What is yoga?

Yoga, which means "union," is a 5,000-year-old system of principles and practices originating in India. Yoga incorporates nutrition guidelines, ethics, exercise, and meditation with the intention of bringing together the mind, body, and spirit.

Most types of yoga practiced in the United States focus on movement and breathing, and do not require a total lifestyle change. More than a hundred variations of yoga are practiced in the United States — some slow and gentle and others active and fast-moving.

One of the most frequently practiced types of yoga is called hatha yoga, which uses physical poses and breathing techniques to increase strength, flexibility, and well-being.

Research in breast cancer patients has shown that yoga may be able to help:

• improve physical functioning
• reduce fatigue
• reduce stress 
• improve sleep
• improve quality of life

What to expect in a typical yoga session

A yoga session can last from 20 minutes to an hour and can be done alone at home or in a class setting with an instructor. During your yoga session you will:

• Learn and practice a series of poses: A typical hatha yoga session consists of a wide range of poses. If you're taking a class, the instructor will have students practice a list of poses in a specific order. Poses are designed in a variety of ways: lying down, sitting, or standing.
• Breathe: Another aspect of a typical yoga session is learning and practicing breathing techniques for better mind and body control. Techniques include breathing through one nostril at a time and focusing on your breath as it enters your nose and fills your lungs.
• Learn what your limits are: Some yoga poses may be too challenging. Start out with the basics and push yourself a little, but not too hard. The idea is not to force the body into any position but to ease and breathe into it. The longer you breathe in a posture, the more your muscles tend to give.
  • If you're practicing at home and have trouble with a pose, use pillows to ease into a more comfortable position or move on to another pose.
  • If you're taking a class and have difficulty with a pose, an experienced instructor will design an easier posture for you. Many teachers use props such as blocks or cushions to make the practice more comfortable.
  • If you find even basic classes to be too difficult, ask your teacher if there is a "restorative" yoga class you could try. These gentle classes are beneficial when recovering from illness or surgery and involve a minimum of physical work, concentrating on breathing while being supported by pillows and other props.

Yoga practitioner requirements

In the United States, a yoga instructor has the option to train for 2 or more years or to be certified after only taking a weekend-long course. As a result, there is a wide gap in experience from teacher to teacher. Inexperienced teachers can increase the risk for student injuries, so it's important to find a seasoned instructor. Ask your doctor for recommendations on yoga instructors who have worked with breast cancer patients. Another way to find an experienced instructor is to check with an organization requiring at least 200 hours of training to gain certification as a yoga instructor.

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