How to Use Yoga Nidra For Relaxation During Breast Cancer Treatments & Recovery

How To Use Yoga Nidra For Breast Cancer Treatments and Recovery

Yoga Model Angela Strynkowski, E-RYT 500, Founder of A Jewel In The Lotus Yoga Center

Author: Diana Ross, E-RYT 500, Posted By: Breast Cancer Yoga Staff.

It shouldn’t be a surprise to know that most of us are tense, and it doesn’t take much to get there. Now throw in an illness or other especially difficult stressor, and that tension is compounded, and we begin to hold it.  Research shows tension held in the mind and body can have devastating health consequences. Getting that tension to subside and go is the challenge. And it’s one worth taking on, because the benefits of relaxing the body while allowing the mind to rest can help in our recovery.

Typically, we may choose something artificial, like a drug to induce relaxation, but the truth is it is superficial relaxation. This may mask the cause of the tensions, whereas introducing a Yoga Nidra practice can, over time with regularity, release tensions. Learning this relaxation practice will improve quality of life and healing. It is relaxation in action.

What is Yoga Nidra?
Yoga Nidra, commonly known as “deep relaxation,” is an integral part of yoga techniques. It is a set of exercises where you focus on your breathing and body. Ultimately, you are led into a meditative state, which encourages a sense of wellbeing and increases self awareness.

It’s offerings are powerful, as it is a fact that we function fully when we are relaxed. It is here that we feel a clear connection or continuous flow of energy.

The Best Relaxation Response
With Yoga Nidra, things become noticeable and vibrant, like these apple blossoms. By the end of each asana (yoga) class we notice a significant difference.  It is here we begin to have a real relationship with our body, and it is also here where we learn to “let go.” This letting go allows us to feel light and begin to realize the more subtle inner states of consciousness.

When we enter into the subtle realm of our conscious awareness, our body begins to relax, and our mind opens to observe what is actually happening. Things “just are.”

As we continue to detach from the negative thoughts, and the holding of unnecessary tensions, we no longer identify with them. And we begin to find our way into a clearer space. A space where we can release or cleanse ourself from the stresses of our illness, anxieties over treatments, and fear of outcomes. The state of worry will be more manageable. When we relax the body and calm the mind, negative emotions have no place to reside. The mind begins to have more clear thoughts and will move toward healthier action.

You Could Say Yoga Nidra is Conscious Sleep or Sleepless Sleep
Regular practice is key to getting the best results. This leads to freedom from energy-depleting tension, worry and fear. As a friend used to say to me, “The only thing that comes from tension, worry or fear is more tension, worry and fear.”

Start with 10 minutes lying down, wrapped in a blanket in a quiet place, and then focus on your breath. If your mind wanders, bring it back, and just let go. You might want to try our Breathe with Purpose CD to guide you through the process.

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 Helps Overcome Obstacles During Breast Cancer Recovery

Breast Cancer Yoga Over Comes Recovery ObsticlesRestorative yoga is a specific exercise practice that targets those that suffer from physical and emotional fatigue.  Breast Cancer Yoga addresses and assist in breast cancer recovery from pain and fatigue, resulting in a positive sense of wellbeing. Through increased oxygen consumption by breathing deeply into each pose the results will be renewed vitality.

When you begin slowly building a yoga practice you will begin notice positive energy, increased flexibility, decreased pain, stimulation of the organs and glands, increased blood flow, and more. It is important not to over due at first but to gradually implement a daily yoga practice. It is also important to maintain a positive attitude and know through time and practice there will be improvement to fatigue by: improved sleep, decreased joint pain, increased energy, mental calm, increase range of motion, strength, increased resistance, low stress hormone and the psychological benefits.

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.

We recommend first that you speak with your health care provider before starting any exercise program. Visit Breast Cancer Yoga’s YouTube Channel for FREE yoga for breast cancer videos. Here is one we suggest to get you started:

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.

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.

Specialized Restorative Yoga Therapy For Breast Cancer Recovery Book

Restorative Yoga For Breast Cancer Recovery Book By: Dawn Bradford-Lange, Co-Founder of Breast Cancer Yoga.

Restorative Yoga For Breast Cancer Recovery Gentle Flowing Yoga For Breast Health, Breast Cancer Related Fatigue & Lymphedema Management is a restorative yoga book created for a therapeutic breast cancer healing experience while being affordable to allRestorative Yoga For Breast Cancer Recovery is a unique restorative yoga therapy book for you or a loved one who has been recently diagnosed, is in treatment, or in recovery.

 

 

Book Includes:

      • 275+ Yoga Poses Images
      • 70+ Easy To Learn Yoga Poses
      • Illustrated Step By Step Instructions
      • Benefits Included For Each Pose
      • Use of Yoga Props Introduced
      • Breath Instructions For Each Pose
      • Valuable Tool For Yoga Teachers
      • Great For Beginners

Restorative Yoga For Breast Cancer Recovery BookBook Description:
This is a unique restorative yoga therapy book for breast health, lymphedema management and breast cancer recovery. This book contains a wide variety of supported restorative yoga poses that use different yoga props. The breath is also introduced with each flowing pose so that the mind as well as the muscles “let go” and relax allowing for the healing to begin and then to grow. Yoga poses are done either in a relaxed, reclined, seated, twisting and standing position.

Restorative Yoga For Breast Cancer Recovery:

  1. A great beginning to build a yoga practice for strength and flexibility.
  2. Includes yoga poses for aiding in lymphedema management.
  3. With a variety of easy to learn restorative yoga poses which can emotionally and physically improve the recovery process from breast cancer surgeries, radiation and chemotherapy treatments.
  4. Explore the invaluable knowledge for maintaining breast health, reducing cancer related fatigue (CRF), and managing lymphedema.
  5. If you or a loved one has been recently diagnosed, is in treatment or in recovery, this yoga is the perfect place to start.
  6. Discover how a consistent practice of Restorative Yoga can provide inner peace and healing for your mind, body and spirit.

About the Author
Diana loves sharing her knowledge on the empowering benefits of restorative yoga flow. Her credentials as a yoga therapist are:

  • E-RYT 500 (Experienced-Registered Yoga Teacher)
  • CYT (Certified Yoga Therapist)
  • Certified KaliRayTriYoga

Her Restorative Yoga Flow teachings are designed and focused for women in recovery, either from breast cancer or from injury and illness.

She also loves sharing her excitement for native american plants and their usefulness as complementary herbal medicines. Diana credentials in herbal medicines are: Certificates of Completion in: Therapeutic Botanicals in Medicinal Herbalism, Native American Herbs, Herbalism 5 Phase Theory, Medicine Making in Native American Herbs, and TCM-Traditional Chinese Medicines. The knowledge of Native American plants is expressed on her website, authority blog and to her students.

Book Details
Like Diana Ross, E-RYT 500 book? You can have one, too! Find Diana’s book at  Restorative Yoga For Breast Cancer Recovery: Gentle Flowing Yoga For Breast Health, Breast Cancer Related Fatigue & Lymphedema Management ($35.95 value). Follow us on our Breast Cancer Authority Blog and on our Breast Cancer Yoga Facebook page.

Diana RossAbout Diana Ross: An expert in the field of yoga, and complementary herbal medicines. She has dedicated the last 30 years studying yoga philosophy and Native American herbs. Her credentials are as an E-RYT 500 (Experienced-Registered Yoga Teacher) and CYT (Certified Yoga Therapist).  Diana’s system of yoga is KaliRay TriYoga. She has studied with Yogini Kali Ray “Kaliji” for 18 years is certified from Basics to Level 2. As founder of Breast Cancer Yoga, and as a survivor Diana wants to make a difference and offer hope, health and support.Restorative Yoga For Breast Cancer Recovery Book

How To Begin A Yoga Practice For Breast Cancer

Restorative Yoga For Breast Cancer Recovery Book

Author: Diana Ross, E-RYT 500, Posted By: Breast Cancer Yoga Staff.

Where do I start?   What do I need to know to begin a yoga practice? One day at a time is where you start so not to set yourself up for failure. Start simple and small so a positive tone for each day is encouraged and then re-enforced. Find a reputable yoga teacher that specializes in breast cancer recovery or some great well recommended DVDs.

Now let’s begin:

  • Set a specific time each day (preferably mornings)  Begin with consistency.
  • Brush and floss your teeth, empty your bladder, and begin on an empty stomach
  • Find a quiet and well ventilated space. This space will become your sacred space for healing.
  • Dress comfortably; no belts and tight jeans
  • Play music that is soothing or maintain silence
  • Adjust the lighting to be soft or enjoy the natural sunlight
  • Create a room decor as uplifting as possible
  • If possible have a mat, blocks and other props for support
  • Start small, maybe 5 minutes at first and then gradually add onto your time

The benefits of relaxing the body while giving time for the mind to consciously rest often induce deep relaxation. The deeper the tensions of mind and body the greater overall detrimental effect on the mind and body. Yoga props will assist in allowing for this relaxation to occur.

Good thoughts produce good reactions and negative thoughts drain the energy right out due to the excess tension. Be open to experience yoga and the positive flow of life energy that comes through the practice.

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.

A Short Seated Yoga Practice For Breast Cancer Recovery

A Five Minute Yoga Practice For Breast Cancer RecoveryBy: Jean Di Carlo-Wagner, M.A., RYT 500.

A yoga practice needn’t be long to be effective. In fact, a short practice yields large benefits for mind, body and spirit.

When we breathe consciously, we engage our parasympathetic nervous system. The “parachute” nervous system, as I like to call it, because it brings to mind the life-saving qualities embedded in it. When we practice conscious,   diaphragmatic breathing, we engage our brains in a way that turns off our “fight or flight” response. Our bodies begin to bathe us with “feel good” chemical releases that act as natural painkillers, mood lifters and spirit enhancers. These are only some of the scientific benefits of “pranayama”. The yogic benefits, on a subtler plane, are deepening an awareness of who we are:  a Divine and Spiritual being.  We expand our consciousness of ‘self’, from our own bodies, into the intuitive knowing of “Oneness”. We connect with all that is and all there ever was! We unite as One!

Blessings,
Jean Di Carlo-Wagner
Owner, Yoga Being
Only Online Advanced Yoga Training
For Cancer SurvivorsJean Di Carlo WagnerAbout Jean Di Carlo Wagner: Owner of Yogabeing.net
E-RYT200, E-RYT500 certified with Yoga Alliance
Yoga Therapist with International Alliance of Yoga Therapists
Atma Yoga Teacher Training, certified 500 hours Los Angeles
A Gentle Way Yoga, certified 200 hours
Silver Age Yoga, certified 200 hours

Churning Wide Angle Flow Yoga Pose For Breast Cancer

Churning Wide Angle Flow Yoga Pose

Yoga Model Angela Strynkowski, Founder of A Jewel In The Lotus

A long term tool to aid in a full breast cancer recovery is a steady yoga practice. The cumulative effect will help restore health and promote a positive sense of well being, in the present moment and well into the future. Start slowly and gradually increase time spent in the yoga poses as well as ultimately adding more poses. It is also important to know that stiffness and tightness will come and go for a while but continue to commit to yourself and your yoga practice. This Churning Wide Angle Flow is a wonderful pose to add to your recovery yoga practice.

Benefits

  • Deepens breath with each flowing movement
  • Stretches hamstrings
  • Allows the spine to relax and lengthen
  • Creates a deep sense of peace
  • Stimulates parasympathetic relaxation response
  • Relieves anxiety
  • Decreases heart rate
  • Reduces circulating stress hormones
  • Twisting and cleansing effect on liver and internal organs
  • Stretches side body obliques
  • Develops hip flexibility, mid and lower back and the back of thighs
  • Improves circulation to pelvis
  • Improves digestion overall

This slideshow requires JavaScript.

Instructions

  1. Begin in seated pose with legs out wide apart in a V with flex feet – toes
    extended up 90 degrees.
  2. INHALE, lengthen spine.
  3. EXHALE, draw right arm up skyward with left arm behind left leg.
  4. INHALE, lower arm down.
  5. EXHALE, draw left arm up skyward with right arm behind leg.
  6. INHALE, lower arm down.
  7. Continue to flow back and forth slowly balancing the flow of movement
    with your breath.

Enjoy this wonderful flow.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.

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

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Yoga Push Ups For Breast Cancer

Breast Cancer Yoga Push-up

Yoga Model: Andrea Garvey of Creations Magazine

Author: Diana Ross, E-RYT 500, Posted By: Breast Cancer Yoga Staff.

Easy To Do
A modified Sphinx Push Up pose uses your own body weight along with gravity to tone and condition muscles is the closest thing there is to a perfect exercise. An easy exercises that can be done almost anywhere and it doesn’t require any equipment.

Breast Cancer Flowing Yoga Pose
This flowing yoga pose benefits women recovering from breast cancer because they can tone the pectoral muscles which lie underneath the breasts. Strong pectoral muscles provide a strong surface for breast tissue to sit on. This exercises also work the triceps, the muscles at the backs of the arms, which is an area a lot of women struggle with.

Benefits:

  • Builds arms and chest muscle strength
  • Increases axially lymphatic drainage
  • Stretches abdomen and chest
  • Gain strength in triceps with arms forward
  • Rejuvenates spine and relieves back stiffness
  • Works back extensor muscles, posterior shoulders
  • Allows spine to sink and relax into the body
  • Increases circulation of lymph to breast tissue

This slideshow requires JavaScript.

Instruction:

  1. Begin on belly with forearms on ground with elbows forward- arms shoulder distance, engage elbows back towards body while lifting chest and lengthening out through legs. Place a small pillow or blanket under belly to assist in height and comfort.
  2. INHALE, keep weight even – press into hands and lift elbows up while straightening arms.
  3. EXHALE, slowly lower down evenly.
  4. Repeat 5 – 10 times using the breath to raise and lower.
  5. Make sure that the lift and the lowering is even; to decrease sensation in lower back try engaging or releasing buttocks or vary space between legs.
  6. INHALE, lift up and EXHALE into CHILDS POSE.

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.

Restorative Yoga Pose “Knees to Chest” For Breast Cancer

Knees To Chest Yoga Pose For Breast CancerBy: Diana Ross, E-RYT 500, Co-Founder of Breast Cancer Yoga.

The goal of reclined yoga poses is to provide an opportunity for those weakened by breast cancer, to experience the therapeutic benefits of restorative yoga. Breast Cancer Yoga is particularly beneficial when feeling rundown, burned out, stressed or fatigued. It is a powerful discipline that supports the healing process during and after surgery and treatments. Reclined yoga poses help conserve energy when it is needed the most for the body to heal. Many supported yoga poses combined with a restful sleep are very important and healing, especially if fatigue has settled in.

Benefits

  • Improves digestion and elimination
  • Relieves constipation
  • Stretches lower back, knees and hips
  • Reduces stress in lumbar region due to curvature of the lower spine
  • Massages sacrum when rolling side-to-side
  • Enhances parasympathetic response
  • Makes spinal muscles soft and supple
  • Relieves gas and bloating
  • Allows the mind to settle down

This slideshow requires JavaScript.

Instructions

  1. Begin on your back with knees bent in PARTIAL RECLINE, feet hip distance apart.
  2. EXHALE bring both knees up to Knees to Chest.
  3. Wrap both arms around the knees or underneath. If the shoulders or head lifts off from the ground place pillow or folded blanket under the head.
  4. Softly roll side to side feeling the back body, especially the sacrum surrender and soften to ground.
  5. EXHALE lowering feet to ground when finished.

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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