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.

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

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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.

Half Happy Baby Yoga Pose For Breast Cancer

Half Happy Baby Yoga Pose
By: Diana Ross, E-RYT 500, Co-Founder of Breast Cancer Yoga.

Releasing physical and emotional tension is the blessing with these reclined yoga poses. Although we take our body functions for granted, the body is always engaged in self-healing; even when under excessive stress and strain. During recovery, reclined supported yoga poses will add additional support both emotionally and physically.

Benefits

  • Opens groin, hips and hamstrings
  • Reduces excessive lumbar curvature
  • Works on relaxing lumbar sacrum
  • Stimulates lymphatic drainage
  • Stretches gluteus muscles
  • Stretches the rhomboids and inner arm
  • Squeezes liver and gallbladder area for toxins release
  • Compresses stomach and pancreas area for toxin release
  • Helps to relieve stress and fatigue

Contraindications

  • Herniated disc, knee injury and pregnancy

Half Happy Baby Restorative Yoga Pose For CancerInstructions 

  1. Begin on your back with feet resting on bolster, or folded blankets.
  2. EXHALE, bring right knee towards chest and out to side. Bring straight-arm to
    the inside of the leg, place hands on inner arch, or inner leg. If too difficult
    take arms wrap around knee.
  3. Place a yoga block on a slant by side (armpit) and draw knee onto it. Keep left
    leg bent. Important to work on relaxing sacrum and facial muscles.
  4. You can extend left leg over the bolster to deepen the pose.
  5. Direct your breath towards the hip and groin opening.
  6. Stay and breath for 5 breaths.
  7. EXHALE, bring KNEES TO CHEST then lower and stretch legs out.
  8. Repeat another 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.

Yoga Pose – Standing Forward Bend

Standing Forward Bend Yoga PoseBy Diana Ross, E-RYT 500 Co-Founder of Breast Cancer Yoga.

The Standing Forward Bend allows for the coming back after illness or cancer giving way to strengthening of our legs and knees. This pose helps in stretching the hamstrings, calves and hips. We need to have a degree of flexibility to help reduced muscle tightness  and tension in the mind. After cancer treatments our body usually loses it’s flexibility and we can develop lower back pain. Just standing helps secure our balance of body and helps in calming the brain. This will reduce stress and mild depression. Try it; you will be pleasantly surprised.

Benefits

  • Big hamstring stretch
  • Releases tension in the upper back, neck, shoulders and chest
  • Creates extension for the spine
  • Recommended if you have dizziness or fatigue
  • Assist in the anti gravitational pull which opens spine
  • Helps alleviate stress and anxiety through parasympathetic activation
  • Flexes the body’s internal organs and keeps them supple
  • Lengthens and relaxes the lower spinal muscles
  • Relieves neck and lower back pain when head and torso are supported
  • Gently stretches the hips, thighs and ankles
  • Normalizes circulation throughout the body
  • Stretches muscles, tendons in the knees

Instructions

  1. Begin standing and separate feet hip distance or greater apart to maintain a safe balance.
  2. Place a large block or chair in front.    Bend at the hips and place hands, and if possible head on chair/block – use additional props if needed.
  3. Allow the arms and spine to dangle.
  4. Bring an awareness to the breath going into the back body. Relax and breathe.

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.

Half Head of the Cow Twist

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

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. This pose will teach you how to relax your shoulders, lengthen the side body, reduce resistance to deepening the twist and open the hip flexors.

Benefits

  • Improves mobility and flexibility of spine
  • Stretches major and minor pectoral muscles
  • Provides deep stretch to tensor fascia lata (outer thigh)
  • Twist to waist and spine
  • Increases circulation and fluid dynamics of discs and lumbar region
  • Fosters relaxation and restful breathing
  • Opens hips and thighs
  • Relieves and softens iliopsoas (inner groin)
  • Releases sciatica

Contraindications

  • Lumbar injury, disc herniations
  • Hip/sacroiliac trauma

Instructions

  1. Begin in PARTIAL RECLINE, feet on bolster or prop with arms to side, palms up.
  2. INHALE, arms out in “T” position, place a small pillow or folded blanket under head.
  3. INHALE, cross right knee over left knee, with ankle to the outside of left thigh.
  4. Take the right ankle with left hand too begin the release of any muscle tension.
  5. Stay here until there is a release and you are ready for the twist.
  6. EXHALE, right knee over to the left into a twist and onto a supporting yoga prop.
  7. Make sure shoulders remain parallel to the ground with head facing straight up.
  8. Stay and breath for at least 10 breaths or longer. Allow the exhales to lengthen so to
    deepen into the twist. and to continue to release tightness.
  9. INHALE, bring hand to knee and help legs back up and return to center.
  10. EXHALE, extend legs over bolster and then repeat on other left 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.Create Space Banner

Learn A Yoga Pose For Breast Cancer – Side Child Restorative Yoga Pose

Side Child Yoga Pose For Breast Cancer

Learn A Safe & Supported Yoga Pose For Breast Cancer – Side Child Restorative Yoga Pose.

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

The purpose of a relaxed pose may be obvious. Relaxation is intended to rid the body and mind of the negative effects of stress, unwanted thoughts, anxiety, fear, and then to create a state of rest. You will love this pose. Deep relaxation is a definite result of this well supported pose. It relieves anxiety and promotes well-being while balancing the healing response of the autonomic nervous system.
Benefits

  • Promotes progressive muscle relaxation
  • Brings the nervous system back into balance
  • Strengthens the relaxation response in your day-to-day life
  • Relieves anxiety and promotes well-being
  • Facilitates parasympathetic healing response
  • Has a “moment-to-moment” experience for both internal and external
  • Reduces strain on sciatica joints

Instructions

  1. Begin on back, then  roll onto right side, extend right lower leg and bend upper left leg, then place left knee onto large bolster or folded blankets. (don’t let foot dangle)
  2. Upper arm should be resting on a bolster or folded blankets shoulder height, then extend right arm straight out away from the body.
  3. Head and neck rest on pillow, bolster or blankets and must be level under ear.
  4. Close your eyes and just rest.
  5. Relax deeply and allow the mind to settle down.
  6. Enjoy each breath.
  7. When ready come to center and repeat on left 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.

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

 

Staff Pose – Yoga For Breast Cancer


By Diana Ross, E-RYT 500, Certified Yoga Therapist & Co-Founder of Breast Cancer Yoga .
Looks easy but actually is quite challenging. Staff Pose calls upon all of our energy to lengthen the spine, and lift the chest up. Then when called to come into the Forward Bend with the shoulders still on our back this pose tests our will to move forward ever so slightly so as to maintain the integrity in the pose. Here as you can see the belt helps our yoga model Toni Perigine lift and lengthen up so to come forward, and the bolster helps her rest into the pose. What a great pose for our posture and for our fortitude. This pose can help transform someone in recovery from breast cancer. You must pay attention to your posture, open your chest (and your heart).

Benefits

  • Strengthens thoracic musculature
  • Opens and stretches chest and improves posture
  • Lengthens side body/obliques/quadratus lumborum
  • Increases stretch of hip flexors
  • stretches hamstrings and calf muscles
  • Brings blood to the pelvis and broadens sacrum
  • Removes leg stiffness
  • Relieves sciatic pain – stretches groin
  • Benefits osteoarthritis of hips and knees
  • Encourages relaxation through intense stretching
  • Reduces excessive kyphosis in the upper back
  • Stretches chest and axillae, gluteals and hamstrings independently
  • Rejuvenates spinal nerves
  • Helpful in spinal stenosis
  • Lessens depression and quiets the mind

Instructions

  1. Begin seated with legs extended, feet flexed. If torso is tight place it may be tight hamstrings so place blanket or small pillow under sitting  bones. Feel your body firmly rooted to the ground.
  2. INHALE, lift and lengthen spine upwards by pressing down into the hands  and feel the organic energy lifting up as the muscle energy moves down.
  3. Shoulders draw back and head is lifted. Stay in the pose for a full minute. Smile.

Staff Pose Forward Bend

  1. Begin seated on edge of folded blanket so pelvis tilts forward with legs extended and feet flexed, place belt around feet.
  2. When ready modify by placing a bolster in between the legs and rest forward. Keep the spine long and shoulders onto the back body.
  3. Stay in the pose for a full minute and enjoy the deep opening into the back of the legs and spine.

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 Warrior Pose For Breast Cancer And Lymphedema

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

With Easy Warrior Pose pectoral muscles open and expand, stimulating lymph fluid drainage, decreasing blockages, while softening stiff or frozen shoulders.


Benefits

  • Opens and expands pectoral muscles
  • Promotes lymphatic fluid drainage and decreases lymph flow blockages
  • Softens stiff shoulders or frozen shoulders
  • Frees the breath by way of opening the chest region
  • Improves leg strength and flexibility
  • Increases ROM (range of motion) for arms and shoulders
  • Has calming effect by  harmonizing the breath with the movement
  • Warms up entire body
  • Lengthens entire spine allowing there to be space between each vertebrae
  • Promotes balance

Instructions

  1. Begin standing and step right foot forward,about 2  1/2 to 3 feet apart, with feet
  2. and hips facing forward (back foot can be slightly turned out to maintain balance.)
  3. INHALE, roll palms out and bring arms up to a comfortable height or if possible  overhead while bending front right knee simultaneously. Keep the knee in alignment over the ankle.
  4. Please note: if your arms cannot go directly overhead, raise them to where you can. Never “push through a pose”, going beyond your own capacity.
  5. EXHALE, lower arms and straighten front leg.
  6. Repeat 3 to 5 times and then sustain Easy Warrior Pose with arms overhead or lifted up.
  7. Switch legs, left foot forward.
  8. Repeat the flow, and then sustain the pose.

Yoga and Lymphedema Management
Practicing continuous flowing movements significantly improves the lymphatic system. When lymph fluid is disrupted because of breast cancer surgery, trauma or infection, excessive lymph fluid builds up. This stagnant fluid can play havoc on the tissues and create swelling. There also can be a reduction of the oxygen absorption in the lymphatic system which increases the chance for infection. Practicing a flowing yoga pumps the lymphatic fluid throughout the body’s channels, rather than allowing it to accumulate or back up. It is great for maintaining healthy breast tissue. To keep this fluid moving, we need to also foster relaxation. It will facilitate renewed or restored strength and flexibility.

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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