Rochelle Roll Back Yoga Pose For Breast Cancer

Rochelle Roll Back Yoga Pose For Breast CancerAuthor: Diana Ross, E-RYT 500, Posted By: Breast Cancer Yoga Staff.

In Breast Cancer Yoga, the use of props are essential for a person to feel safe, supported and nurtured. These specific, reclined, supported, yoga poses combined with deep breaths are intended to support recovery from breast cancer and assist in managing lymphedema and cancer-related fatigue. In our book, “Restorative Yoga For Breast Cancer Recovery” everyone will learn the importance of elongating the spine while opening the chest region using props for support . The mild inversions are used to create an anti-gravitational force in the pose which will renew energy, promote positive thoughts and enhance self esteem.

“Importantly, when props are used correctly, they allow the body to come into a natural and balanced state of alignment. When the body is aligned, the mind feels balanced as well. Once the body and the mind unite, the breath too becomes aligned and brings a deeper, internal state of peace.”

Diana Ross

This slideshow requires JavaScript.


  • Reduces respiratory & heart rates
  • Increases cervical and axillary lymphatic drainage
  • Aids flexibility of rib cage and thoracic spine and expands pectoral muscles
  • Relaxes the muscles of the chest, allowing blood to flow freely to the heart and lungs
  • Massages the thymus gland which stimulates the immune function
  • Boosts the nervous system, building heat and stimulating metabolism
  • Facilitates lymphatic drainage of breasts
  • Stretches groin, quadriceps and hip flexors
  • Promotes deep breathing by widening the chest
  • Facilitates an inner quiet and calmness


    1. Begin seated with one or two bolsters/blocks behind. Bring right knee out to side with right foot resting on left inner knee (adjust hips to be equal.) Place top of left foot down to stretch ankle.
    2. Lengthen spine, recline back, rest elbows to bolster first. Stay until a release is felt in the thigh muscles.
    3. To expand the chest, drape your back over the bolsters and place head on block/bolster or where it feels good. The arms can go out to “T” position in between bolsters.
    4. If you wish to go even deeper you can remove second bolster/block and release crown of head to earth, and stretch arms over head, elbows soft.
    5. Stay in pose for 5 minutes or longer if it feels amazing.
    6. When finished, come back up, extend both legs forward.
    7. Place cylinder bolster on lap and drape torso over bolster in ROCHELLE ROLL FORWARD.
    8. When done – INHALE, return to STAFF POSE and enjoy ANKLE ROTATIONS.

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 if you have questions.

Relief from Cancer-Related Fatigue

Breast Cancer "Legs Over Bolster" Yoga Pose

Angela Stryngkowski, E-RYT 500 Happily Doing “Legs Over Bolster” Yoga Pose

By Diana Ross, E-RYT 500, Founder of Breast Cancer Yoga

Cancer-related fatigue (CRF) is very common. Fatigue can often be confused with tiredness, but there are differences between the two conditions. For one, tiredness happens to everyone, especially after certain activities or chemo – but  fatigue is less common and an excessive whole-body tiredness that is not relieved with sleep.   This debilitating condition can impact your quality of life.  It can be acute (lasting a month or less) or chronic (lasting from one month to six months or longer). The precise reason for this intensive tiredness is unknown, but practitioners believe it may be related to the process of cancer itself or chemotherapies and radiation treatments. (CRF) is one of the most common side effects of cancer and its associated treatments. Usually, it comes on suddenly, and does not result from activity or exertion. It is often described as “paralyzing.” It may continue even after treatment is complete.

 If you’re a cancer survivor and feeling tired or even worse, even long after treatment, you are not alone. But you can do something about it.

About one-third of breast cancer survivors experience CRF for anywhere from a year to several years post-treatment. While there’s no conventional therapy to resolve it, studies are increasingly showing yoga can help.  Patients with different cancers report relief with exercise, specifically yoga.

 Yoga designed especially for breast cancer survivors is helping women to catch a second wind.

In fact, a recent UCLA study found that three months after beginning this practice, women with post-treatment fatigue were still feeling more invigorated than before they began the exercise program. Not only do women become more energized, but they see improvement in mood and sleep; they are typically more relaxed, more aware, and more accepting of what life brings to them. All these attributes are so critical as we work toward continued mental and physical well being, and ultimately, our healing.

 How does Breast Cancer Yoga target physical and emotional fatigue?

Breast Cancer Yoga helps relieve taxing fatigue by encouraging deep breathing, which increases oxygen consumption.  This deep breathing is then tied into each gentle flowing yoga movement.  Each pose is supported with props to allow for comfort and support.

Begin a yoga practice, slowly, and before long you will begin to experience positive energy, increased flexibility, and less pain.

Studies show that breast cancer survivors who practice restorative yoga poses regularly, sleep better, have less joint pain, more energy, mental clarity, increased range of motion (ROM), strength, increased resistance, and lower stress.

Exercising to gain energy and strength can be a catch all; it’s hard to exercise if you’re tired and weak but what’s nice about yoga, particularly restorative yoga, is that it doesn’t take the strength and stamina required to go out for a run or bike ride. Restorative poses can be done either in a reclined position or a supported seated position, for example:

 Legs Over Bolster Forward Bend

*  creates a deep sense of inner peace
*  stimulates parasympathetic relaxation response
*  relieves stress and anxiety
*  decreases heart rate
*  reduces circulating stress hormones
*  lengthens back body
*  stretches adductors
*  decreases lumbar lordosis

Technique and pacing are important.

Please don’t over do it, especially when you get started. Rather, gradually implement a daily yoga practice. Work to maintain a positive attitude and know through time and practice you will see improvement. You will actually find that recovery can be a positive, “feel good” experience. Please speak to your health care provider before starting an exercise program of any kind. For more on restorative yoga and to see more poses demonstrated, visit

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 if you have questions.

%d bloggers like this: