Yoga for Breast Cancer

Invasive breast cancer is the most frequent cancer in women affecting around 1 in 8 women over the course of their lives. In addition to reducing the incidence of some malignancies, including breast cancer, according to the National Cancer Institute, exercise also reduces the levels of key hormones (including insulin and oestrogen) related to the advancement of breast cancer. Physical exercise following a breast cancer diagnosis may have a "positive impact on breast cancer incidence and prognosis," according to studies.
Yoga is one of these forms of exercise. Follow the light yoga program and observe how you feel. Is it safe for breast cancer patients to practice yoga?
Yoga is not only an effective, low-impact exercise, but multiple studies have also shown that yoga may decrease tiredness, enhance physical function and sleep quality, and contribute to an overall improvement in quality of life.
You may and should exercise at all phases of a cancer diagnosis, including before, during, and after radiation, hormonal, targeted treatments, chemotherapy, and surgery. Before beginning a new physical activity regimen, you must see your physician, particularly if you have just had surgery.
 
If you are at risk for lymphedema, you should ensure that the positions you are doing are helpful. Ask your physician whether tight clothes are recommended and if it is okay to begin practising yoga.
Yoga may be soothing and mild, as seen by the positions that follow, but there are always issues with any new form of exercise. If you are confronted with difficulties you may not be anticipating or aware of, this danger rises. Therefore, you should see your physician about your yoga practice particularly.
Cat-Cow Stance
This exercise strengthens the lower back, reduces hip discomfort, and improves spine mobility and spinal fluid circulation. In general, this may be a beautiful technique to restore your torso's suppleness. Most likely, you have been holding tension in this region.
Again, a yoga mat is recommended for all of these positions, particularly on an uncarpeted surface. Avoid carpets or rugs, if possible.
Muscles used include those in the neck, back, hips, and abs.
 

• Get down on all fours with your feet flat (toes out), your shoulders directly over your wrists, and your hips directly over your knees. This is the "tabletop" position.
• Relax your tummy and let your back arch as you take a deep breath in. When doing this movement, it's important to keep your shoulders down and away from your ears. That's the Cow posture!
• Pull your belly button into your spine as you exhale and circle your upper back with your hands. That's the Cat pose, by the way.
• You should keep on moving while counting to 10 while breathing in and out.

Seated Side Flexion
A simple sitting side bend can do wonders for the abdominal muscles. Not only does it train and extend your abdominal muscles and increase spine flexibility, but it also stretches the intercostal muscles (the muscles between your ribs) (the muscles between your ribs). Lengthening these muscles improves posture, reduces strain in the neck and shoulders, and enhances rib mobility.
Muscles worked: abdominals, intercostal muscles, latissimus dorsi (lats), external obliques

• Do the seated meditation pose in the centre of the mat.
• Put your left hand flat on the ground approximately 6 inches from your body, with the palm facing in the direction of your left hip. Raise your right hand in a prayer sign toward the ceiling.
• As you take a deep breath in, you should feel your lungs fill with air and your spine lengthen.
• Exhale and bend to the left, supporting your weight with your left hand while bringing your right hand and arm around in an arc. To deepen the stretch, walk your left hand farther out until your whole forearm is flat on the ground. This is only possible if you have a flexible spine in this lateral bend.
• Keep your chest wide and your shoulders back by pushing your right shoulder up and back if you feel it dropping forward while you take at least three slow, deep breaths.
• Take a seat again, and switch places. Hold this stretch for at least three repetitions on each side.

Fish Stance
This position is a heart opener, meaning that it stretches the chest, ribs, lungs, and upper back. It may help decrease scar tissue and increase lymphatic drainage in the breasts and pectorals.
If you have a tiny, thin cushion (such as a sofa lumbar cushion or a bolster), you may utilise it in this position. Additionally, two thin blankets are useful for this stance, one for sitting on and the other for supporting the upper back.
The sternocleidomastoid, rectus abdominus, and spinal extensors are used.

• You may fold the blanket in half and use it as a hip cushion by sitting on it. For optimal back support, place the long cushion (or rolled blanket) at right angles to the blanket you would be sitting on. In order to support the upper back, the last folded blanket (or small cushion) should be put on top of this. A blanket or pillow should finish at the top of your shoulders to allow your head to hang slightly beyond the upper back support, allowing your chest and neck to completely extend.
• A few stacks of these supports will get you to a nice lofty height (or use bigger, thicker cushions and blankets, or, of course, yoga cushions and blocks). To get the hang of getting into this position with so many props, it's best to begin at a lesser height, as indicated above. This will allow you to experience a gentle heart opening and give you the option of going deeper if you so choose.
• If you'd want to sit up straight, put your hips and sits bones on the blanket and cross your legs at the big toe joints, keeping your heels slightly apart. If you feel the need to, you may widen your "stance," but be cautious not to let your feet spread too far apart. Your legs shouldn't be slack and slipping outward in this posture; instead, they should be active.
• As you slowly and carefully lean back, the blanket or long cushion should support your spine. You may use your hands for support.
• Put your head all the way back on the mat as you lie back on all the props and rest your palms up on the floor next to you. (Hand placement is entirely up to personal preference in relation to the shoulders; nevertheless, it is recommended that one start with the hands low and work their way up to the ideal position.)
• Lay here and try to remember the posture. Don't close your eyes now; instead, keep your feet together to keep your legs moving and your breathing deep. Put the furniture where you want it.
• You may stay like that for as long as 10 minutes if you want. Breathe out completely as you come out of it, point your toes, and, if you can, lift your chest. If you're just starting out with this asana and could use some strength training, you can help yourself come up out of the position by laying your hands on the floor on each side of you.

Deep abdominal breathing (diaphragmatic pranayama)
Although it may seem easy — after all, it is simply breathing - deep abdominal breathing enables you to utilise your diaphragm more efficiently. By strengthening the diaphragm itself, you will reduce oxygen demand and make lung function simpler. Practicing this may be useful during and after breast cancer treatment. The increased oxygen supply to our brains activates the parasympathetic nervous system, which sends messages to our bodies to relax.
If you are undergoing radiation treatments, you may want to review research indicating that deep breathing reduces radiation exposure to the heart and lungs.
Working muscles: diaphragm
 

• Make yourself comfortable by lying flat on your back. You may rest your head on a little pillow and rest your knees on a thin cushion if you choose.
• Put your hands on your stomach and take long, calm breaths until you feel your stomach expand. When we're dealing with thoracic pain or stress, we tend to take shorter, shallower breaths, therefore this part is crucial. This routine is meant to help you build a strong diaphragm and fully expand your lungs.
• Count how long it takes you to complete a deep breath.
• Inhale for as long as you feel comfortable holding your breath, then exhale for the same amount of time (or a little longer) so that your breathing is smooth and steady throughout the whole process.
• Do this four to five times, preferably five or six times every day.

Note: While the postures that lead up to this are helpful since they warm up the muscles you will be working, you do not need to perform them every time before practising belly breathing.
Yoga has been shown to improve breast cancer outcomes. It may have good impacts on you regardless of your trip. Additionally, it is a practise that may and should be customised. While the following sequence of restorative postures is a good beginning point, you should always consult your physician and a physical therapist or yoga trainer on your body's individual requirements.