Wide Angle – Arms Extended: Breast Cancer Yoga Pose

It is supported and endorsed in many research communities that yoga has a tremendous positive impact on our physical, emotional, mental and even spiritual well-being. Fearful thoughts associated with breast cancer often prompts us to research every possible alternative or integrated self care option. Yoga is an option that can become a vital aid for us to handle the stressors from treatments, fatigue and depression and from the unknown. Practicing yoga can have better fitness outcomes, less stress and improved biological indicators of future risk of secondary cancers.

Benefits

  • Stretches arm pit chest, biceps, inner forearm
  • Pectoral muscle is widened
  • Opens shoulder joint and improves flexibility
  • Increases circulation and blood flow in chest
  • Strong hip opener and deep twist in inner core
  • Lengthen and strengthen side body and increases vitality
  • Massages lower abdominal organs and glands
  • Develops core steadiness
  • Enhances circulation to chest and shoulders
  • Expands ribs for deeper breathing

Instructions

  1. Begin in a wide stance, legs 3 feet apart with feet parallel.
  2. EXHALE, bend forward onto bolster or yoga blocks (make sure the leg remains anchored).
  3. Begin to roll out bolster so the arms can straighten (make surehips stay over knees and ankles.
  4. INHALE, draw tailbone and spine back so the spine lengthens and the chest comes toward the ground and allow the back bodyto broaden.
  5. EXHALE, lengthen sides of torso
  6. Let your legs and arms support the extension of the spine.
  7. Relax your neck and shoulders
  8. Stay for 5 full breaths, then return back to center.

Remember as you begin to practice yoga poses with awareness, you not only begin to feel better but you will also be able to feel; that is, you become sensitive to everything and everyone around you. As inner awareness expands and deepens both within and outside the body, we  consciously begin to overcome obstacles of fear, pain, anxiety. You can practice yoga in such a way that the practice becomes a much “larger yoga.” Our true nature is revealed through this new sensitivity and awareness. We intuitively begin to discover how to overcome certain obstacles on this journey with breast cancer.

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Diana RossAbout Diana Ross: E-RYT 500 restorative yoga teacher, survivor that cares and founder of Breast Cancer Yoga. Diana is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

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Yoga For Lymph Circulation: Arm Under Chest

Breast Cancer Yoga Arm Under Chest Yoga Pose

By:  Breast Cancer Yoga.

A really great way to relieve your shoulder tension and increase Range Of Motion for shoulder joints (frozen shoulder) associated with breast cancer recovery is with a chest extension inflection or better known in the yoga world as a heart opening flowing restorative yoga pose. With this wonderful yoga pose you will open up the heart, fill the lungs from the bottom up, and relieve shoulder tension.

Benefits:

  • Promote lymph circulation around axilla nodes
  • Helps heal scarring muscles and lessens tightness
  • Increases internal rotation and shoulder mobility
  • Strengthens scapula stabilizing muscle
  • Opens and lift chest
  • Increases ROM of shoulder joints – frozen shoulder
  • Increases internal rotation and shoulder mobility.
  • Releases shoulder tension that rounds your shoulders and binds your upper arm

Arms Under Chest Yoga Pose For Breast Cancer

Instructions:

  1. Begin on your back with knees bent in PARTIAL RECLINE. A neck roll or pillow can be used for added comfort.
  2. Lift hips up, slide right arm, palm down underneath lower back so you can see finger tips on left side. STOP IF YOU FEEL PAIN. Lower hips down and extend legs.
  3. Relax – breathe into the right side of upper chest until you feel a release in shoulder muscles.  Once the shoulder relaxes experiment sliding hand up your back towards shoulder blades.
  4. INHALE, left arm up and overhead for bigger additional stretch to breast region.
  5. Flow arm back up and down. When ready hold pose for 3/5 breaths.
  6. EXHALE lower arm back down, lift hips up and release arm from underneath.
  7. Repeat on other arm.

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Diana RossAbout Diana Ross: E-RYT 500 restorative yoga teacher, survivor that cares and founder of Breast Cancer Yoga. Diana is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Yoga Online Class For Cancer Patients

online yoga classes for cancerWelcome to Yoga & Healing cyber yoga class room! These are interactive classes that are offered via the platform of Fuze (which is like Skype). All you need is a computer/iPad with a camera, internet connection, your mat, blankets and a quiet place where you will not be disturbed and an online sense of adventure!

Our instructors are able to watch you via the mobile device camera, offer guidance and support throughout the class just like you would have in a normal class situation. The great thing about these classes is that you can join in from anywhere. These are small group classes and spaces are limited. Bookings are required.

Yoga Online Course (live)

  • Thursday 6:00 am – 7:00 am Australian Time and Wednesday 2:00 – 3:00 pm.
  • Next 6 week course commences 9th March 2017 (cost $105)

Yoga is simply a state of being with our body in all that we do. The focus of these classes are about deeply re-connecting with one-self and enjoying a gentle movements and exercises in a way that truly supports and cares for the whole body. All our yoga classes offer an opportunity to deepen the quality of one’s presence and gentleness in all that one does, says and thinks.

Instructor: Donna Gianniotis. 6 week courses. Cost $105. For more information and bookings: Donna 0408 783187 or donna@yogaandhealing.com.au

To enjoy a free recording of our Body Awareness Meditation please click here.

Recording of the audio’s of these classes are also available for those who miss a class or for individual purchase of $20 per class.

Here is what people are saying about our online classes

I have never done yoga online before, but having been a face to face student of Donna’s I was excited to give it a try. The classes are wonderful! The connection is nurturing and deep. You really feel it in the stillness. So grateful for the convenience and connection these online classes offer! ~ Fiona Plascott

“It really is wonderful to enjoy all the benefits of a regular yoga class from my own lounge room floor. It’s also made classes accessible to me in a way they aren’t usually because of childcare & work commitments. Donna is able to provide all the guidance & support I need through this brilliant technical approach – & I love it!” ~ Gen Doyle

“Yoga Online is great for convenience – it removes that huge barrier of having to “get to the class (through the Sydney traffic!)”. The key to working online is both being live online and also having an instructor who is not only experienced but who has a high level of awareness so that the many geographically distributed class attendees can each feel their separate needs are being attended to and that the instructions are not simply robotically delivered like a canned YouTube recording. This is where Donna differentiates from other online classes –being live and online with Donna in these class sessions is really the way of the future for this form of well-being.” NG

Private yoga online sessions

Our practitioners also offer private online sessions of yoga. For bookings and appointments contact us. Cost for private sessions is $80. For bookings Contact Us →

What you need for online yoga classes

  • A computer or mobile device with a camera
  • Mat, blankets, warm clothing (for winter)
  • Comfortable clothing
  • A quiet place where you won’t be disturbed
  • Set up your computer/mobile device so that the camera is facing your mat
  • Download Fuze (free application). This is the platform that we will be using
  • An online sense of adventure!

Donna GianniotisAbout: Donna Gianniotis has been teaching yoga full time for over 14 years within Sydney and practised as an Esoteric Healing Practitioner since 2010. With a diagnosis of breast cancer at the age of 33, she started to question that there must be more to health and well-being than diet, exercise, meditation and yoga.

Try These Great Tips For Breast Cancer Post Surgical Recovery

Restorative Yoga For Breast Cancer Recovery BookRestorative Yoga therapy can effectively help restore physical movement and aide in post surgical recovery. One of the essential tools for recovery is effectively dealing with stress and depression. Pain and worry affects the body, creating stress hormone release. When the body becomes stressed, the breath becomes shallow, which in turn tenses the muscles. Some may even find themselves unconsciously holding the breath.  Here are a restorative yoga poses we have created specifically for post surgical breast cancer recovery:Restorative Yoga For Post Surgical Recovery

Try Let It Rise Yoga Pose To Restore Movement For Breast Cancer Post Surgical Recovery

Restorative Yoga therapy addresses the emotional and physical causes of stress, fear, anxiety and depression. This marks the beginning of recovery and allows a state of clarity and relaxation to be experienced. These states of calmness produce their own associated neurohormones which promote the healing process to begin. We have created a step by step instructions so you can learn how to do specialized breathing techniques during breast cancer treatment and for post surgical recovery.

Breathing Guidelines & Techniques For Breast CancerStart A Breathing Exercise Routine To Manage Stress, Fear And Anxiety

Long-term health benefits of yoga breathing exercise is potentially significant, but short-term increase in energy, focus, peace and brain power you gain from just a five minute yoga breathing technique is incredibly strong in your general well – availability, productivity and happiness.

Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Extended Child’s Pose 2 For Breast Cancer

Extended Child's Pose 2Another amazing new pose for everyone to stretch-out into. This pose is especially useful for breast cancer patients and survivors. Find some props and give it a try but make sure your knees and ankles are comfortable!

“Extended Child 2 is an amazing opening yoga pose for the chest, spine and mind. It will immediately release tightness and tension held in the mind and the body. Plus, it will create great inner quiet and calm. Your breath will fully want to expand into the entire back region. It’s one of those yoga poses that simply allow you to let go.” – Diana Ross

Benefits:

  1. Increases lymph circulation to pectoral region
  2. Stretches ROM (range of motion) in shoulder girdle and trains them to be on the back body
  3. Draws breath towards the back body
  4. Allows for lymphatic drainage
  5. Lengthens spine into a natural alignment by broadening sacrum and lumbar regions
  6. Stretches breast tissue and relaxes shoulders and arms
  7. Lengthens collar bone while stretching the deltoids
  8. Quiets the parasympathetic nervous system
  9. Calming, especially if there is a focus on the breath
  10. Major stretch to lattisima dorse (major back muscles)
  11. Quiets the mind quickly, relieves anxiety
  12. Supports thoracic kyphosis

Caution: Shoulder injuries/rotator cuff.

ExtendedChildsPose2-BreastCancerYoga-PosesInstructions:

  1. Begin seated on heels in (Natural Seat) or seated on bolster/blankets with yoga block in front to support head.  Place blanket under knees/ankles to insure comfort.
  2. INHALE, lengthen spine and lower hands to earth.
  3. EXHALE, interlace hands, lower elbows and forearms to earth. Begin to extend arms out straight in front to deepen the stretch to arms and chest. If tightness is felt in mid or lower spine come up onto forearms until you begin to feel a release in the spine.
  4. Close your eyes. Stay and breathe into the entire spine. Enjoy the release and lengthening.
  5. Take a moment to bring arms back to rest fully.
  6. INHALE, come back up. Bring legs back to stretch out.

The yoga poses and images shared in this feature are copyright of Diana Ross and Breast Cancer Yoga. For more information, visit the Breast Cancer Yoga website.

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Try Breast Cancer Yoga’s extra gentle yoga DVD for breast cancer recovery and lymphedema management.

Enter your email address to follow this blog and receive notifications of new posts by email.


Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Ultra Supported Backbend For Breast Cancer Recovery & Lymphedema Management

Breast Cancer Yoga Ultra Supported BackbendYou have finally arrived to an “AHHH” moment when you experience this pose. The great benefits of this pose are that it elevates the chest, deepens the breath, promotes lymphatic drainage of breasts and widens the pectoral muscles.

Benefits

  • Balances autonomic nervous system
  • Allows the shoulder blades to feel supported comfortably
  • Spreads the clavicle, relieves pressure on brachial plexus (network of nerves)
  • Stretches pectoral muscles
  • Quickly promotes inner calm
  • Elevates chest, and deepens breath
  • Promotes lymphatic drainage of breasts & pectorals
  • Post-surgical benefits of reducing fibrous adhesions and scar tissue

Instructions
This pose requires three cylinder bolsters and one rectangle bolsters or many cushions from the couch and many blankets would work, too (well worth the effort.)

  1. Begin seated on folded blankets/cushion with legs extended over one cylinder bolster with feet resting on a folded blanket, small pillow or another bolster.
  2. Place two yoga cylinder bolsters/pillows, separated 3/4 inches apart behind back running horizontal to torso.
  3. Roll back onto bolsters, placing arms and shoulders in between where there  is an opening and rest head on bolster. A small pillow is not needed.
  4. Stay in this pose for 10 minutes depending on comfort level or make necessary adjustments to enjoy this pose to the fullest.
  5. If needed, you can place hands on chest or belly with fingers interlaced together.
  6. Elbows may rest on props.
  7. When finished, sit up, coming off of the bolster/blankets, place bolster on lap, and drape the torso over the bolster in a forward bend.
  8. Enjoy the forward release of your spine.

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Try Breast Cancer Yoga’s extra gentle yoga DVD for breast cancer recovery and lymphedema management.

Enter your email address to follow this blog and receive notifications of new posts by email.

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Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Palm Tree Standing Yoga Pose For Breast Cancer Related Lymphedema

Palm Tree Standing Yoga Pose For Breast Cancer Related Lymphedema

Palm Tree Yoga Pose With Angela Strynkowski, RYT 500 Owner of A Jewel In The Lotus

Palm Tree Yoga Pose is a great standing pose for breast cancer recovery and lymphedema management. This pose helps with stiffness or tightness in the chest area or the armpit (axilla) area that comes after either surgery, radiation therapy and lymphedema flare ups. Depending on the symptoms, your physician will select the best treatment for your condition. There is the possibility that lymphedema can be prevented, controlled or at least managed. For more yoga poses Breast Cancer Yoga offers “Restorative Yoga For Breast Cancer Recovery“.

Palm Tree Benefits

  • Lengthens side body/obliques
  • Relaxes stiffness of shoulders
  • Opens chest and stretches breast tissue and drains lymph system
  • Improves circulation to abdominals/pelvis
  • Improves general digestion
  • Massages internal organs

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Instructions

  1. Begin standing with left side facing the wall, feet hip distant apart.
  2. INHALE, extend arms out to “T” with finger tips touching the wall.
  3. EXHALE, draw hips away from wall while extending right arm overhead towards the wall and flatten palm on wall at the same time the hips (make sure the head does not collapse – turn head to face upper arm).
  4. INHALE, return arms to “T”.
  5. EXHALE, continue flowing back and forth for 5 times.
  6. EXHALE, sustain PALM TREE at the Wall for 3/5 breaths.
  7. INHALE, half turn to the other side with right side facing the wall.
  8. INHALE, arms to “T” with finger tips touching wall.
  9. EXHALE, draw hips away from wall while extending left arm overhead towards the wall. Don’t let the head collapse down creating an unnatural drop.
  10. INHALE, come back to center arms in “T”.
  11. Continue flowing back and forth, then sustain PALM TREE .
  12. INHALE, come back to “T”.
  13. EXHALE, lower arms and shake out.

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Try Breast Cancer Yoga’s extra gentle yoga DVD for breast cancer recovery and lymphedema management.

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Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Supported Child’s Pose For Breast Cancer

Supported Child’s Pose For Breast CancerAlthough we take our body functions for granted, the body is always engaged in self-healing; even when under excessive stress and strain. During recovery, supported yoga poses will add additional support both emotionally and physically. Deep relaxation is a definite result of these well supported poses.  It relieves anxiety and promotes well-being while balancing the healing response of the autonomic nervous system. You will love this Supported Child’s yoga pose for breast cancer.  This pose benefits the student with:

  • a sense of deep relaxation, and of being grounded
  • body sinks into the pose so muscle tension releases
  • relaxes spinal muscles and lower back
  • promotes deep rest and quiet
  • parasympathetic activation which relieves anxiety lowers blood pressure
  • releases tension in upper back and neck

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Try Breast Cancer Yoga’s extra gentle yoga DVD for breast cancer recovery and lymphedema management.

Enter your email address to follow this blog and receive notifications of new posts by email.

Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Supported Side Child Restorative Yoga Pose For Breast Cancer

Supported Side Child Yoga Restorative Pose

During cancer recovery, supported yoga poses will add additional support both emotionally and physically. Deep relaxation is a definite result of these well supported poses. It relieves anxiety and promotes well-being while balancing the healing response of the autonomic nervous system. You will love this Supported Side Child restorative yoga pose for breast cancer.

Benefits

  • a sense of deep relaxation
  • inner calm,and of being grounded
  • promotes relaxation for general health benefits
  • relieves anxiety and promotes well-being
  • facilitates parasympathetic healing response
  • reduces strain on sacroiliac joints

Instructions

  1. Begin on your back, then!roll onto left side, extend left lower arm forward and lower leg down, bend upper right leg and place knee! onto large bolster!or folded blankets. (don’t let foot dangle).
  2. Upper arm can rest either on side body, a raised bolster behind creating a slight twist or finger tiger tips in front of chest. Head and neck rests on pillow, bolster or blankets and must be level under ear.
  3. Close your eyes, breathe deeply and rest.
  4. Relax and allow the mind to settle down.
  5. Enjoy each breath as it flows in and out.
  6. When ready come to center and repeat on left side.

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Try Breast Cancer Yoga’s extra gentle yoga DVD for breast cancer recovery and lymphedema management.

Enter your email address to follow this blog and receive notifications of new posts by email.

Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Yoga Pose For Breast Cancer: Modified Staff Pose – Forward Bend

This pose release deep tension in the back and shoulders, rejuvenates the spinal nerves. Draws the breath to the back body creating space in the spine. This pose releases muscle, emotional tension and enhances a feeling of openness on many levels. The more there is a commitment to develop a yoga/breathing practice, the more we can create a deeper relaxation response, healing the trauma of worry, anxiety and fear associated with a diagnosis of breast cancer.

Benefits

  • Relieves menstrual cramps and stomach pains
  • Helps ovaries function regularity
  • Stimulates liver, spleen and kidneys
  • Lessens depression and quiets the mind
  • Rejuvenates spinal nerves
  • Draws the breath to the back body creating space in the spine
  • Stretches hamstrings and sacrum
  • May reduce headache
  • Blood flows circulation to pelvis and back benefiting ovarian function
  • Relieves sciatic pain stretches groin
  • Adds relief for vericose veins.

Instructions

  1. Begin with legs extended forward and feet flexed, arms along side body palms down.
  2. Sit at edge of blanket or small pillow so pelvis tilts forward.
  3. INHALE, lift and lengthen spine upwards by pressing down into hands (can use yoga blocks under hands if it deepens the lengthening

Forward Bend

  1. EXHALE come forward with a flat back
  2. You can also place strap around ball mound of feet and again lengthen spine and EXHALE, forward. You can walk your hands down the belt as long as you do not round your back.
  3. You can also use blocks along side legs to support arms or forearms.
  4. Release belt and place an appropriate props.
  5. Stay and breathe into the pose.
  6. When settled into the pose release open shoulders out to side.
  7. Now you can release belly and chest onto props and breathe into the back belly.
  8. Rest and enjoy the deep opening into the back of the legs and spine.

To experience the benefits of yoga for breast cancer, it is essential that you begin with simple, gentle yoga movements. You should also consult a doctor before you begin practicing yoga. It is also necessary that you follow a yogic diet that consists of a mainly vegetarian diet to enhance the benefits of yoga.

Try Breast Cancer Yoga’s extra gentle yoga DVD for breast cancer recovery and lymphedema management.

Enter your email address to follow this blog and receive notifications of new posts by email.


Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

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