Yoga - Can It Help You Find Solace?

Cancer treatment has evolved over the years to include targeted treatments and the integration of complementary therapies that help patients cope with the challenges of facing a cancer diagnosis. From the moment an individual is told that they have cancer, the psychologic and consequent physiologic changes that the body goes through are tremendous and traumatic. The side effects induced by cancer therapies can range from disruptive to downright debilitating. Life may bear only a mild resemblance to what it once was. There is often a silver lining in such challenges, but each individual will have to find it in their own due time. This journey that often takes one inward can be more meaningful when it becomes a part of daily life. Many patients benefit from a practice that involves meditative techniques and movement of the body. Yoga is one such practice that has been included into cancer treatment plans with good reason.

While no studies have presented data that yoga can cure or prevent cancer, it's role in helping individuals ease the effects of treatment are well documented. In 2006, M.D. Anderson Cancer Center conducted a yoga study that followed 61 women receiving 6 weeks of radiation treatment for breast cancer. Half the women took a yoga class twice a week; the other half did not. Compared with the women who did not take yoga, the women in the yoga group reported having more energy and less daytime sleepiness, better physical functioning, and better overall quality of life. This kind of aid can make a world of difference to someone facing such a life altering medical condition. As well, this kind of exercise can quiet the nervous system and bring it back into balance. With the fast pace of our society, that can be one of the most beneficial elements of yoga.

Before jumping into any yoga class, find one that is guided by an instructor who understands the need to keep you at your own skill level and can make adjustments to the postures to keep you safe. Also, be certain that the instructor understands the need to incorporate the breath into each posture. The focus on breathing in yoga is truly an exercise in and of itself. The breath control, or pranayama, is a gauge for the yoga student to understand when they are moving beyond their own capacity. It is also the key physiologic function that allows the nervous system to find skillful and coordinated muscle action. This breath "awareness" helps students perform yoga postures under control and without revving up the nervous system into fight or flight. This physiologic reaction of "fight or flight" is under the control of our sympathetic nervous system which is over stimulated in our society. Yoga with good breathing technique has the ability to exercise and strengthen our skeletal system without triggering the stress response that we spend much of our day in. The more expansive the breath is, the more we can find this state of calm and control.

You can get yourself started on your own yoga practice by starting with pranayama or breath control. Prana is a Sanskrit word meaning "life force" or "vital energy". The common English translation of this word is breath. This conscious focus on breathing pattern will bring you more awareness of your body and quiet to the mind. If you are new to yoga, it is wise to learn the asanas or postures from an experienced instructor who can correct your form. Try the following exercise to condition your breathing muscles and to calm the nervous system.

- Sit in a comfortable cross-legged position on a blanket. Your sit bones should be grounded so that the pelvic floor is gently opened. The spine should be lengthened through the crown of the head. If this is uncomfortable, back yourself up against something supportive and use a pillow for your low back.
- Start by taking note of your breathing pattern without altering it.
- Setting an intension or mantra can be helpful to some as it gives the mind something to focus on rather than the stressors you are experiencing. A mantra is a word or statement with a positive affirmation.
- Place one hand to rest gently on the navel and the other should be in a relaxed position on the thigh. The shoulders should be relaxed with the chest open and the shoulder blades effortlessly drawn on to the back.
- Take an inhale and feel the belly rise as it lifts and moves your hand outward. Simultaneously, the kidneys should expand in the back of the body. The inhaling breath should be paced to last a count of four.
- At the end of the inhaling breath, pause and hold the low belly muscles for a one count before exhaling for a count of four.
- The inhale and exhale should be even and slow. Only count for a few cycles of breath to get an idea of the pace before turning your focus inward to your mantra.
- Repeat this cycle for 5-10 minutes or as your body feels comfortable doing so. Lengthen the time of the breathing exercise as you and your body tolerates.