A recent study from Duke University Medical Center suggested that when women with breast cancer engaged in yoga postures, meditation and breathing exercises for two months, they experienced less pain and fatigue and were significantly more relaxed.

Although this study was small, just 13 women who have advanced breast cancer,  it does provide the first, tentative evidence for yoga’s potential benefits in this vulnerable population of women with limited life expectancy, says lead author of the study,  Dr. James W. Carson.

Creating harmony and a sense of peace for those coping with cancer is a trying and very difficult process. While mind-body practices like yoga and tai-chi, which have been around for thousands of years, are believed to reduce stress and impart many other health benefits, validating their efficacy in rigorous scientifically-controlled studies is not easy. But this study, albeit small, does provide us with important evidence that illustrates yoga’s powerful effects in helping us react to situations, as serious as they may be, with acceptance and equanimity.

Other studies on breast cancer patients shows that yoga might assist with improving sleep, improving physical strength, boosting energy and enhancing the overall quality of life.

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Yoga Eases Pain of Breast Cancer

After 10 weeks of yoga, people with asthma found relief from their symptoms.

The study followed 20 people between 20 and 65. They were all beginners at yoga. The subjects did yoga with an instructor for an hour, twice a week. They were also asked to do a half-hour session at home each week.

The key point came when poses were practiced during deep breathing. According to lead researcher Amy Bidwell, M.S., this replicates the stress of an oncoming asthma attack.

“I have a number of friends with asthma,” says Bidwell. “Many have side effects from taking medications such as corticosteroids. The main question was whether or not we could reduce their need for medication and improve their quality of life.”

“Modern medicine carries many side effects,” she said. “This is especially true with corticosteroids, which many asthmatics take for quick relief. Yoga is an excellent alternative because there are no side effects. It’s a natural, holistic discipline that can benefit a person’s body in many ways.”

(via: Medical News Today)

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Do Yoga, Breathe Easier

Whether it’s stress that keeps us up at night, crying babies, a hectic schedule or a combination of any of these factors, yoga can be the caffeine jolt you need and it can help you rest your head more soundly. Here’s how:

A Little Goes a Long Way

Just 20 minutes of yoga each day can revitalize your tired soul as well as prepare you for sounder sleep. Start your day by going through five to ten sun salutations. The body-breath sequence of flowing postures calms your mind as it gets your heart rate up. Not only will you feel a greater sense of vitality but the muscle-intensive postures will increase your strength and improve your flexibility. End your practice with savasana or corpse pose. Don’t skimp out on this integral yoga posture, even if you’re pressed for time. Even two – four minutes of this silent and still pose will have the ability to keep your mind balanced as you set out on your day.

Stretch Before You Snooze

If you’re someone who suffers from insomnia, take ten minutes before you go to bed to perform a few gentle yoga poses. Balasana, or child’s pose, is immensely powerful for quieting the mind. A simple forward fold is effective also as long as you don’t push too hard to lay your torso out over your legs. Remember to keep lifting with your heart and let your breath move you.

Breathe

Proper breathing is the crux of yoga. Before turning in for the night or before you head into a stressful situation, try this quick breathing exercise. Sit comfortably in a seated position and close your eyes. Breathe in slowly through your nose for six counts and breathe out through your nose for nine counts. Practice this exercise for 10 minutes or longer and you’ll be off to dreamland in no time.

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3 Ways to Fight Fatigue with Yoga