Yoga for Breast Cancer: Benefits and Best Poses

Love it or hate it, you cannot deny the fact that exercising daily keeps you healthy and prevents you from chronic diseases. The same goes when it comes to prevention of breast cancer.

Try these yoga asanas

The number of women suffering from this type of cancer has spiked dramatically in the last few decades across the world. Exercising not only reduces the risk of breast cancer, but it also reduces the level of certain hormones that are linked with the development and progression of breast cancer. Gymming, pilates or yoga, it does not matter what you choose to do as long as you touch the 150 minutes per week mark. If you choose to practise yoga then here are 7 common yoga asana that you can do for your breast health.

​Prasarita Padottanasana or Wide legged forward fold

How to do it:

Step 1: Stand at the end of the mat with your feet together and hands by our side (Tadasana).

Step 2: Inhale and take a step backwards with your right foot and turn your body to face the long edge of the mat.

Step 3: Stretch your hands out and bring them to your shoulder level, then take them back and clasp them together close to your hips.

Step 4: Inhale and lengthen your chest in a way that your torso is stretched. Exhale and bend forward as much as you can, while balancing your body weight.

Step 5: Bring the head towards the ground and push the buttocks towards the ceiling. You can put your hands on the floor for support. Hold this pose for a while.

​Gomukhasana or Cow face pose

How to do it:

Step 1: Sit down on the mat with your legs stretched in front of you.

Step 2: Now bend the knees and stack your right knee over your left knee. Your feet should be close to your buttock.

Step 3: Bend your right elbow and take your right arm behind your back. Try to reach your midline.

Step 4: Now take your left arm overhead, bend the elbow and take it towards your back. Try to interlock the fingers of both hands.

Step 5: Pause for 30 seconds and then change the position of the hands.


​Ardha matsyendrasana or Half fish twist

How to do it

Step 1: Sit down on the ground with your legs stretched in front of you.

Step 2: Bend your knees, then drop your right knees on the mat and bring the right foot close to your left hip.

Step 3: Now bring your left ankle close to your right knee.

Step 4: Raise your right arm overhead and then take it back and place it on the mat behind your hip.

Step 5: Now place your left arm on to the right shin as you twist to face your right side.

Step 6: Turn your neck, waist, and shoulders towards the right, to see over your right shoulder. Keep your spine erect and take a few breaths.

Step 7: Hold this pose for a few seconds and then return to the starting position. Repeat the same on the other side.

​Sarpasana or Snake pose

How to do it:

Step 1: Lie down on your stomach with your legs straight and feet together.

Step 2: Take your hands back and interlock the fingers close to your hips. Place your chin on the floor.

Step 3: Lift your chest and shoulders off the floor. At the same time raise your hands as much as possible.

Step 4: Hold the pose for a few seconds and then come back to the starting point.

​Makarasana or Crocodile pose

How to do it:

Step 1: Lie down on your stomach with your feet more than shoulder-width apart.

Step 2: Cross your arms under your head and rest your forehead on the wrist.

Step 3: Turn your heels out, close your eyes and let your body relax.

Step 4: Push your belly button on the floor and hold this pose for a few breaths.

​Dhanurasana or Bow pose

How to do it:

Step 1: Lie down comfortably on your stomach with your feet hip-width apart and arms by your side.

Step 2: Bend your knees and take your heel towards your butt. Hold the ankles of both the legs with your hands.

Step 4: Inhale and lift your chest and legs off the ground. Keeping your face straight, pull your legs as much as you can. Your body should be tight like a bow.

Step 5: Pause for 4-5 breaths and then come to the starting position.

​Matsyasana or Fish Pose

How to do it

Step 1: Sit down on the ground with your hands by your side and legs completely stretched.

Step2: Place your elbows and forearms flat on the mat behind your back. Your upper arms should be perpendicular to the floor.

Step 3: Slide your upper body backwards while keeping your forearms in place and puffing up your chest by rolling your shoulders back and tucking your shoulder blades onto your back.

Step 4: Press your palms into the mat. You can also tuck your hands under

Dr Rohit Bhaskar, Physio
Dr Rohit Bhaskar, Physio Dr. Rohit Bhaskar, Physio is Founder of Bhaskar Health and Physiotherapy and is also a consulting physiotherapist. He completed his Graduation in Physiotherapy from Uttar Pradesh University of Medical Sciences. His clinical interests are in Chest Physiotherapy, stroke rehab, parkinson’s and head injury rehab. Bhaskar Health is dedicated to readers, doctors, physiotherapists, nurses, paramedics, pharmacists and other healthcare professionals. Bhaskar Health audience is the reason I feel so passionate about this project, so thanks for reading and sharing Bhaskar Health.

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