Yoga is a very suitable practice for a woman to take up when she has been diagnosed with breast cancer because she is immediately given tools with which to enhance her therapy and manage her condition at each stage of her health journey. This article aims to explore the benefits, poses, and potential risks of yoga as a complementary therapy for breast cancer recovery. For example, after undergoing chemotherapy and a mastectomy, Maria, a 48-year-old breast cancer survivor, struggled with chronic pain and anxiety. She turned to yoga as part of her recovery and found that gentle postures and breathwork helped her regain mobility, ease stress, and rebuild confidence in her body—proving that healing is more than just physical. Read on to learn how yoga can complement your recovery from breast cancer.
Today yoga is practiced as a complementary therapy at countless prestigious cancer hospitals worldwide. It is highly recommended by cancer organizations such as the American Cancer Society, Cancer Research UK, and Cancer Council Australia and prescribed by psychologists and oncologists alike.
Breast cancer can also appear in males, yet the percentage is quite small and for this reason, the article will use the female pronoun to refer to the practitioner. However, all the yoga practices mentioned are pertinent to males with breast cancer as well.
Physical and Emotional benefits
Yoga provides a vast array of physical benefits along with emotional support throughout the different stages of breast cancer; starting from her diagnosis and preparation for surgery, through to assisting her during the post operative period, as well as the treatment she chooses, whether she opts for mainstream or alternative therapies. She learns to manage her emotions successfully by becoming aware of them, accepting them and then working on eliminating all the negative thoughts, fears, doubts, anxiety and grief by doing some of the many yogic practices outlined in this article.
Asanas [physical postures]
Pawan muktasana series
From the Satyananda System of Yoga, there is the Pawan Muktasana series 1, 2 and 3 which are practiced to build up strength and recover from surgery, chemotherapy, radiation therapy, hormone therapy and other treatments with strong side-effects. Asanas (physical postures) should be done slowly, consciously and with awareness of the breath. Here the aim is not to perform the asanas perfectly, but to engage with the body and the breath, expanding your awareness of the effects each posture has both on the physical and energetic level.
Pawan Muktasana 1 (also known as the anti-rheumatic asanas)
The asanas in this group can be implemented at all stages of your treatment and can be done in a chair or even lying in bed with variations if you feel fatigued or fragile.
Especially useful in this series is skadha chakra (shoulder socket rotation) which can be done slowly building up the range of motion after breast surgery or a mastectomy. Other asanas which will help after surgery are mushtika bandha (hand clenching), manibandha naman (wrist bending), manibandha chakra (wrist joint rotation), kehuni naman (elbow bending), kehuni chakra (elbow rotation) and all the greeva sanchalanasana (neck movements).
Benefits:
o Improves blood circulation and lymphatic drainage
o Relieves pain & swelling and speeds up healing
o Boosts immune system
o Can be practiced after chemotherapy and in any debilitating condition
o The slow movements induce alpha brain waves promoting deeper relaxation and awareness
o Enhances the pranic flow and pranic levels
Pawan Muktasana 2 (the digestive and abdominal group)
This group of asanas is very important for all cancer patients as it eliminates blockages in the abdominal area and strengthens manipura chakra (where prana, the vital energy is stored). During chemotherapy and radio therapy the body's pranas are drastically depleted and become imbalanced leaving the person feeling weak, lethargic as well as low-spirited. By doing this series, prana -a Sanskrit word that refers to the body's vital energy or life force- is slowly restored,
helping to rebalance the body's energy system, and you begin to feel the energy returning to the body, bringing back strength, positivity and the willpower to carry on and play an active role in your own healing journey.
Pawan Muktasana 3 (the shakti bandha asanas)
These specific asanas improve the flow of prana by removing energy blocks in the whole body, especially in the spine. As well as increasing vitality, activating the lungs, heart and the pelvic muscles, and improving the endocrine function. The neuroendocrine system is positively affected and almost all the bodily systems are recalibrated.
This series can be done once the cancer therapy has been completed and you feel stronger.
TTK series
TTK is an acronym for Tadasana (Palm Tree Pose), Tiryaka Tadasana (Swaying Palm Tree Pose), and Kati Chakrasana (Waist Rotating Pose). The sequence of Tadasana, Tiryaka Tadasana, and Kati Chakrasana improves posture, spinal mobility and core strength, which are often compromised due to surgery, radiation, or prolonged inactivity. These movements also enhance lymphatic drainage and circulation, helping to reduce lymphedema and detoxify the body after cancer treatments. Additionally, by promoting deep breathing and relaxation, this sequence supports emotional well-being, easing stress and anxiety.
Important Considerations and Precautions for Yoga before and after Breast Cancer Treatment
As a general rule any physical posture that may compress the area of the body where there is cancer should be avoided before surgery.
During breast cancer recovery, avoid postures that compress the chest area, place excessive weight on the affected arm (especially with lymphedema), or cause overstretching and strain. Specific poses to be cautious of include inversions, deep twists, and intense backbends like bow pose.
Surya Namaskara (salutations to the sun) is a yoga sequence that detoxifies the whole body and for this reason doctors who are also yoga instructors strongly recommend it be performed 8 weeks after chemotherapy and radiation treatment have been completed. It needs to be introduced slowly using variations and props where necessary.
It is of the utmost importance that a woman always consults her medical practitioner before moving into other asanas as well as making sure that she receives guidance from a certified yoga instructor.
Yoga for cancer recovery: How does practicing it help?
In the Satyananda yoga tradition there are hundreds of practices a woman can implement in her daily routine to reduce the side-effects of the cancer treatments she undergoes. Yoga can help a woman who has been through breast cancer to become more positive, happy and harmonious and assist her to make vital changes in her life which will speed up her healing.
Some are listed below:
Yoga nidra of the Satyananda System
This deep relaxation practice known as Yoga Nidra was adapted from the ancient tantric practice known as niyasa by Sri Swami Satyananda Saraswati almost 75 years ago and became widespread around the world. Yoga nidra can be done in preparation for surgery reducing anxiety and preparing the body and mind, as well as in the post operative period as it creates a state of muscular and mental relaxation enabling the body to heal more efficiently. By practicing a healing visualisation of the area which has undergone surgery, this can help bring about a faster and complete recovery. Soothing healing visualisations can be found in Dr. Swami Nirmalananda’s book.1
It has been reported that during an MRI (magnetic resonance imaging) or a CAT scan (computerised axial tomography) practicing yoga nidra calms the mind and body creating a sense of peace and. Yoga nidra can also be done in a long session of chemotherapy.
Prana nidra
This is a potent practice, especially during chemotherapy, radiotherapy or any other treatment that drains the body of prana (vital energy). You become more in tune and aware of prana flowing through the physical body and the mind. A beautiful prana nidra practice is available in the book Prana Vidya which can be adapted for all types of cancers.2
Tratak (steady gazing)
This is another very effective practice to be added after surgery as it strengthens the immune system and enables the body to repair and regenerate faster . One focuses their gaze on a symbol or a candle flame. The entire procedure is clearly outlined in the book Asana, Pranayama, Mudra, Bandha.3
Once again, tratak has contra-indications which are to be taken into account and for this reason the practitioner needs to be instructed and guided by a certified yoga instructor when first beginning this practice. If one has major eye ailments (such as retinal detachment, advanced cataract, glaucoma) or epilepsy, they can practice on a black dot with a white background, otherwise fixed gazing on a steady flame is suitable for most people.
Ajapa japa (spontaneous repetition of mantra co-ordinated with breath) The decision to do conventional therapy or any other therapy is not an easy one to take. There will always be doubts and anxiety if the right decision was made. When a woman begins a therapy, she needs to “believe totally that the treatment one has chosen is going to help and wholeheartedly accept it.” Dr. Swami Nirmalananda recommends practicing ajapa japa4 or tratak to help prepare the mind and enable each person to find what therapy is right for them.5
Pratipaksha Bhavana meditation (consciously directing negative thought patterns into the opposite positive thoughts) In her book Swami Sivananda's 18 ITIES & the Practice of Pratyahara,6 Swami Sivamurti Saraswati explains that pratipaksha bhavana is a "way to create balance through examining negative thoughts, beliefs and attitudes and where they come from, and then consciously cultivating their opposite. It is a way to say 'Yes' to life and become positive at all times."
Pranayama
The cancer journey is not an easy one to accept at first. Strong negative emotions arise such as fear, anger, resentment, anxiety, despair and depression all of which affect your breathing patterns.
The most common characteristics of a person diagnosed with cancer are shallow breathing, irregular breathing and shortness of breath. This type of breathing can lead to an increase in restlessness and nervousness, and the person will enter a vicious cycle of breathlessness and anxiety. This, however, can all be avoided by performing breathing practices and pranayama daily.
Some are mentioned below:
Awareness of the natural breath : should be practiced throughout every stage of the cancer journey. Sitting in a comfortable pose or lying in shavasana (supine position) and observing the flow of the breath is an easy practice which not only expands your awareness of how you
breathe but it induces relaxation. After a while, you can move onto expanding the breath and practicing various stages of diaphragmatic breathing (abdominal breathing) .
Bhramari (the humming bee breath) helps the body to heal faster after surgery as it relieves stress and cerebral tension alleviating anxiety and insomnia. The vibration of the humming sound stimulates the vagus nerve and the body tunes into the parasympathetic mode inducing rest and relaxation necessary for healing.
Ujjayi: (psychic breath) is where you produce a very gentle almost imperceptible snoring sound in the throat area sending direct messages to the brain to prepare for relaxation. Ujjayi helps in alleviating insomnia and can be done with all the pawanmuktasana series of asanas.
Simple nadi shodhana (alternate nostril breathing) creates a soothing effect on the nervous system reducing stress and anxiety and enabling a state of relaxation to be felt. Nadi shodhana should be done after asanas as it allows the physical body to cool down and enables the lymphatic vessels to continue to empty. This is especially important for women who have had their lymph glands removed and there is a swelling of the arm on that side of the body.
Science Supports Yoga Techniques for Breast Cancer Patients
In recent years, scientific research has increasingly highlighted the benefits of yoga for individuals undergoing breast cancer treatment and recovery. Studies have shown that yoga not only enhances physical well-being but also alleviates treatment-related side effects, improves mental health, and supports overall quality of life. A 2021 meta-analysis of randomized controls found that yoga significantly enhances emotional resilience and reduces fatigue in breast cancer patients. A more recent systematic review carried out in 2024 confirmed that yoga helps manage complications arising from cancer treatments, such as sleep disturbances and stress. Furthermore, another 2024 scoping review on cancer survivorship demonstrated that yoga plays a crucial role in long-term recovery, promoting both physical and psychological well-being. These findings underscore the growing recognition of yoga as a valuable complementary therapy in oncology care.
When is it the best time to start practicing yoga for cancer recovery?
After surgery. Allow 48 hours to elapse and then gently begin to mobilise the body starting with the pawanmuktasana 1 series either on a chair or lying in bed. These asanas should be done slowly with awareness and focusing on the breath. Once the body becomes stronger, more asanas can be added.
It is strongly advised that you seek a specialized and qualified yoga instructor rather than join a regular yoga class as there are many considerations and precautions that need to be observed as well as always consulting your medical practitioner.
Making yoga part of your cancer healing journey will not only bring you many emotional and physical benefits, it will give you the chance to go deeper within yourself and discover the beautiful you.
Two comprehensive books on yoga and cancer management written by doctors and published by Yoga Publications Trust provide a monthly plan of yogic practices and philosophy to assist you on your recuperation stage and move beyond into health, happiness and harmony.
1.Yogic Management of Cancer by Dr. Swami Nirmalannada
2.Exploring Yoga and Cancer by Dr. Swami Yogapratap.
Medical disclaimer : This article is for informational purposes only and does not constitute medical advice. Always consult with your doctor and a certified yoga therapist before starting any new yoga practice, especially if you have been diagnosed with breast cancer.