Breast Cancer Yoga

Ujjai breath is a diaphragmatic breath. It fills the lower lungs first, continues to the mid then upper lungs, and finally the throat.  It is here, in the throat that the breath becomes audible. The air is drawn in and out through the nostrils and creates an “ocean sound.” This is because the air is drawn to the back of the throat and over the glottis creating friction and a “rushing” sound. Because the breath is heard, it offers feedback as to its quality of inhales and exhales. Ujjai breath brings focus to the concentration of the mind by listening to the inner sound. The benefits are many, for example it creates an inner calm, balances emotions, develops inward focus and subtly enhances energy, giving rise to invigoration. I use it when I feel an afternoon lull.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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Yoga props aide 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. 

Another benefit of using yoga props is that they facilitate a person’s ability to overcome emotions such as fear, stress and anxiety.  Without props, there may be a fear of falling, being unbalanced or there may be muscle contractions. Fear can stop the progress of healing and reinforce negative emotions which may impede recovery.  It is not unusual due to fear, anxiety, or physical discomfort  to hold the breath or contract muscles; muscles that should be relaxed during a pose, frequently the source of an imbalance. When a misalignment in the body occurs, it makes the body more susceptible to injury or delayed healing. 

Props can create an innate, balanced, kinesthetic awareness of the correct structural alignment of the body.  This is when props are strategically placed,  correcting the body’s misalignment. This coming into a natural alignment will promote an emotional state of well being and nurturance. The use of different props may also facilitate an experience into a deeper sense of wellness that lies within the physical body. It is here when we can come into the moment, and allow ourselves to enjoy all the support and nurturing of yoga props. It is a wonderful gift.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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Yoga creates harmony of mind and body. It has become center stage in the offerings of complementary therapies for breast cancer recovery. Yoga is now offered in conjunction with other standards of medical care.

Physically yoga can be an extremely important part of recovery wellness. It helps remove unwanted debris and toxins from the lungs, skin and colon.  By moving the body, stretching muscles and breathing deeply the toxins are physically released. This undoubtably helps cleanse the body. Yoga will eliminate ama (toxic residue) from the cells, move the lymph through the lymphatic system, and bring the mind into clarity. This clarity of mind encourages good decisions which then encourages more good decisions.

Emotionally yoga will remove anger, sadness and fear. It will give you a sense of inner strength, balance and mental flexibility. The Autonomic Nervous System becomes balanced especially when synchronizing with the breath and the movement. Resulting in the mind settling down and the body feeling energized.

Make sure you begin with your  physicians approval. Find a well qualified yoga teacher.  Do what you can; maybe starting with a gentle or restorative yoga practice first.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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No pose is too big or too small, all you need is the right yoga props and a good attitude. Pick a restorative yoga practice of your choice that will offer an opportunity to explore different props and different poses. Using flowing movements before coming into a sustain pose with props will help to warm up muscles, and offer the opportunity to settle down. Movement also provide the chance to shed restlessness and any agitation before settling into a place of surrender.

Props are to be use, so use them generously; blocks, pillows, bolsters, blankets, sandbags, eye pillows and belts. The more support that is felt, the deeper sense of relaxation and nurturance. Make sure when using the props that they feel “just right.”  A little adjustment here, or a little adjustment there, can make all the difference in the world. I mean that, so please explore the placements of the props. One inch can transform a supported pose; allowing you to  feel like you are in heaven. Here in lies your opportunity to tune inwards, and intuitively feel what is needed. For some, restorative poses may create a challenge for the mind to settle down and relax, so don’t be hard on yourself; just allow it to happen.  In time and with practice the feelings of comfort and healing will draw you into the present moment, where the real work is for peace and acceptance. The power of the props are not just to support the physical body through this time of healing but a time to find a quiet understanding. This is where questions are either answered or they lose their importance. 

Taking this valuable time for yourself to be supported with props is imperative. When in breast cancer recovery this maybe a time for emotional healing to be felt and absorbed. It will awaken an awareness inside, where we need not pretend; but realize we can become responsible for change. This awareness exists beyond words and props.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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Breast Cancer Yoga has released Standing Yoga Poses E-book as apart of our "Healthy & Hopeful Lifestyle" E-book Series. Free preview of Standing Yoga Poses
Standing Yoga Poses E-book Contains

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Necessary Lifestyle Choices for Optimum Health

An anti-cancer lifestyle will include a variety of exercise, organic foods, clean pure water and air. There are a few easy steps to keep the body safe and healthy. It is important to cultivate an awareness of what feels and taste right going into your body. It is equally important to stop and take notice of bad choices. Ask yourself “Is this good or bad for me? “Will it make me feel better or worse?”  We all want to feel alive and vital.

Exercise – Yoga
Practicing restorative yoga has shown through studies to encourage and improve sleep and to enhance overall quality of life. (Reuters Health) – About one third of breast cancer survivors experience fatigue that affects their quality of life. A new study found that doing yoga might help restore some lost vitality. There are some simple suggestions to start exploring a change in vitality.

• Find a restorative yoga class  
• Buy a therapeutic yoga DVD
• Watch Breast Cancer Yoga on YouTube

Cancer Prevention Foods – Vegetarian/Vegan Diet
It is suggested to eat a plant base diet of fruits and vegetables: make your diet rich in organic fruits and vegetables that are full of micronutrients and bioflavonoids which are duly noted to help prevent breast cancer or other cancers. Here are some simple choices to select from to start improving your health.

• Order a vegetarian/vegan starter kit
• Start by adding healthy food choices to diet

Water Therapy – Alkaline Water
Alkaline water (referred to as ionized water) can neutralize or decrease the acidity of the body’s pH caused by stress, modern diet, and air pollution. We suggest trying this water and feeling the possible positive effects.

• Find a water store and get alkaline water by the gallon (it usually stays charged with negative ions for up to 48 hours)
• Purchase if possible a home alkaline water system that filters pollutants as well as charging the water with negative ions and anti oxidants
• Benefit from the many ways to use alkaline water like necessary hydration for the body’s cells

Manage Stress – Learn to Breathe
Deep breathing is vital in that it encourages the release of body toxins, rebuild healthy tissue which consequently increases overall energy. This true oxygen exchange stimulates digestion, assimilation and elimination. A very important function of breathing fully and slowly is that the body’s natural relaxation response is prompted. This relaxation response results in decreased tension, anxiety and fatigue. A great place to start is with our single down-loadable breathing exercises or you could do the following.

• Purchase a therapeutic breathing CD
• Read books on how to breathe correctly
• Explore breathing exercise e-books

Laugh Often – Emotional Balancing
It has been shown that even when manipulated to smile people in truth feel happier and joyful. Laughter can stop depression right in its tracks and boosts our immunity. We suggest the following to bring on happiness.

• Have a daily joke sent to your e-mail
• Watch funny YouTube videos
• Listen to the comedy channel on the radio
• Download comedians from iTunes

By : Diana Ross, E-RYT 500
Founder & Survivor: Breast Cancer Yoga

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Supported and Safe Poses

Using yoga props can make all the difference in the world for a person to feel safe, supported and nurtured. Props create a perception that the Earth is rising up to provide support, and create a feeling of being safe. Using blocks, blankets and bolsters decreases muscular tension and anxiety about letting go or falling in a pose. Yoga props also provide the opportunity to surrender deeper into a pose, without the distraction of strain or pain. After surgeries or treatments it is common to feel tight, inflexible and weakened. It is here where yoga props can facilitate great physical and emotional change.  

Yoga Pose Without Discomfort

Yogis of the past used props, such as ropes, stones and wooden logs to help support a yoga pose. These props served great purpose when an aspiring student lacked yoga experience, had not stretched their muscles enough, or could hold a pose without discomfort for any significant time. Here to they offered great support for the body.

Relieve Pain With Yoga Props

A restorative yoga therapy such as Breast Cancer Yoga, which uses many yoga props, serve a valuable function of support before and after surgery, especially when there is ongoing stress or limited ROM (Range of Motion) in the arms, back and chest. Poses that are properly supported with props can help in breast cancer recovery by relieving associated pain and discomfort. By taking pressure off the joints and muscles of the body, a person may be able to relax more and focus better on the breath, and to then hold the pose longer. Being able to let go and surrender in a pose comfortably allows the mind and body to feel safe and nurtured. 

Most importantly, when props are used correctly, they allow the body to come into a natural and balanced state of alignment.  When the body is aligned, the mind feels balanced as well. Once the body and the mind unite, the breath too becomes aligned and brings a deeper, internal state of peace.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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There are certain influences on breathing that trigger unhealthy breathing, and pain is just one. The breath will register pain with sudden piercing inhalations and fierce exhalations, and the breath stays affected the entire time that the pain persists or until the pain crisis passes. Emotions also trigger enormous changes in breathing; just by witnessing a scary picture, fear will be triggered. Or the breath can become relaxed and take on a completely different point of reference if we see a beautiful sunrise or sunset.  Stress too has an affect on the breath.  The breath is hard wired into your nervous system and if you become tense, hurried or overwhelmed the stress may linger on well past the event.

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Breathing is Automatic
We take the breath for granted; that it is automatic and will always persist, uninterrupted day and night.  But precisely because breathing does not require our attention it can be hard to understand “why”.  
Yoga And Breathing
Yoga instructs us to learn to breathe with greater awareness.  When the breath is properly trained it becomes an effective therapeutic tool; always present, effective in prevention of emotional stressors and restorative. First the need to consciously learn to regulate and develop a rhythmical breath for a maximum outcome is required. All it takes is the merest voluntary effort and a conscious change in the way we breathe.
Unconscious Breath
Breathing normally without conscious awareness occurs outside our mind’s awareness. The breathe is governed by certain cells that measures blood gas levels, which create a crude rhythm of respiration that coordinates the activity of the respiratory muscles.  All of which makes breathing smoother and effective.  Just imagine all the inhalations and exhalations passing some 21,600 times in just one day; and that is with out any breaks. Pretty amazing.  We ask “Why not take the breath for granted?” This is why not.  It is a gift that keeps giving and most of the time we do not acknowledge it.
By: Diana Ross, E-RYT 500
Founder: Breast Cancer Yoga

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Anxiety Triggers

For many depression sufferers, anxiety can be quite formidable. Anticipation of having breast cancer, potentially having to do chemotherapy or radiation treatments can trigger great anxiety. This anxiety can then disrupt any normal physical or emotional functioning. Besides when anxiety is great enough it can bring on fatigue, sleeplessness, the jitters, irritability and painful headaches.  Not very good for recovery.
Remedy to Reduce Anxiety
Anxious people tend to take short, shallow breaths which create an erratic heartbeat, dizzyiness and even lightheadedness. Fear may play a hugh role in these physical changes. It is not unusual to treat these symptoms with medication. These medications run the possibility of becoming addictive. Instead of taking something that could become a problem, why not turn to your own breath as a possible solution to anxiety.  One simple remedy to reduce anxiety is to learn how to breathe slowly and deeply.  Slow inhales and exhales with your complete attention can be quite amazing.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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