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.

Hero Pose For Men & Women With Breast Cancer

Hero Pose For Men With Breast Cancer

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

When doing seated poses a good thing to remember is to make sure that your seat is comfortable so you can maintain the pose for some length of time. Start by sitting on one or two pillows or folded blankets. This supports a pelvic tilt which encourages the spine to lengthen, and helps ease any initial discomfort in the hip sockets.

Remember that learning to sit in a yoga pose strengthens the spine. Once seated comfortably, our hip muscles begin to relax enough so that our mind isn’t distracted by discomfort. When seated with hips open, tight muscles release and a rush of blood and nutrients flows directly to the hip region. A properly aligned seat will allow for the intervertebral discs and their ligaments to stretch and lengthen. This helps maintain spinal flexibility.

Benefits

  • Stretches and increases flexibility in front ankles and quadriceps.
  • Eases stiffness in hips and groins.
  • Improves circulation in feet.
  • Encourages digestion, relieves flatulence and abdominal cramping.

Contraindications

  • Knee, ankle or foot injuries.
  • Sacrolliac pain

Considerations
If knee pain – try raising seat or put a wash cloth behind knees before you kneel creating space.

Hero Pose For Women With Breast CancerInstructions

  1. Begin on padded surface in kneeling position.
  2. Knees and feet are towards the outer edge of support or yoga mat
  3. Come back and begin to place hips down in between legs onto a large bolster or folded blanket so as to support the stretch in the ankles and knees (do not let the feet rotate in). The soles of the feet should face upward and the pinkie toe touch the ground.
  4. Stretch calf muscle back to create space and open the knee joints.
  5. You may need to adjust the pose a few times to get comfortable to stay seated.
  6. It is important to take very long breaths in this pose and relax the shoulders and torso
  7. At first stay in this pose from 30 seconds to 1 minute. Gradually extend your stay up to 5 minutes.
  8. To come out, press your hands against the floor and lift your buttocks up, slightly higher than the heels. Cross your ankles underneath your buttocks, sit back over the feet and onto the floor, then stretch your legs out in front of you.

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.

15 Benefits Of Yoga For Cancer Related Fatigue

Breast Cancer Yoga Lymphedema

Yoga Model Angela Strynkowski, E-RYT 200, RYT 500 Founder of http://www.AJewelInTheLotus.com

Cancer Related Fatigue Can Often Be Confused With Tiredness

Cancer-related fatigue, (CRF) is very common in breast cancer patients. Fatigue can often be confused with tiredness. Tiredness happens to everyone. One would expect to be tired after certain activities, treatments or from daily activities. Sleep and resting is most important when recovering.

Fatigue can prevent you from functioning normally and impacts your quality of life. However, fatigue is an unusual or excessive whole-body tiredness and is not relieved with sleep.

It can be acute (lasting a month or less) or chronic (lasting from one month to six months or longer). The precise reason is unknown, but it may be related to the process of the disease itself or through the chemotherapy and radiation treatments. (CRF) is one of the most common side effects of cancer and its associated treatments. Usually, it comes on suddenly, does not result from activity or exertion, and is not relieved by rest or sleep. It is often described as “paralyzing.” It may continue even after treatment is complete.

Yoga Benefits for Cancer Related Fatigue

Breast Cancer Yoga offers a new book “Restorative Yoga For Breast Cancer  Recovery” which offers a specific exercise practice that targets those that suffer from physical and emotional fatigue. BCY 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. It is important not to over do at first but to gradually implement a daily yoga practice.

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 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

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.

How Does Yoga Help Those Undergoing Treatment for Breast Cancer?

Yoga For Breast Cancer Treatments

By Breast Cancer Yoga Staff.

Yoga addresses the side effect distresses of (breast) cancer. These side effects can include lymphedema (swelling), cancer-related fatigue, nausea, pain, weight loss, sleep disorders, stress, fear, anxiety, depression and restlessness. In current studies of women managing these symptoms of distress the following was reported: those doing yoga therapy showed a significant reduction in side effect and symptom distresses. Their (QOL) Quality of Life was shown to be significantly higher when practicing yoga. Anxiety, emotional stress, fear and negative moods are common causes of poor (QOL). The entire recovery process can disrupt routines, relationships, careers and other aspects of life. Yoga offers the opportunity to alleviate these obstacles and decrease there interference with recovery. Yoga assists in diminishing suffering from common chemotherapy and radiation treatments. Depression is also important to address with (breast) cancer patients. The uncertainty about prognosis and treatment, concerns of pain or even death, lack of physical and functional abilities and social changes contribute to depression. Patients who practice yoga appear to cope better with symptoms of illness, and the side effects and distresses of treatments. It is sited that the physical poses, breathing exercises, meditation techniques are especially helpful components of a yoga practice.

Where do you begin? Not everyone is disciplined enough to do their yoga at home and others thrive with a home routine. Here are some suggestions on how to start a yoga practice:

  • Start slow, make sure you create a practice that can grow as you regain strength and stamina.
  • Find a place at home that is quiet and well ventilated.
  • Set a time each day or every other day that encourages a routine.
  • Find a competent yoga teacher that teaches to the cancer community or a special breast cancer yoga DVD.
  • Dress comfortably, there should be no constriction for the breath.
  • Eat a light breakfast at least a hour beforehand.
  • Don’t be hard on yourself just persevere. It does get easier, and it is important to manage a self care practice.

One of the many benefits of yoga therapy is that the practice awakens positive emotions, builds self-confidence and reduces depression. There is an openness of spirit that leads to greater understanding when the practice of yoga is embraced. This all can be achieved but there must be determination and fortitude.

Yoga can be a lot of fun. Enjoy every deep, slow breath while moving your arms, legs and torso. It is so important to evenly pace the movement with the breath. The breath is key to your wellness. It too balances the mind, body and spirit. It is the cosmic gas station. “If the mind wanders the breath will follow.” Take it slow, take a big conscious breath, come into the present moment and just Be.

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.

Let it Rise Yoga Pose For Breast Cancer & Lymphedema

Let It Rise Yoga Pose For Breast Cancer & LymphedemaBy Diana Ross, E-RYT 500, Co-Founder of Breast Cancer Yoga.

Slow and easy is the theme for the “Let It Rise” pose. When you begin to introduce overhead or even arms up after cancer treatments the arms, shoulders and chest begin to stretch and open. It is common to have frozen shoulder or limited range of motion ROM so a pose like “Let It Rise” is perfect to start with. Using the breath to lift and lower arms, also being mindful not to overarch the lower spine is important for the success of the yoga pose.


Benefits

  • Improves blood and lymph flow through contraction and relaxation of arms
  • Increases function of immune system by improving drainage of lymph nodes
  • Increases shoulder ROM (range of motion)
  • Reduces fibrous adhesions and scar tissue
  • Stretches rhomboids
  • Promotes synchronized breathing
  • Gently stretches arms, shoulders and pectoral region
  • Elevates chest,encouraging deeper respiration and rhythmic breathing
  • Opens the intercostal muscles and separates the ribs
  • Opens hips in crossed leg position

Instructions

  1. Begin in any comfortable, crossed-leg, seated pose. Please use appropriate props to ensure comfort of knees. Sit higher, on a yoga block, bolster or blanket, if you need to. Holding a block with arms straight, lower hands to ground by feet.
  2. INHALE, bring straight arms to a comfortable height (directly in front of chest) or overhead, building range of motion (ROM) in the breast region and/or shoulder region. Make sure your shoulders stay relaxed and your spine remains lifted. The use of the block may cause an over arch of the lower spine so be aware of maintaining a long spine.
  3. EXHALE, lower arms and yoga block to center of chest, or all the way down.
  4. Continue raising and lowering block. Rest when needed.

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.

Reclined Dancer Yoga Pose For Breast Cancer

Reclined Dancer Yoga Pose For Breast CancerBy Diana Ross, E-RYT 500 Co-Founder of Breast Cancer Yoga.
No one ever complains when there are lots of props to support their pose, and this pose is no exception. Reclined Dancer usually comes right after Leg Stretch and is one of those poses that releases so much pent up tension within the groins and inner thighs. Plus it is great for opening the hips with the external rotation. This pose is a must to round out the entire body because lack of flexibility is one of the first symptoms of cancer treatments. Using all these bolsters and a belt help facilitate an easy transition. Love this pose.

Benefits

  • Stretches hamstrings
  • Opens and stretches legs to the fullest (inner thighs and calfs)
  • Allows the spine to relax and lengthen
  • Increases the strength of the knees
  • Improves the health of your back and spine
  • Creates a deep sense of peace
  • Stimulates parasympathetic relaxation response
  • Relieves anxiety
  • Reduces circulating stress hormones

Instruction

  1. Begin on tour back with legs over bolsters for support. Place small pillow or folded blanket under head to maintain even neck alignment.
  2. Place a belt strap on the ball mound of the right foot with the foot flexed. Straighten leg in a 90 degree angle.
  3. INHALE, engage muscle energy in left leg. You can even place left hand on the thigh to encourage to stay grounded and connected to the pose.
  4. Extend a straight arm up to towards the toes without drawing your shoulder out of it’s socket. Have a sense that the shoulder, arm and handle are connected to the leg.
  5. EXHALE, keep the leg lifted up and very slowly bring the right leg out to the right side and onto the supporting bolster. Again make sure that your left side does not lift up. Do not have a mighty grip. Just allow the arm, leg and belt to feel connected by not stressed.
  6. Close your eyes and breathe deeply into this amazing opening. Stay with it and feel the release.
  7. INHALE, lift back up and bring to center.
  8. EXHALE, lower the leg, let go of any retained energy and breathe. You may witness a wonderful tingling.
  9. INHALE, bring the left foot in. Place the belt on the ball mount of the foot and begin straightening.
  10. EXHALE, keep the leg lifted up and very slowly bring the left leg out to the right side and onto the supporting bolster.
  11. When ready leg returns up to center and down to Tranquility.

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.

Free Seat Forward Bend Yoga Pose For Breast Cancer

Free Seat Forward Bend Yoga Pose

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

Absolutely one of my favorite poses. You can feel your hips releasing tension. Then feel your spine extend and relax. Finally you can rest your forehead and focus solely on your  breath. We don’t often sit in a crossed leg pose. Instead we sit and sit and our hips get tight. Well again this is the perfect pose to alleviate tight hips and be present.

Benefits

  • Opens hip socket
  • Lengthens hamstrings
  • Stretches lower spine in a forward bend
  • Increases external range of femur in hip socket
  • Prepares body for seated poses
  • supports relaxation
  • Relieves anxiety and depression
  • Lowers stress hormone output
  • Anti-stress benefits for lowered blood pressure
  • Decreased heart rate
  • Enhances well-being and rest
  • Supports lower back and eases muscle spasms
  • Multiple props create a sense of security and protection

Contraindications

  • Knee injury

Instructions

  1. Begin seated with lifted spine on a folded blanket or small pillow with pelvis bones tilted forward.
  2. Place right foot in front of pelvis and place left foot vertical in front. Make sure to use a pillow under hips if any discomfort is felt. Also place any props under knees if needed.
  3. INHALE, lift and lengthen spine and EXHALE, lengthen forward.
  4. Ultimately you could rest
  5. forehead on bolster.
  6. Stay for as long as the hip releases
  7. for 5/10 full breaths.
  8. Repeat on other 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.

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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