011:960583.
• The effectiveness of yoga for the improvement of well-being and resilience to stress in the workplace. Hartfiel N, Havenhand J, Khalsa SB, Clarke G, Krayer A. Scand J Work Environ Health. 2011 Jan;37(1):70-6.
• Functional fitness improvements after a worksite-based yoga initiative. Cowen VS. J Bodyw Mov Ther. 2010 Jan;14(1):50-4.

Children & Adolescents

General

Benefits of yoga for psychosocial well-being in a US high school curriculum: a preliminary randomized controlled trial. Noggle JJ, Steiner NJ, Minami T, Khalsa SB. J Dev Behav Pediatr. 2012 Apr;33(3):193-201.

Yoga as a complementary therapy for children and adolescents: a guide for clinicians. Kaley-Isley LC, Peterson J, Fischer C, Peterson E. Psychiatry (Edgmont). 2010 Aug;7(8):20-32.

Yoga for Children and Young People’s Mental Health and Well-Being: Research Review and Reflections on the Mental Health Potentials of Yoga. Hagen I, Nayar US.Front Psychiatry. 2014 Apr 2;5:35.

Autism

• Efficacy of the Get Ready to Learn yoga program among children with autism spectrum disorders: a pretest-posttest control group design. Koenig KP, Buckley-Reen A, Garg S. Am J Occup Ther. 2012 Sep-Oct;66(5):538-46.
• Relaxation response-based yoga improves functioning in young children with autism: a pilot study. Rosenblatt LE, Gorantla S, Torres JA, Yarmush RS, Rao S, Park ER, Denninger JW, Benson H, Fricchione GL, Bernstein B, Levine JB. J Altern Complement Med. 2011 Nov;17(11):1029-35.

Chronic Pain

• Yoga for youth in pain: the UCLA pediatric pain program model. Evans S, Moieni M, Sternlieb B, Tsao JC, Zeltzer LK. Holist Nurs Pract. 2012 Sep-Oct;26(5):262-71.

Eating Disorders

• Randomized controlled clinical trial of yoga in the treatment of eating disorders. Carei TR, Fyfe-Johnson AL, Breuner CC, Brown MA. J Adolesc Health. 2010 Apr;46(4):346-51. 213.

Irritable Bowel Syndrome

• A randomized trial of yoga for adolescents with irritable bowel syndrome. Kuttner L, Chambers CT, Hardial J, Israel DM, Jacobson K, Evans K. Pain Res Manag. 2006 Winter;11(4):217-23.

Anxiety & Mood

• Yoga ameliorates performance anxiety and mood disturbance in young professional musicians. Khalsa SB, Shorter SM, Cope S, Wyshak G, Sklar E. Appl Psychophysiol Biofeedback. 2009 Dec;34(4):279-89.

Older Adults

General

• Randomized, controlled, six-month trial of yoga in healthy seniors: effects on cognition and quality of life. Oken BS, Zajdel D, Kishiyama S, Flegal K, Dehen C, Haas M, Kraemer DF, Lawrence J, Leyva J. Altern Ther Health Med. 2006 Jan-Feb;12(1):40-7.
• Tai Chi and fall reductions in older adults: a randomized controlled trial. Li F, Harmer P, Fisher KJ, McAuley E, Chaumeton N, Eckstrom E, Wilson NL. J Gerontol A Biol Sci Med Sci. 2005 Feb;60(2):187-94.