Easy Twist Yoga Pose For Breast Cancer

Easy Twist Yoga Pose For Breast CancerAuthor: Diana Ross, E-RYT 500, Posted By: Breast Cancer Yoga Staff.

Easy Twist yoga pose will teach you how to relax your shoulders, lengthen the side body, reduce resistance by deepening the twist and open the hip flexors. Twists are valuable for supporting breast cancer recovery and for the repairing of breast tissue. Lateral movements that are inherent with twists encourage the lymph fluid away from the tissues toward lymph nodes which then circulate the fluid to functioning lymph vessels. If the lymph system cannot effectively drain, lymphedema may result.

Benefits

  • Gentle wringing out of organs
  • Lifts and opens chest and ribs
  • Gently stretches pectoral tissues
  • Separates ribs to allow for deeper breathing by spreading intercostals
  • Strengthens oblique abdominal muscles
  • Massages internal organs
  • Soft quad stretch


Instructions

  1. INHALE, bring both legs to the left
    with knees bent and right foot/ankle
    resting inside the arch of the left foot.
  2. EXHALE, turning to the left as far as possible bringing the left arm back and the right hand forward in front of left knee – stay for 5 full breaths
  3. Keep your shoulders soft and down.
  4. Breath into your lower ribs.
  5. Allow the collar bone to be wide.
  6. Relax left hip down so the twist can deepen.
  7. INHALE, return to center.
  8. Repeat on other side.
  9. EXHALE twist, INHALE, return to center.

Practicing flowing restorative yoga movements, along with even pacing of the breath will restore strength and increase both energy and flexibility. Twisting Yoga Poses is intended to awaken positive emotions, build self-confidence and diminish depression. As we continue to practice this flowing yoga, we become open to a higher realization of everything and everyone around us. Our world expands and there is a greater acceptance of “what is.”

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.

Breast Cancer Yoga – Two Legged Twist

Breast Cancer Yoga - Two Legged TwistAuthor: Diana Ross, E-RYT 500, Posted By: Breast Cancer Yoga Staff.

Twists are so necessary for whole body health. It is not a normal position for us to do in our daily life but is it wonderful. Too often the hips and spine suffer from never rotating. Absolutely squeezes out toxins from the internal organs, as well as allows the breath to be focused at a particular space. A great example is twisting to the right. This allows the left lung to be open to expand fully and open the rib cage. When you sustain the pose you can then soften everywhere, and let go.

Benefits:

  • Restores equilibrium in the nervous system
  • Release tension in the spine
  • Bent knees more to the chest can relieve sciatica
  • Massages the stomach and cures gastritis
  • Gentle wringing out of organs
  • Stretches the tensor fascia lata muscle, waist and spine
  • Post surgical benefits of reducing fibrous adhesions and scar tissue
  • Improves breathing and soothes frazzled nerves
  • Eases neck strain, back tension and stretches spine
  • Opens chest, shoulders and back
  • Relieves muscle spasm in back
  • Creates space in the intercostals muscles for a deeper breath
  • Encourages relaxation and calms anxiety
  • Relieves depression

Contra-indications:

If you have shoulder issues (such as rotator cuff injuries) or are prone to tingling in the hands when you extend your arms overhead, you may not want to raise your arm to rest beside the ear or to let it float.

Two Legged Twist Directions:

1.   Lying on your back, bend your knees. Open your arms to the side into a T and relax the knees to the right side. By directing the knees lower, or higher, will effect where in the spine the stretch is felt. If the knees are higher, this moves the twist to the upper back; lowering the knees moves the twist more to the lumbar/sacrum.Breast Cancer Yoga - Two Legged Twist

2.   If the opposite shoulder lifts (keep the shoulder blades flat on the earth) place a bolster under the bent knee(s) or in between knees, or both. Breast Cancer Yoga - Two Legged Twist

3.   Experiment with the head turning your head to either side and notice how the sensations change.

 Breast Cancer Yoga - Two Legged Twist Option: Extending the top leg straight out to the side applies the most stretch, which helps to keep the hips fully turned. For some, it’s less of a twist and more of a stretch to the outside of the leg and hip: great for the IT band. The deepest version of this option is to hold the foot with the opposite hand.

Coming Out of the Two Legged Twist Pose: Release the straight leg, Inhale and slowly roll onto your back and hug the knees into the chest to release the sacrum and lumbar.

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.

Alternating Arm Across Chest Twist and Flow

Alternating Arms Across Chest Step 4By: Diana Ross, E-RYT 500 Co-Founder of Breast Cancer Yoga.

Alternating Arm Across Chest Twist and Flow Yoga Pose for breast cancer recovery is such a fun and fluid, moving twist. The flowing yoga pose can create a keen sense of calmness while increasing circulation to the entire pectoral region and the arms.

Benefits:

  • Promotes lymphatic drainage
  • Increases circulation of overall blood flow, especially to pectoral region
  • Increases range of motion in shoulders
  • Lengthens hip flexors
  • Massages internal organs
  • Stretches the tensor fascia lata muscle (muscle of the thigh), waist and spine
  • Stretches inner groin and opens hips
  • Induces sense of calmness

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Instructions:

  1. Begin on back, with knees bent and feet/legs in BUTTERFLY POSE.
  2. INHALE, arms out in T position, place small pillow or folded blanket under head (this allows for shoulders to relax down).
  3. EXHALE, right arm over to left arm (hand on top of hand) then slowly bring right knee over to left knee.
  4. INHALE, right arm returns to T and right knee back to BUTTERFLY.
  5. EXHALE, left arm over to right arm then slowly bring left knee over to right knee.
  6. INHALE, left arm back to T position and left knee back to BUTTERFLY.
  7. Continue to flow back and forth alternating sides. Make sure that there is a delay with the legs so that the twist is deliberate and meaningful.
  8. When ready EXHALE over to right side, then INHALE just the left arm back to T position and maintain the twist for 5 breaths.
  9. INHALE, return to BUTTERFLY and repeat on other side.

Practicing flowing restorative yoga movements, along with evenly pacing the breath will restore strength and increase both energy and flexibility. Breast Cancer Yoga is intended to awaken positive emotions, build self-confidence and diminish depression. As we continue to practice this flowing yoga, we become open to a higher realization of everything and everyone around us. Our world expands and there is a greater acceptance of “what is.”

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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