Reduce Stress, Feel Better: Yoga
If you are living with cancer, you are no stranger to stress. The COVID-19 pandemic may be intensifying or complicating your feelings. To help you through this time, The Ghosh Center is creating a series of blog posts focused on ways you can reduce your stress and increase your sense of well-being and peace. This post on yoga is the second in the three-part series.
What is Yoga?
Yoga brings together physical movements, controlled breathing, and other practices that help achieve the goal of cultivating a peaceful, concentrated mind. It’s a common complementary or integrative health approach that can help you manage the stress and anxiety of living with cancer.
Most people think of physical poses when they think about yoga, and while this is an important part of the practice, the end goal is about mastering the mind. When the mind is still, we experience a greater sense of purpose, peace and tranquility.
The mind is dynamic. When it’s uncontrolled, it can be our worst enemy. Without discipline or practice, the mind vacillates, creates stories and scenarios, clings to fear, and gets distracted. In these states, the mind cannot direct the body to undertake purposeful tasks. Also in these states we suffer from stress and its effects, like unproductivity and sleeplessness.
In yoga, physical movements and controlled breathing help us to focus the mind on the present moment, much like in meditation. When the body is relaxed and the breath is rhythmical, the mind becomes calm and focused. Through continued practice, we can maintain this focused, relaxed state of mind. This helps reduce stress, increase peacefulness, and can even lower blood pressure.
How do I practice yoga?
There are many styles of yoga, with endless instructional books and videos available. However most beginners will prefer to learn from an instructor who can personalize the practice, and provide cues based on what they see. (During the COVID-19 pandemic, many of these classes have moved to live online instruction.)
Most styles of yoga, such as Hatha yoga, will combine the following three elements:
Poses. The physical poses, or postures, of yoga are designed to create strength and flexibility, align the spine and joints, and increase balance. Poses taught differ greatly between classes, from flowing and continuous to slow, long holds.
Breathwork. Controlled breathing increases concentration and present moment awareness. A fuller, smoother breath helps create a more relaxed mind. Instructors will cue breathing as you move through poses.
Meditation. Many practices end with relaxation during which you cultivate focused awareness, as with meditation. The physical poses prepare the body for sitting or lying down comfortably to meditate.
While you may see in the media advanced yoga postures requiring immense physical strength and flexibility, almost all yoga studios offer classes that are accessible to beginners. The benefits of a consistent practice, like a greater sense of peace and tranquility, can be truly remarkable, no matter the physical intensity of the class.
When choosing an instructor, make sure to let them know about any health conditions you have so they can guide you to a class that suits your needs. There are various contraindications, like a herniated disc or high blood pressure, that require clearance with your healthcare provider prior to practicing yoga.
The Ghosh Center’s partnership with TriYoga of Cedar Rapids
The Ghosh Center offers weekly chair yoga classes through TriYoga of Cedar Rapids, every Thursday from 3:15-4 p.m. Chair yoga involves gentle motions to connect through the spine and move energy upward through the body. You’ll stay seated throughout class and it is not physically strenuous. These classes are free to patients of The Ghosh Center, and are currently being offered online. Learn more here.