Yoga Benefits for Cancer Survivors
Yoga can
go a long way to help cancer survivors
sleep better, feel more energized, and cut back on sleeping medications.
A study conducted on cancer survivors clearly indicated that 31 percent of the patients who'd done yoga were sleeping soundly, compared with just 16 percent of the control group. The yoga participants were also using about 20 percent less sleep medication, on average, while the people in the control group actually upped their intake of sleep drugs by 5 percent. They had a decrease in blood pressure, daytime sleepiness and heart rate, improved energy levels and mood. In addition to promoting healing, yoga practice can minimize the stress and side effects of chemo and radiation.
There are certain body positions that have been tried and explored by cancer researchers, as well as patients themselves. The patients have reported first hand success and benefit, and researchers have concluded that these postures are some of the most promising for cancer patients.
- Alternate nostril breathing. The goal is to eliminate or reduce any feelings of anxiety or worry, and the method is simply one of closing each nostril alternately using a finger, and then breathing only through the other. This is to be repeated four times in a single set of exercises, and can be repeated as needed or desired.
- Cat/Cow pose. This is designed to closely coordinate breathing with movement through an extension of the leg and spine. The participant begins on hands and knees, with hands directly under shoulders and knees under hips. He or she then exhales deeply, curves the spine upward, and looks behind to legs. Then inhale and gaze straight ahead. The cycle is to be repeated for several minutes, and full breaths are to be carefully taken with each movement.
- Supta Baddha Konasana. Despite the obscure name, this simple procedure is designed to release tension and lift the spirits. Using a yoga mat, lie back and stretch your arms overhead. Relax the shoulders with arms at your sides, slightly away from your body, with the palms facing up. Then close your eyes and breath slowly and mindfully. Maintain this pose for up to 15 minutes.
- Tadasana Urdhva Hastasana: This pose of yoga is known to be very beneficial as it tends to awaken the body right from the fingertips to the toes thereby providing ten body with an instant boost of energy. Remember to keep your arms shoulder width apart and push your shoulder blades away from each other.
- Savasana. This name, too, is arcane, but the process is simple. It is considered especially beneficial to the nervous system, encouraging stillness of mind and a release of focus. Lie down on your back with your legs spread slightly apart and your arms rested slightly apart from your body. Then simply inhale and exhale slowly and completely, with no contemplation of movement or breathing.
Depending on what part of your body is affected, what type of cancer you have (or had), and your physical abilities, your practice will be specific to you. You may not be able to safely or comfortably do the posture the way the teacher or someone else is doing it. That's okay. Modify or change the position so it feels good for you. You will find out what works for you, what you are able to do, and what helps you to move in a positive direction.
Start slow and find an instructor who will work with your individual needs at first to get you comfortable with the techniques. At the end of a yoga session, you should feel energized, yet calm and relaxed.
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