October is here, and with it comes the annual observance of Breast Cancer Awareness Month—a time when we come together, bound by compassion and the shared commitment to fight breast cancer. This year, the theme "No One Should Face Breast Cancer Alone" serves as a powerful reminder of the importance of community and solidarity in the face of this disease. Breast cancer affects not just the individual but everyone in their circle, making it vital that we offer unwavering support, love, and understanding. Throughout this month, we honour survivors, stand beside those currently battling, and remember the lives lost. Together, we can bridge the gaps in care, raise awareness, and educate one another on the importance of early detection and treatment. Let’s remind those fighting breast cancer that they are never alone—there is strength in unity.
Significance of Breast Cancer Awareness Month 2024
Breast Cancer Awareness Month plays a critical role in educating the public about the importance of breast health and early detection. It is a time to encourage regular self-examinations, mammograms, and routine screenings, which can significantly improve outcomes by detecting cancer in its earliest stages. The month also provides an opportunity to honor survivors, remember those we've lost, and highlight the progress in research and treatment, giving hope to millions.
Breast cancer is a challenging journey that affects not only the physical health but also the emotional well-being of women. Yoga can be a powerful complementary practice to help breast cancer patients and survivors heal and recover faster. Restorative yoga, in particular, is a gentle type of yoga that may be especially beneficial during and after cancer treatment.
Also Read: Breast Cancer Awareness Month 2022: Breast Self-Exam. The Step-By-Step Guide And Tips
Studies have shown that yoga offers numerous benefits for breast cancer patients and survivors, including reducing stress and anxiety, alleviating fatigue, building bone and muscle strength, improving flexibility and range of movement in the affected areas, helping manage lymphedema, and enhancing overall health-related quality of life and psychological well-being.
Also Read: Breast Cancer: Incorporate These Basic Lifestyle Changes To Ease Symptoms- Infographic
What Are The Benefits Of Yoga For Breast Cancer?
Yoga offers numerous benefits for breast cancer recovery, addressing both the physical and psychological aspects of healing. Here are some key advantages:
Improved Quality of Life
Research indicates that yoga can significantly enhance the overall quality of life for breast cancer patients and survivors. A systematic review found that yoga interventions positively impacted health-related quality of life, including physical, mental, and emotional well-being.
Reduction of Fatigue and Pain
Many breast cancer patients experience fatigue and pain due to treatment. Yoga has been shown to alleviate these symptoms, helping patients regain energy and reduce discomfort. Studies report that participants in yoga programs experience less fatigue and joint pain compared to those who do not engage in yoga.
Enhanced Emotional Health
Yoga practices, particularly those that incorporate breathing and meditation, can help reduce anxiety and depression, common issues faced by breast cancer patients. Engaging in yoga allows individuals to process emotions and find peace amidst the challenges of their diagnosis and treatment.
Increased Flexibility and Strength
Post-surgery or during recovery, patients may face limitations in movement. Yoga can help rebuild strength and improve flexibility, particularly in areas affected by surgery or treatment. This physical rehabilitation is crucial for restoring function and mobility.
Stress Relief and Relaxation
The meditative aspects of yoga promote relaxation and stress relief, which are vital for coping with the emotional toll of cancer. By focusing on breathing and mindfulness, yoga helps patients manage stress and anxiety, contributing to a more positive outlook during recovery.
Without further ado, we bring you 5 gentle, restorative yoga poses (asanas) that can help boost recovery after breast cancer treatment:
5 Best Yoga Poses For Breast Cancer Recovery
Reclined Bound Angle Pose (Supta Baddha Konasana)
Start the pose by lying down flat on the back, in a relaxed manner, placing the arms close to but not touching the body. Now, slowly pull both legs in towards the body as much as possible, with the knees bent and feet aligned and touching like in the butterfly pose. Stay in this position for 3 – 5 minutes, then extend both legs completely and relax. For extra support to the spine and back, a soft cushion or pillow can be placed under the hip while doing this asana.
Benefits:
Supta Baddha Konasana calms the body and mind, restores energy, gently opens the front body, and releases the hips and groin.
Legs Up the Wall Pose (Viparita Karani)
Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e., the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
Benefits:
Viparita Karani combats fatigue, restores energy, and improves circulation in the legs.
Tree Pose (Vrksasana)
Stand straight on the floor. Bring both your arms in front of the chest and join the palms in a prayer position. Now keeping the palms joined, stretch both your arms upwards. Bend your right knee and place the sole of your right foot on the interior side of the left thigh. Keep your left leg straight and hold the position as long as you can. Relax for a minute and do it on the other side with the left foot. Repeat 5 times.
Benefits:
The tree pose builds leg strength, strengthens feet and calves, opens the hips, develops balance, and focuses and calms the mind.
Twisted Cobra Pose (Triyaka Bhujangasana)
Lie flat on your stomach and place your head on the ground. Keep both your hands on either side of your shoulders. Slowly, put pressure on your palms and lift your body up from the torso while stretching your back and belly muscles. Straighten out your arms and keep your shoulder blades pressed against your back. Turn your head to look over the right shoulder and hold this posture for about 15-30 seconds. Exhale and repeat on the other side.
Benefits:
This twisted cobra pose gently stretches the spine, massages the abdominal organs, and improves digestion.
Savasana (Corpse Pose)
Lie down on your back and close your eyes. Relax your body and mind. And think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
Benefits:
Savasana at the end of the session promotes deep relaxation, reduces stress and anxiety, and allows the body to rest and heal.
How To Incorporate Yoga Into Your Recovery Journey?
Yoga can be a powerful tool to help breast cancer patients and survivors regain strength, flexibility, and emotional balance during the recovery process. It's important to start slowly and listen to your body, modifying poses as needed. Working with an experienced yoga teacher who is familiar with teaching yoga to cancer patients can help ensure a safe and effective practice.
Cautions Before Practicing Yoga
Although restorative yoga is highly beneficial during the recovery period, it is essential to be aware of potential risks and contraindications when practicing yoga after breast cancer treatment. Increased risk of injury, lymphedema, respiratory issues, post-surgical considerations, and fatigue are some of the key factors to keep in mind. Obtaining medical clearance before starting a yoga practice is advisable, and it is crucial to tailor the yoga experience to individual needs and current health status.
Conclusion
Yoga serves as a valuable complementary therapy for breast cancer patients and survivors, offering a holistic approach to recovery. By integrating physical postures, breathing techniques, and mindfulness practices, yoga can significantly enhance both physical and emotional well-being. Remember, every recovery journey is unique. Be patient and compassionate with yourself as you navigate this process. Yoga can be a valuable complement to your medical treatment, helping you feel better physically and emotionally as you heal.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. Yoga for Patients with Early Breast Cancer and its Impact on Quality of Life – a Randomized Controlled Trial
Authors: F. Siedentopf,1 I. Utz-Billing,2 S. Gairing,2 W. Schoenegg,1 H. Kentenich,3 and I. Kollak4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3864467/
2. Effectiveness of Yoga on Quality of Life of Breast Cancer Patients Undergoing Chemotherapy: A Randomized Clinical Controlled Study
Authors: Kamli Prakash, Sunil K Saini,1 and Sanchita Pugazhendi
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7725186/
