Yoga for Breast Cancer Survivors: A Holistic Approach to Healing and Wellness
Written by Shy Villareal. She is an undergraduate student at UNCW and is a Public Health intern at Going Beyond the Pink. *Disclaimer: This post contains affiliate links.
When we think of yoga, we may picture individuals doing crazy poses that require months and even years of training to accomplish. However, yoga can be adapted to suit the needs of anyone, including breast cancer survivors. Yoga can help with a variety of issues related to breast cancer, such as managing weight, lowering cortisol levels, preventing lymphedema, and even helping with side effects of chemotherapy like chemo brain. In this blog, we will discuss different types of yoga that can be beneficial for breast cancer survivors, and the benefits of incorporating yoga into your healing journey.
Types of Yoga
Iyengar Yoga:
Iyengar yoga (Restorative yoga) was found to have a great practice that suited women’s needs in menopause, menstruation, fertility, pregnancy, and the in between. Like hatha yoga, Iyengar focuses primarily on Asana (posture) and Pranayama (breath work) but goes into more detail of the poses and uses props to access the poses best for you. This practice is best for individuals who have sustained injury as it is a great Meditative practice to rejuvenate. Combining the different yoga postures and different breathing techniques are great for increasing your range of motion, strength, and help your posture. As Iyengar yoga helps externally it also helps internally to relax the cardiovascular, digestive, and respiratory system.
Hatha Yoga:
Meaning strong, willful, or forceful. This type of yoga is centered around cleansing and connecting the mind and body through pose and breath. Hatha yoga can be seen as the foundational practice for all the other practices. In the western style Hatha goes in depth of the poses where you spend more breaths into understanding the poses while also Trying to encourage a peaceful connection with your practice and your body. It means to practice without the interference of your mind. Hatha can stimulate cell repair and regeneration, similar benefits as to Iyengar yoga mentioned above, and can help stimulate the lymphatic system.
Yin Yoga:
Yin Yoga can be seen as a mix of martial arts and yoga to gain flexibility. The style can be seen as a slower meditative flow and where the poses are held longer for a deeper stretch. This can be anywhere from 1-5 min each pose. This style focuses on the joints, deep tissues, and it thought to improve chi in the body. The benefits are similar to Hatha in a sense that it improves health of tissues and decreases stress and anxiety.
Pranayama, Asana, and Savasana:
All three of these are worked into each practice whether it is from the very beginning or very end. Pranayama means in the state of the posture (Asana) and the break of your normal breath flow. The benefits of pranayama can be help increase awareness, calm the mind, reduce anxiety, improve focus, boost immune system, energize the body and mind, help prevent diseases, and remove toxins from your body. When practicing pranayama you are controlling your breath which can help control your emotions. Savasana is done at the end of every practice. It can be looked at as a deep relaxation time for your mind body and soul. This is where you let go of everything you just did, even letting go of the breath work you just practiced and getting a deep relaxation.
Yoga Gear
(a bonus, but typically not necessary - you can do yoga almost anywhere and without special gear)
Yoga mats: A good quality yoga mat is essential for practicing yoga at home or in a studio. They provide a comfortable and non-slip surface for practicing different poses.
Yoga blocks: Yoga blocks can help with balance and stability during different poses, especially for those who are recovering from surgery or have limited mobility.
Yoga straps: Yoga straps can assist with stretching and increasing flexibility during yoga practice, and can be especially helpful for breast cancer survivors who may have limited range of motion.
Yoga bolsters: Yoga bolsters can be used to support the body during restorative yoga poses and can be helpful for those who may be experiencing fatigue or discomfort during practice.
Yoga DVDs: Yoga DVDs can provide guidance and instruction for those who may not have access to a yoga class or teacher.
Yoga clothing: Clothing that is comfortable and easy to move in is essential for practicing yoga. Some clothing, such as bras for breast cancer survivors, are designed specifically for the needs of breast cancer patients.
Yoga books: Yoga books can provide information on different types of yoga, modifications for breast cancer survivors and advice on how to practice yoga safely, and also provide inspiration and motivation for a yoga practice.
Key Takeaways: 3 things you can do right now to get started with yoga
Start a yoga practice at home: One of the easiest and most beneficial things a reader of this blog can do is to start a yoga practice at home. This can be done by following along with a yoga DVD or online tutorial, or by using a yoga app. It's important to start with basic poses and gradually build up to more advanced poses as they feel comfortable.
Incorporate yoga props: Yoga props such as blocks, straps and bolsters can help with balance and stability during different poses, and make it easier to modify poses to suit their needs. These props are readily available in stores and online.
Focus on breath: An important aspect of yoga is the focus on breath. Incorporating pranayama, a yoga breathing technique into their practice can help with relaxation and reduce stress. A simple breathing technique to start with is the "4-7-8" breath: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. This can be done in any position and any time of day to help calm the mind and body.
Looking for more? Check out these resources to get started on your yoga practice today!
Check out our Weight Management and Exercise information via the Education Hub! Here, you will find many resources and information on exercises for breast cancer patients and survivors, including restorative yoga.
Our Mindfulness and Meditation blog also provides helpful tips for breath and body focus that are useful for yoga practice.