Okay, yoga may not have literally been on the list of doctor's orders you received as you embarked on treatment, but if not, perhaps it should have been.Yoga有一个经过验证的减少焦虑的记录，如a所示发表的荟萃分析in the May 2016循证医学杂志. Not only is anxiety common to people coping with癌症，but several small studies have shown yoga's benefits for women being treated forovarian cancer具体来说。
妇女接受的小型试点研究chemotherapy for ovarian cancer,发表于期刊探索发现，在治疗减少焦虑和放松增加之前，增加了甚至15分钟的瑜伽呼吸和姿势。
另一项研究，51名患有卵巢或乳腺癌的妇女，发表在综合肿瘤学会学报,found that 10 weekly classes of restorative yoga, a form of yoga that combines supported postures, breathing, and deep relaxation, resulted in less fatigue, depression, and anxiety in participants, and a better overall quality of life.
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卵巢癌的瑜伽：从呼吸开始
First: If you’re not sure where to start, the gentle breathing practices that are an integral part of yoga can be done at any stage of treatment, saysKelli Bethel，在巴尔的摩马里兰大学医学院综合医学院瑜伽治疗师和瑜伽疗法主任。
一项练习伯特利建议称为2比1呼吸技术，被认为刺激负责释放张力的副交感神经系统。坐着或躺下时，轻轻地吸气到3或4的鼻子上（对你最舒服的话），然后轻轻地呼气到数量（6或8）。
只要感觉舒适，继续。呼吸工作，伯特尔说，可以在家里完成，在候诊室在看医生之前在候诊室，以及在程序或化疗前后的候诊室。
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瑜伽为卵巢癌的女性姿势
If you’re in treatment, get your doctor’s approval before attempting any physical poses. And keep the moves gentle at first. If you have balance issues as a result of chemotherapy, postures in which you sit (either on a chair, on a mat, or on the floor) or lie (on the bed or the floor) are preferable to those done standing, says Bethel. Be sure to stop if you feel any discomfort.
Gentle Neck Rolls
福利：加强颈部肌肉，放松颈部和上背部，减少压力
- Sit up straight on a chair or the floor. Center your head with your eyes looking forward. Be sure to breathe regularly through these movements.
- 轻轻地把你的头部尖向左尖，向肩膀伸向肩膀。持续一下，注意到颈部右侧的伸展。
- Slowly roll your head around to the front, leading with your chin, until your right ear is near your right shoulder. Hold here, noticing the stretch on the left side of your neck.
- 在剩下的路上非常轻柔地继续滚动你的脖子，注意不要猛拉你的头或倾斜太远，直到你的左耳再次被你的左肩。如果在此举动中感到任何不适，请立即停止。
- 重复步骤2到4，然后反向向两次重复。
坐山姿势（Tadasana）
优点：发布张力，提高姿势，促进浓度
- Sit upright on a chair or in a comfortable cross-legged position on the floor, spine erect, arms down by your side. Keep your breathing relaxed and even throughout.
- 略微抬起脊柱并伸长你的脖子。释放并放松脸部的肌肉。
- As you inhale, bring your shoulders up to your ears and, exhaling, press them down fully. Hold them steady in this position.
- Without moving your arms, feel as if your fingers are actively reaching toward the floor.
- Your aim is to feel as powerful and steady as a mountain. Hold the pose for 30 seconds to a few minutes, then release.
Seated Cat/Cow (Chakravakasana)
Benefits: Brings circulation to your abdomen, stretches your back and core
- Sit on a chair or cross-legged on the floor. Keep your spine straight and your head centered.
- Gently rest your hands on your knees or the tops of your thighs.
- Inhale, arch your spine slightly back. Simultaneously roll your shoulders back toward your shoulder blades. This is the Cow position.
- Exhale, round your spine, bring your shoulders forward, and release your chin toward your chest. This is Cat.
- 继续在牛和猫之间交替5吸入和呼气。
改性膝关节姿势（Pawanmuktasana）
福利：从事腹部，缓解张力，有助于缓解bloating
- 躺在你的背上，腿部在一起，双臂靠在身体旁边。
- Breathe in, then, as you exhale, bend your right knee and pull it toward your chest.
- Gently clasp your hands around your shin.
- Take several long and slow deep breaths while you gently hold your leg in this position.
- 在呼气中，释放你的腿部和手，并将它们返回到启动位置。
- 重复在另一边。
支持深度放松（Savasana）
Benefits: Relaxes the body, softens the breath, quiets the mind
- Lie on the floor or your bed with a pillow under your head and, if desired, one under your knees. If you prefer, lean back on your bed close to the headboard with pillows stacked behind you. The idea is to be at least partially reclined but feel completely supported.
- 棕榈树旁边放松你的手臂。闭上眼睛。
- 开始用脚扫描你的身体，感觉任何融化在脚下，然后脚踝，胫骨，膝盖和大腿。
- 继续扫描你的躯干，武器，头部和脸部。
- Feel the last bit of tension float up through the top of your head.
- 轻轻地吸气和呼气，关注你的呼吸，只要你喜欢，留在这个位置，但至少几分钟了。
- 当你准备好时，轻轻地掀起你的手指和脚趾，然后坐着，坐起来，继续你的一天 - 感觉比你可能会更平静。
