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

What Yoga Props To Buy For Beginners

Breast Cancer Authority Blog  Yoga Mat GiveawayBy Breast Cancer Yoga Staff.

Starter Yoga Props

Yoga props aid in several therapeutic functions which includes emotional support. They offer a nurturing emotional support to the entire body and/or areas that need to be specifically nurtured, and are in need of rest. Often, the poses most beneficial for a particular condition may not be attainable due to physical limitations. However, these poses can become possible with props, while still allowing for any limitations or  lack of strength. Consequently, without the use of props the speed of recovery would not be as apparent. In a therapeutic setting, the sequence of the poses and the amount of time each pose is held is as important as the pose itself. The supportive nature of props enable a person to remain longer in the pose comfortably, than without their support.

Props are there to help us get the very most out of each pose. Here is a list of our top 5 props that we use in a restorative yoga practice and that every beginning yoga student should know about.

Starter Yoga Prop Kit

  1. Yoga Mat creates a sacred space for you to begin your practice.
  2. 4 inch Foam Blocks (2 each) can provide the support and the height needed to do a safe and correctly-aligned pose. If you cannot bend over and touch the ground, then bring the ground up to you.
  3. Round Cylinder Bolster for use under back and shoulders for a great heart-opening stretch, and under knees to relieve any lower back strain.
  4. Yoga Blanket for additional padding, you can also fold them up and use them as support during a pose.
  5. Yoga Strap used to hold your hands and/or feet in case you can’t reach them. They also help to hold your limbs in place while you’re in your pose.
 
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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