Getting started with yoga

If you’re new to yoga, it can be hard to know where to start. Meet with your healthcare providers before starting any yoga practice, even if it is described as gentle, restorative or targeted to people with breast cancer. You will need to consider your physical ability as well as which types and poses are safe for you.

Finding the right yoga for you

Today people diagnosed with breast cancer have many options for yoga. Start by looking for a practice tailored to people like you.

Finding a teacher

Some yoga teachers have experience working with people who have been treated for breast cancer. But not all instructors are aware of how breast cancer treatments affect the body.

Ask your cancer center social worker or nurse navigator if they can make recommendations.

Different approaches to yoga work for different people. Ask your care team if there are types of yoga or poses that you should avoid, for example, if you are still recovering from breast cancer surgery or if you have metastatic breast cancer.

Some people who’ve recovered from surgery may be ready to try types of yoga that help build strength and flexibility. Others may need more time to recover first.

Restorative yoga is a gentle yoga practice that uses blankets and props to support the body.

Yoga therapy may be another option. Yoga therapy involves working with a yoga instructor who is certified by the International Association of Yoga Therapists. You can work with a yoga therapist one-on-one or in a group. Yoga therapy includes an individualized assessment, goal setting, yoga practices, and lifestyle guidance.

You can visit the International Association of Yoga Therapists search tool to find an IAYT-certified yoga therapist in your area. Some have specific training in oncology.

Instructors connected to hospitals or cancer or rehab centers may be more likely to know about safe poses for women with breast cancer. Some instructors in private practice receive special training as well.

Remind your teachers about your health status over time, and make sure they will accept guidance from your healthcare team.

Finding a class

Consider starting with personal or small-group yoga sessions. Many large hospitals and healthcare centers offer group yoga classes designed for people with cancer.

Open group classes at private studios aren’t typically designed for people diagnosed with cancer. They may feature poses that could increase the risk of lymphedema or that should not be practiced if you have metastatic disease. Avoid hot yoga classes and poses that put too much weight on the arms.

If you are in active treatment, avoid drop-in classes, unless they are specific to people with breast cancer.

With all classes, it can be helpful to contact the instructor first to discuss your treatment. Ask about their training and take notes. Write down the names of poses and look them up on Yoga Journal’s pose finder. Share them with your care team to make sure there are no special precautions you may need to take.

The mental practice of yoga

Yoga exercises both the mind and the body. If you are in active treatment, yoga’s mental exercises, called mindfulness, are a safe way to begin a practice.

Some who practice yoga say they feel a deep sense of peace and calm, even in times of distress. Research shows that yoga can reduce symptoms of anxiety and depression in people with breast cancer.

It may take time to create that experience, especially with the challenges of breast cancer. But it may help you as you move through treatment and manage the changes in your life.

The physical practice of yoga

Yoga instructors who work with women who have had breast cancer surgery can show you safe and enjoyable poses for beginners.

Still, be aware that some poses can physically tax people who have or had breast cancer. Some poses may increase the risk of lymphedema. If you have metastatic breast cancer, there are some types of yoga and poses that your care team may advise avoiding or minimizing, depending on the location of metastasis.

Your teacher or your care team should be able to show you how to modify poses, changing the position of the body to make a pose less intense and less challenging. Listen to your body, and change poses when they cause you discomfort. You can adapt your yoga practice as your body changes.