Breast Cancer Yoga

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Sphinx Push Up
A modified Sphinx Push Up benefits women recovering from breast cancer because this pose builds upper body strength and develops triceps muscles. This pose isn't easy if you are weak. A prop can be placed under elbows to help with the lift. Equal pressure needs to be applied when lifting. This exercise also work the triceps, the muscles at the backs of the arms, which is an area a lot of women struggle with.

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.

• 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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Breast Cancer Yoga is 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. 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 important not to over due at first but to gradually implement a daily yoga practice. 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.

Remember as you begin to practice yoga poses with awareness, you not only begin to feel better but you will also be able to feel; that is, you become sensitive to everything and everyone around you. As inner awareness expands and deepens both within and outside the body, we consciously begin to overcome obstacles of fear, pain, anxiety. You can practice yoga in such a way that the practice becomes a much “larger yoga.” Our true nature is revealed through this new sensitivity and awareness. We intuitively begin to discover how to overcome certain obstacles on this journey with breast cancer.

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

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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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