By Ida Arici | Posted: November 25, 2019
We have known about the health and wellness benefits of practicing yoga for centuries. Gentle, restorative yoga is especially effective for breast cancer survivors and women going through menopause (natural or chemical) who are seeking to cope with stress, insomnia, fatigue, depression, or anxiety.
Yoga exercises both the body and the mind. Practicing mindfulness can create a deep sense of security and calm. While it may take time to create that experience, mindfulness can help keep you centered during treatment and manage changes in your life both big and small.
The physical practice of yoga is almost always safe if you perform the right poses. Gentle, restorative postures may improve concentration and relieve fatigue, lessen anxiety and pain, and control stress. Some women have even reported less pain, fewer hot flashes, and improved strength and body image.
Yoga poses for breast cancer survivors
If yoga sounds like the right tool for you, we recommend meeting with your healthcare provider prior to starting any physical yoga practice, even if it’s targeted toward people with breast cancer.
Once you get the all-clear from your doctors, speak with your yoga instructor about appropriate poses. Instructors who have worked with people who had breast cancer surgery can show you safe poses for beginners and will generally know which poses you should avoid. They will also be able to show you how to modify poses, changing the position of your body to make the poses less challenging or intense.
Namaskar (Prayer)
This classic yoga pose focuses on the energetic seat of the heart. Sitting or standing, place your hands in a traditional namaskar pose at your breastbone and breathe deeply into your heart space.
Seated Spinal Twist
While this pose does provide breast health benefits, we recommend discussing it with your practitioners and instructor before practicing. This restorative yoga pose encourages spinal mobility, expands the chest, and contributes to detoxifying the organs and the lymphatic system.
Warrior II
This pose opens the chest and shoulders, increasing circulation throughout the body. It is said this opens the heart chakra, creating feelings of confidence, vulnerability, and connection. Warrior II stretches your chest and can facilitate lymphatic drainage when you lift your arms above your shoulders. This pose will leave you feeling powerful and focused.
Fish Pose
Fish pose is another possibly risky pose but does provide breast health benefits. We recommend discussing this pose with your practitioners and instructor before practicing. Considered a “heart opener”, the fish pose increases the flow of lymphatic drainage in your breasts and pectorals while simultaneously opening your ribs, chest, lungs, and upper back.
Yoga poses for menopause
Bridge
Regulate your blood pressure and balance hormones with Bridge pose. From hot flashes to mood swings, this pose will help calm your mind and nervous system.
Cat and Cow
Focusing on your breath and movements through cat and cow helps calm your mind and increase your blood flow. Increasing your blood flow may help increase your sex drive and decrease night sweats.
Child’s Pose
Relaxing, soothing, and chill, child’s pose is very beneficial for menopausal women. It cools down the body, reduces stress, and calms your nerves. If you suffer from night sweats or general sleeplessness, this is the pose for you. Child’s pose can also help keep you “in the moment” and help with a low sex drive.
Cobra
The potential benefits of Cobra pose are seemingly endless. It’s a good stretch, it firms and tones the buttocks, and it elevates mood, making it the perfect pose for menopausal women.
Experiencing weight gain? Cobra pose stretches your abdominal muscles to help reduce belly fat.
Mood swings got you down? Cobra pose improves blood circulation, re-energizing your mind and body.
Tired of being tired? Cobra pose helps with fatigue as well.
Vaginal dryness giving you grief? Cobra pose repeatedly stretches your spine, which can trigger the release of growth hormones. This will help support vaginal lubrication.
Eagle
In case you didn’t know, this is one sexy pose. Wrapping one leg around the other creates a tourniquet effect. Once you release it, blood rushes through your cervix, nourishing your entire vaginal area.
Goddess
In addition to its immensely empowering name, Goddess pose removes constriction and tension around the uterus, ovaries, and vagina. Requiring “deliberate stillness”, this pose is perfect to practice prior to bed (or when you just can’t fall back asleep).
Pigeon
The keyword for this pose is “calm”. When menopause has you feeling stressed or anxious, or it’s “mood swing” day, this should be your go-to pose. Another benefit of Pigeon is the relief of tension in your hips, increasing your flexibility.
Disclaimer: This content on the Art of Living Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Any links to third-party websites are provided as a convenience only and the Art of Living Blog is not responsible for their content.
Ida Arici works as a Content Marketing Manager and has created case studies, designed websites, and was a blog ghostwriter. When she’s not working, you can find her drinking coffee, reading, or cuddling with her cat. You can follow her on: LinkedIn.
