Forward Fold Yoga Pose For Breast Cancer & Lymphedema Management

Forward Fold Yoga Pose For Breast CancerBy: Diana Ross, E-RYT 500 Co-Founder of Breast Cancer Yoga.

What can I say? Just resting your feet up while you dangle down is bliss. Let yourself go. Oh Yeah! This can be so relaxing and releasing for tight shoulders or coming out of a back bend. We under estimate sitting in a chair and hanging down.


  • Broadens side body/obliques/quadratus lumborum
  • Assists in lengthening the spine and opening shoulder rhomboids
  • Rejuvenates and relaxes the lower spinal muscles
  • Relieves neck and lower back pain when the head and torso supported
  • Encourages relaxation through stretching
  • Reduces excessive kyphosis in the upper thoracic back
  • Stretches chest and axillae, and gluteals independently
  • Draws the breath to the back body creating space in the lungs
  • Brings blood to the head, pelvis and broadens sacrum
  • Slows heart rate
  • Facilitates an immediate relaxation response


  1. Begin seated on edge of stable chair so
  2. pelvis tilts forward with legs extended,
  3. place large bolster in underneath feet .
  4. INHALE, lift and lengthen spine upwards.
  5. EXHALE, come forward and drape your body over thighs. Let your arms dangle down.
  6. Stay in the pose and enjoy the breath
  7. coming to the back body. When settled
  8. into the pose continue to release the
  9. spine and open shoulders out to side
  10. more.
  11. Rest and enjoy the deep opening into the
  12. back body.

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.

Carrot Cake Waffles – Breast Cancer Vegan Recipe

carrot-cake-waffles for breast cancer

Raised Carrot Cake Waffles

By Kelli Roberts, Vegan Chef.

Since discovering raised (yeasted) waffles, I’ve thought about so many different variations for them ~ and carrot cake was always in mind. These are so much better than regular waffles. Not too hard or crusty, these are crunchy on the outside and chewy on the inside, with a lovely yeasty-bread smell.

2 cups warm non-dairy milk
1 packet (2 teaspoons) dry active yeast
1/4 cup sugar
1/4 cup oil
1 teaspoon vanilla extract
2 cups whole-grain flour
1/4-1/2 cup warm water

Pout the milk into a large bowl (not metal, as that will react with the yeast). Sprinkle the yeast on top and gently stir it in, and let sit for about 10 minutes.

Add the sugar, oil, vanilla, and flour, and stir until combined. Add the water, and stir into a smooth batter. cover with a towel and place in a warm place for 1 hour. Or if you want  to make the batter the night before, let it sit for 30 minutes, and then place it in the refrigerator overnight.

When it’s time to make the waffles, preheat the waffle iron and add to the batter:
1 cup carrot, shredded
1 teaspoon cinnamon
1 teaspoon nutmeg
1/2 teaspoon ground ginger
1/4-1/2 cup chocolate chips (or raisins)
Stir these ingredients into the batter while the waffle iron is heating. I used 1/2 cup chocolate chips, and I never thought I’d say this, but I think it was too many chocolate chips! I love the sweetness from the maple syrup, and so much chocolate competed with that flavor. The next time, I’ll probably stick with 1/4 cup.
And for the cashew cream drizzle, blend together:
1/2 cup raw cashews
1/2 cup water
1 tablespoon lemon juice
1 teaspoon maple syrup
These would also be great plain, with some almond butter on top for a portable breakfast.

Kelli RobertsKelli Roberts is a skilled Vegan Chef with a plant-based diet certificate from Cornell University, and is a certified health & nutrition counselor from the Institute for Integrative Nutrition. She has been vegetarian for nearly 20 years and vegan for 11, and is a Level 3-certified TriYoga teacher. Kelli teaches vegan cooking classes and programs to transition to a plant-based diet (online and in person), leads vegan yoga retreats, and offers individualized nutrition and lifestyle counseling. 

Why is Our Breath so Important in Recovery?

"Sun Moon Breath" With Rochelle Donnino

“Sun Moon Breath” With Rochelle Donnino

“Close your eyes and gradually bring your breath into your mind’s awareness. Experience each inhalation as it draws fresh energy in; feel the exhalation emptying you, carrying away fatigue, stress and unnecessary thoughts. Let your breaths flow softly, and smoothly from one into the next without hurrying or pressing between breaths. Now breath in, and breath out.” Diana Ross

We hear from time to time this familiar saying ”take a deep breath” when we become stressed, anxious or over excited. Ever wonder why? There are so many reasons as to why. Taking a full, deep conscious breath has been known to settle us down when we are nervous or upset.

How we create this internal calm is to tune into your breath, consciously. The immediate result of tuning into your breath is the ability in obtaining control of your emotional state of mind. The positive potential results in facilitating recovery from surgery, and beyond is the ability to calm your nerves, and invite relaxation. The immune system benefits as well to proper breathing cycles. By conscious breathing we bring the mind/body/spirit state into balance and the nervous system runs with maximum efficiency. Balancing the breath serves to maintain and equalize the complete breath cycle. The goal of the inhalation and exhalation is to be identical in volume and duration thus creating the natural flow of the breath. This natural flow brings the quiet mind with it. Concentration will be higher during this equalized state and invite a meditative mind. A meditative mind cannot happen until the breath is brought under control. You see now how vitally important the breath is in wellness and how it heals.

Habitually we resort to unconscious shallow breathing and clearly do not utilize our true lung capacity creating uneven inhalations and exhalations. In the beginning if the airflow is unequal, do not be concerned. It is a natural phenomenon, and you need not resort to any other method; just continue to practice breathing with awareness. Therefore an equalized airflow through both nostrils should be strived for. Also in the beginning the effects of the breathing practice may not be felt right away, but after a few sessions the results will show itself. It is only through practice that we begin to master so don’t get discouraged. In practicing breathing techniques (pranayama) the mind will become still, and the breath will become even. The energy we normally spend engaging and processing the world around us begins to bend inward and we see it with more clarity.

The importance of training the breath becomes a powerful tool in managing stress, fear, and anxiety. It assists in restoring energy and calming the mind, so we need to breath with greater awareness. The breath is an amazing vehicle in that it is always present, and effective at every level of self inquiry and acts both as preventative as well as restorative. Once we bring an awareness of the breath into the moment, where it is most needed, we can then improve our quality of life. We can enjoy quiet moments of meditation: we can enjoy our be-ing.

Breast Cancer Yoga has a two breathing CD series “Breathe With Purpose, and Breathe for Health and Wellness.” It has breaths that are easy to learn. You are guided the entire time, breath by breath.

Diana Ross, E-RYT500, CYT, Certified KaliRay TriYoga, Founder of Breast Cancer Yoga



Hello my friends…Greetings from Diana’s Desk.  Wishing you all good health, much love and plenty of resolve.

I can’t begin to tell you how incredibly excited I am about sharing Breast Cancer Yoga’s NEW “Get Inspired“ Blog. Each chosen contributor has an outstanding depth of knowledge in their field of study, and it is clear that they love what they are doing. Their article posts will provide great opportunities for YOU, for change, happiness and good health. Our mission is to get you excited about new things, new ways and new ideas. I want you to become inspired to reach good health; happily manage recovery and enjoy life (again).

Help is on it’s way – All we need do is ask the experts, “the light workers” to share their knowledge, give us their fresh inspiration and honest talk. Just as the truth is truth whether anyone listens there is much valuable and life changing information to be heard.

Every contributor was so excited about sharing. We now have this amazing family of authorities.  They are going to share facts, safe tips, how to’s, easy recipes, special poses, and the necessary tools to make positive changes. I want this blog to give you the ability to raise your life energy, feel vital and even make you laugh. Let life become the adventure it truly was meant to be. Learn from it. I consider every contribution a gift for change.

Now for our special contributors, I want to thank everyone that is sharing a part of themselves, or a part of their experience so that others may benefit. This could not be done without you. Thank you for caring, and for sharing.

Diana Ross

In our first addition I would like to introduce two women that have forever changed my life through yoga and herbs. Starting first with our featured guest, or person-of-interest, my Sat Guru, Yogini Kali Ray, affectionately called Kaliji. Kaliji will share her insights to achieving a happy and better balanced life by talking about AHIMSA (non-violence). She spoke recently at Columbia University on this subject. Supporting a vegan lifestyle that helps protect the planet, the animals and us. It is my honor to introduce her to you now. After spending 18 years with Kaliji I have come to see her as divine example of compassion and change.  Thank you Kaliji.

Patricia Howell

Then I will introduce Patricia Krysiti Howell. She inspired me to love Mother Earth and all of her beautiful and healingplants. And I mean that from the bottom of my heart. There is so much joy around plant life. I remember the first time I really met the outgoing personalty of a rose, or the shyness of Goldenseal. How some plants like to be stepped on like Plantain. I found myself reading my  Materia medica book constantly. Thank you Patricia.

You will also find that this blog is focused on a plant based vegan diet with Vegan Chefs that will share their great and tasty recipes. Complementary Therapies that beg to be tried. Personal stories of hope and opportunity. Spiritual inspiration, talks on self care and self love. Gardening tips and tricks by my favorite person, Margaret Roach from A Way To Garden. You must visit her site and see what I am talking about. Also introducing our own Garden Coach, Regina Dlugokencky who has a flare for helping us make gardening easy.  The list goes on and on; after all we have over 30 contributors and growing.

My daughter, Dawn, my granddaughter,Desiree and I  want you to leave this blog with some Aha’s and maybe even some OMG’s after reading the content. Keep spreading it. Can’t wait to hear what you think. Post your comments or tweet us.

Blessings of light,

Diana, Dawn and Desiree

Ahimsa Trinity

By Kaliji

I am happy for this invitation from TriYoga® teacher and long time friend, Diana Ross, to share on the Ahimsa Trinity: Animal Rights, Human Health, Ecology.

KalijiHere in 2013 I am asked to write on Vegan, the plant based diet. On one level, it feels we should already know to treat all with compassion. In choosing the right diet for ourselves we must examine the level of compassion it offers. We all know the home cooked meal appears the best due to the love the mother feels while providing it for her children. The compassion can be felt in the food. In the same way, when we provide our body with the best food choices, we are showing a respect, a love for this body/temple. It is not easy to acquire a physical body on planet Earth. When we do, then a life of compassion allows us to make the most of this opportunity.

Our food choices directly effect our health, and all beings, including our planet. Mother Earth has provided us with the best food. It is the most compassionate diet for humans, while providing compassion toward animals and ecology. We need to see that our diet is based in compassion, or do we choose a diet that undermines our health while leaving a larger carbon footprint.

KalijianimalsThe way we feed our body is often a reflection on how we feed our mind, our soul. In the beginning, it is simply a lack of knowledge on this subject. But once we do know, then it becomes more about how we nourish ourselves and others in a compassionate way. This will reflect in our food choices.

I am thrilled to have an opportunity to speak for other energy beings who breathe air as we do ~ Though they may not speak our language of words as we know it ~ they do speak the language of the heart. On one hand I am grateful to be asked to speak for the animals who perhaps have not been heard; and on the other side do I really need to say what the heart already says if we would just listen inside?

Can words speak louder than the heart? Maybe not but we can share knowledge that speaks to the minds and hearts of those who need help to see, to feel on all levels. These animal friends have intelligence, emotions, desires, attachments, family, and love… oh do they ever have love. Look into your companion dog or cat and tell me they have no love. You love their love. You love them.

They are your family. Of course we would not consider eating them for a senseless meal.Yet, can we stop for a moment and ask what is the difference between a pig, cat, dog, or cow? The only difference is the conditioning in our thoughts. I have often thought of it like mass hypnotism telling us it is ok to take their life for a taste that we will soon forget. Even after the meal is passed, their family members cry for them. A cow is heard up to 6 weeks crying for their calves. We close our ears to their cries. This illusion covers the heart making us unable to feel the love of these beings. The darkness masks our mind and deludes us into thinking we are elegant eaters. The animals are not the only ones in pain. Our body soon suffers. At the time of death, maha prana transports the soul out of the body. The only prana remaining is the one that dissolves the body, the five elements. This was the last prana in the animal’s body. Thus, the effects from this type of diet are far reaching.

Wake up ~ the Mother Earth is crying. We have robbed her, stolen her children, feasted on their bodies after inhuman slaughter. Our resources are disappearing along with countless species. The planet is dissolving at record speed while over 60 billion animal souls crying not to be slaughtered while we leave them in tight cages, suffering unnatural everything.

Oh please wake up for the love of animal rights, human health, and ecology. We are blessed to incarnate on Earth. Let us celebrate love, life, and respect for all prana beings.


More by Yogini Kaliji: “Ahimsa Trinity
of animal rights, human health & ecology

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