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.

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.

 

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