A small pilot study of women undergoing chemotherapy for ovarian cancer, published in the journal Explore, found that adding even one 15-minute session of yoga breathing and poses before treatment reduced anxiety and increased relaxation. Another study, of 51 women with ovarian or breast cancer, published in the Journal of the Society for Integrative Oncology, found that 10 weekly classes of restorative yoga, a form of yoga that combines supported postures, breathing, and deep relaxation, resulted in less fatigue, depression, and anxiety in participants, and a better overall quality of life. RELATED: 7 Easy-to-Use Meditation Apps to Help You Achieve Zen
Yoga for Ovarian Cancer: Start With the Breath
First: If you’re not sure where to start, the gentle breathing practices that are an integral part of yoga can be done at any stage of treatment, says Kelli Bethel, a physical therapist and the director of yoga therapy at the University of Maryland School of Medicine Center for Integrative Medicine in Baltimore. One practice Bethel recommends is called a 2-to-1 breathing technique, which is thought to stimulate the parasympathetic nervous system responsible for releasing tension. While sitting or lying down, gently inhale through your nose to a count of 3 or 4 (whichever is most comfortable for you), then gently exhale through your nose to twice that count (6 or 8). Continue for as long as feels comfortable. Breath work, says Bethel, can be done at home, in transit to appointments, in the waiting room before seeing your doctor, and before and after procedures or chemotherapy sessions. RELATED: Ted Danson Turns to Meditation for Pain Relief
Yoga Poses for Women With Ovarian Cancer
If you’re in treatment, get your doctor’s approval before attempting any physical poses. And keep the moves gentle at first. If you have balance issues as a result of chemotherapy, postures in which you sit (either on a chair, on a mat, or on the floor) or lie (on the bed or the floor) are preferable to those done standing, says Bethel. Be sure to stop if you feel any discomfort.
Gentle Neck Rolls
Benefits: Strengthens neck muscles, relaxes neck and upper back, reduces stress
Seated Mountain Pose (Tadasana)
Benefits: Releases tension, improves posture, facilitates concentration
Seated Cat/Cow (Chakravakasana)
Benefits: Brings circulation to your abdomen, stretches your back and core
Modified Knee-to-Chest Pose (Pawanmuktasana)
Benefits: Engages the abdomen, eases back tension, helps relieve bloating
Supported Deep Relaxation (Savasana)
Benefits: Relaxes the body, softens the breath, quiets the mind
