Breast Health and Yoga – Bobby Clennell

BY BOBBY CLENNELL

Attention to Breast Health in Pune Students come to the medical classes in Pune to be treated for heart attacks, Parkinson’s disease, vertigo, endometriosis, arthritis, scoliosis, stroke, obesity, and many other problems including those arising from accidents.

In recent years, breast cancer has been added to the long list of diseases handled in the four weekly classes taught by the Iyengar family and qualified teachers. Guruji gave many guidelines for helping breast cancer patients. For instance, in the supported supine poses, students with breast cancer receive a notably soothing psychological response and a therapeutic effect on the blood and the lymph circulation, both of which help build up resistance to disease.

Breast Problem Causes One in eight women in the U.S. is diagnosed with breast cancer. Even more women experience breast pain or discomfort because of pregnancy, nursing, being overweight (excess fat increases estrogen in the breast tissue), hormone imbalance, the menstrual cycle, menopause, or injury.

Stress ranks high among risk factors for breast discomfort. Women give much of themselves to their families and relationships. Emotional wounds and losses affect the uterus and the breasts.

Breasts are a part of the reproductive system. Though cyclical breast pain is usually related to the menstrual cycle, emotional stress can affect hormones—no matter where a woman is in her cycle. A recent study found that women who reported being under stress had twice the risk of developing breast cancer as those who managed to stay undisturbed.

Breast Pain and Discomfort Cyclical breast pain—which accounts for nearly 75 percent of all breast complaints—is related to how the breast tissue responds to monthly changes in a woman’s estrogen and progesterone levels. The breasts may feel swollen, painful, tender, or lumpy a few days before menstruation. Breast pain and swelling usually end when menstruation is over. Cyclical breast pain may last for several years but usually stops after menopause.

Noncyclical breast pain is far less common and is not related to the menstrual cycle. Physical activity, especially heavy lifting or prolonged use of the arms, has been shown to increase breast pain when the pectoral muscles, or muscles deep within the chest wall, become sore. Also, arthritic pain can occur in the middle of the chest where the ribs and the breastbone connect.

Exercise According to a dozen studies in recent years, regular exercise can substantially lower the risk of breast cancer. A Harvard study found that young women who exercised most were most protected against breast cancer as adults. Exercise balances insulin levels, delays the onset of menarche, and helps prevent abdominal fat, which increases estrogen. In other words, exercise decreases the amount of estrogen a woman produces during her lifetime. Exercise also encourages restful sleep, which is when the body goes into detoxification mode (and produces the anti-cancer hormone, melatonin).

Detoxing The detox pathways that are stimulated by a regular yoga practice are the skin, liver, colon, lymphatic system, and respiratory system.

The lymphatic system is part of the immune system and plays a vital role in fighting bacteria and infection. It is a network of organs (spleen, thymus, tonsils, and adenoids) and vessels, nodes, and ducts. The lymph vessels branch throughout the body similar to the way the arteries and veins do, but the lymphatic system tubes are much finer than arteries. They carry a colorless liquid called lymph, which washes away bacteria.

Lymph nodes—small, soft, oval structures—are connected to each other in chain-like fashion by the lymph vessels and act as filters for foreign particles and damaged cells. The nodes are spread throughout the body and congregate around the edges of the lungs, breasts, and heart, as well as under the arm or in the groin.

The spleen, which is located on the left side of the body just above the kidney, is the largest lymphatic organ. If the spleen detects potentially dangerous bacteria, viruses, or other microorganisms in the blood, it creates white blood cells called lymphocytes, which defend against invaders.

The endocrine system is the collection of glands that produces, stores, and releases hormones. These hormones regulate metabolism, growth and development, tissue function, sexual function, reproduction, sleep, and mood. When everything is in balance, the body functions properly.

This sequence is not suitable for women undergoing treatment for, or recovering from, breast cancer. Do not practice this sequence during menstruation.

Practice these poses (and others) to reduce occurrences of benign cysts and periodic breast tenderness.

Tadasana. Develops correct posture. Provides proper support for the breasts. Brings physical and emotional stability. Calms and clears the mind and nervous system.

Urdhva Hastasana from Tadasana. Opens the armpits.

Baddhanguliyasana from Tadasana. Lifts the chest and extends the spine.

Adho Mukha Svanasana, from crossed ropes. You can also practice independent of the ropes with the hands to a chair seat, or on the floor, forefinger and thumb pressed against the wall. Quiets the mind, restores length to the anterior spine and breasts, and energizes the body.

Urdhva Mukha Svanasana with hands on the sides of a chair seat. Opens the chest and stretches the breast tissue.

Ghomukasana. Stretches the nipples and the skin over the breasts (to boost lymph circulation around the breasts and lungs, the skin over the breasts should move in all directions away from the breastbone). As you lift your chest, take two or three deep breaths.

Uttitha Hasta Padasana. Sets up the body for whichever pose is to come. Stretches breast tissue away from the breastbone.

Ardha Chandrasana. Teaches balance. Widens, spreads, and lengthens the entire front body, and opens the groins.

Parsvakonasana and Parighasana. Stretch the entire side trunk, side of breast, and armpit on the diagonally extended arm side.

Bharadvajasana, Marichyasana I, and Ardha

Matsyendrasana. Flush the liver and flush out toxins.

Backbend with upper back curved over a horizontal

bolster. Place the pelvis and shoulders on the floor, either side of the bolster. Backbends reduce depression, minimize inhibitions, and dispel fear.

Backbend over a chair back, hands to wall. To prevent the chair from tipping, raise your heels and place them against the front legs of the chair. You can also go over a backbend bench or a trestle. This opens up the breasts and boosts circulation throughout the chest. The top of the chair back should rest right behind the breastbone. Chair twist. Recovers the lower back from chair backbend.

Sirsasana/rope Sirsasana. Stimulates lymphatic and immune systems.

Adho Mukha Virasana. For recovery after Sirsasana: The muscles that run the entire length of the spine are lengthened, as well as the breast tissue, and the muscles of the shoulder girdle. As the head is lower than the heart, the nervous system is soothed, and the heart muscle is rested.

Setu Bandha over a bolster. The upper back should be concave to bring circulation to the breasts. You can begin by practicing this over a bolster. Over time, the upper back becomes educated enough to practice this pose over a block.

Sarvangasana. Promotes good blood and lymph circulation. Calms the nerves, decreases depression and anxiety symptoms, eases fatigue, improves immune function, and balances the thyroid gland.

Halasana. Practice in such a way that you increase the volume of the chest: Pull your spine in and up. Balances the thyroid gland.

Supta Konasana. To ventilate the groins, you can also support the toes (turned under) up on two chairs.

Parsva Halasana. Opens the armpit and the tissue of the breast that the legs go away from. Stimulates liver circulation.

Parivrtta Janu Sirsasana. Like Parsvakonasana and Parighasana, this pose stretches the side body. Very energizing.

Janu Sirsasana. Activates the kidneys. Quiets the brain.

Viparita Karani. Soothing. Accesses space in the chest cavity. Stops heart palpitations.

Savasana. Outer corners of the eyes should be soft. Roll your shoulders back and down. Make sure the palms are soft and relaxed.

The liver is a significant organ when it comes to hormone balancing and detoxification. It converts potentially toxic forms of estrogen (either from the environment or those created by the body) into safer forms of estrogen. Since estrogen is so significant in the development of breast cancer and other hormone-sensitive cancers, it is of vital importance to ensure the health of the liver.

Alcohol consumption, chemicals, protein deficiency, and an underactive thyroid compromise the elimination of estrogen by the liver. The liver also plays a vital role in metabolizing breastprotective Omega-3 fats.

When the liver is not functioning properly, toxicity, gallstones, breast cysts, headaches, depression, and mental disorders can become more prevalent.

How Asana and Pranayama Help Iyengar Yoga offers a comprehensive and holistic approach to health. The foundation for improving the health of our breasts via asana has six parts:

1) Twists and standing poses. The liver is on the right side of the trunk, one half inch below the ribs. It moves with the breath. Twists aid the detoxification process. Rotating the abdomen puts pressure on the liver, which in turn stimulates the circulation in the organ.

Liver and gallbladder stretches include Uttitha Parsvakonasana, Parighasana and Parivrtta Janu Sirsasana. 2) Lymph flow. The only way to achieve lymph flow is through body movement. Practice the poses that improve mobility around the shoulder joints and the outer edges and sides of the breasts and armpits. Women tend to drop the chest, collapsing the distance between the two ribs right under the breasts. This is a place where women have to bring space to increase circulation. Make sure the chest is lifted throughout your practice, particularly in standing poses, inversions, and forward bends.

3) Backbends. These poses open the chest and stretch breast tissue. They strengthen and boost the immune system and improve the circulation of blood and lymph throughout the entire body. This helps combat obesity, which increases inflammation and is a risk factor for breast cancer.

4) Inversions. A regular practice of inverted postures helps balance hormone levels. This is one of the areas where yoga has a unique beneficial effect. Practice them often, at least three times a week.

5) Regular practice. Asana and pranayama improve general health. You get healthy. Then your breasts get healthy.

6) Restorative practice. A regular restorative and pranayama practice reduces stress levels and calms the nerves.

Salamba Ardha Urdhva Dhanurasana (standing back arch) is perhaps a little advanced for some. Dwi Pada Viparita Dandasana (backbend over a chair) would be a good alternative. Both poses create space in the chest, lungs, and breasts.