Yoga is an ancient Indian mind-body practice combining physical exercises, breathing techniques, and meditation or relaxation sequences, which can be beneficial for breast cancer patients. Practicing yoga has been linked to improved physical well-being, emotional health, and ability to relate to others socially in breast cancer patients. It can also help reduce anxiety, depression, tiredness, as well as other side effects of chemotherapy and other breast cancer treatments.
If you’re thinking about adding yoga to support your cancer treatment and recovery, start with simple and gentle poses to help you build your stamina and gain strength. One-on-one classes with a qualified yoga instructor may also help if you’re concerned about doing yoga exercises on your own.
Here are three great yoga moves that you can do after your breast cancer treatment that are gentle and easy. You can practice these from the comfort of your own home. Remember to listen to your body as you do the exercises. Stop if you feel any pain or discomfort.
1. Child’s pose, also called Balasana. Child’s pose is wonderful for gently stretching your shoulders, hips, thighs, back muscles, legs, and ankles while relaxing the chest muscles.
Start with your knees and hands on the floor. Exhale as you lower your back to sink onto your heels while stretching your arms ahead of you to touch the floor. Your knees should be wide apart, and your toes should be touching. Place your forehead on the ground with your arms stretched in front of you, touching the floor. Breathe deeply into the stretch and hold for 4 to 12 breaths. Release.
2. Standing forward bend, also called Uttasana. The standing forward bend is a great yoga move to calm your brain and soothe your nerves. It can also help stretch your hamstrings, hips, and calves and relieve stress in the neck, spine, and back.
Start from a standing position. Exhale as you hinge forward from the hips. Press your head against your knees and stretch your arms down so they touch the floor. Breathe deeply into the stretch and hold the pose for 4 to 12 breaths. Inhale and release while bending your knees to slowly come back up to the standing position, keeping your back straight as you rise up.
3. Corpse yoga pose, also called Shavasana. This yoga pose may seem very simple, but it is good for calming the mind and relieving stress and tension.
For this pose, simply lie down on the ground with your back flat, legs extended to the front, and arms stretched to the sides. Rest your knees on a folded towel or blanket for more comfort if you have pain in your lower back. Adjust your body as needed so that you are completely comfortable. Close your eyes, relax, and breathe normally in the pose for 5 to 14 minutes. Release.
Remember to talk to your doctor before you start yoga or any other form of exercise. Stop doing the exercises if you feel pain or any form of discomfort.
