Delhi, January 24, 2025 (Punjab Khabarnama Bureau): An interesting fact is that nearly one-third of cancer cases could be prevented by maintaining a balanced diet, regular physical activity, and stress management. There is hope in the power of holistic yogic techniques which can reduce the risk of cancer. Dr Hansaji Yogendera- Director of The Yoga Institute, author and a yoga guru shares the top five yogic exercises that can help minimize cancer risk and promote healthy lifestyle.
Yogic Techniques to prevent cancer
Yogendra Parvatasana
Steps:
• Sit comfortably.
• Inhale and lift your arms overhead bringing the palms together.
• Exhale and lower your arms.
Benefits:
• Internal organs in your abdominal region get an internal massage and there is improved blood
circulation which improves general health.
• It brings calmness and helps in managing stress and anxiety often associated with cancer.
Yogendra Pavanamuktasana
Steps:
• Lie on your back.
• Bring knees to the chest, clasping them with your hands.
• Exhaling, lower your legs.
Benefits:
• It provides gentle compression to the abdominal area, aiding in relieving gas and bloating.
• It facilitates digestive well-being which is necessary in preventing cancer.
Yogendra Shavasana
Steps:
• Lie on your back and extend your arms about a foot away from your body, with legs slightly apart.
• Keep palms facing upward and relax like a corpse with eyes closed.
• Without moving, focus on vital zones of the body in sequence, starting from the toes and progressing up to the crown.
Benefits:
• Reduces stress hormones that contribute to inflammation and other cancer-related risks.
• Improves quality of sleep, which is essential for immune health and body repair.
Yogendra Pranayama IV or Diaphragmatic Breathing
Steps:
• Lie supine and pull up the knees, close to the hips.
• Place one hand on your abdomen and the other hand beside the body.
• Close your eyes and inhale gently, moving the abdomen upwards.
• As soon as inhalation is complete exhale out smoothly, being aware of the abdomen falling or sinking in.
• Keep the inhalation and exhalation count equal as per your comfort.
Benefits:
• Promotes relaxation, reducing stress and its associated health risks like cancer.
• Improves lung capacity, supporting respiratory health.
Yogendra Pranayama IX (Anuloma Viloma) – Alternate Nostril Breathing
Steps:
• Sit comfortably with a straight spine.
• Keepthe fingers of your right hand in Pranav mudra: thumb on the right nostril, ring and little fingers on the left nostril, with the index and middle fingers folded.
• Begin by closing the left nostril and inhale through the right nostril.
• Close both nostrils and hold the breath briefly.
• Release the left nostril, exhaling smoothly; then inhale through the left.
• Close both nostrils to hold, then exhale from the right nostril to complete one round. Practice for 5 rounds.
Benefits:
• Reduces stress, lowering inflammation—a known contributor to cancer risk.
• Improves immune resilience, making the body more resistant to disease.
Holistic Suggestions for Cancer Prevention
• Whenever possible, choose a homemade vegetarian diet, including sprouts, cooked food, fruit juices, and herbal teas.
• Include ginger and turmeric in every meal to boost immunity.
• Visualize a healthy and disease-free body in your daily meditation.
Yoga is a science of prevention. As research supports, it can improve your general health. These five powerful yogic techniques will help you to stress, improve immunity, and maintain a healthy lifestyle that reduces cancer risk.
Summary: Regular physical activity plays a crucial role in lowering cancer risk. Discover five effective exercises to improve overall health and fight cancer.