When, Where and What Do I Need To Begin a Yoga Practice For Breast Cancer Recovery?

by Diana Ross, E-RYT 500
When is the right time? Where do I start? What do I need to know to begin a yoga
practice? I have never done yoga before so will I be flexible enough? These are all
normal questions to ask.

One day at a time is how or when you want to start your yoga practice. Make it simple
and easy as possible so a positive tone for each day is encouraged and then re-enforced.
Set yourself up for success. Start at home at first and then when ready, or desire to, go to
a group class where the instructor is knowledgable in recovery. As far as being flexible
enough; you come to yoga to gain flexibility, it is not a requirement. I have included the
following steps to start an easy gentle and restorative yoga practice.

Let’s begin:
1.  You need clearance from your health care provider.
2.  Set a specific time each day (preferably mornings) Begin with consistency.
3.  Brush and floss your teeth, empty your bladder, and begin on an empty stomach.
4.  Find a quiet and well ventilated space. This can be your sacred space for healing.
5.  Dress comfortably; no belts or tight jeans.
6.  Play music that is soothing or maintain silence.
7.  Adjust the lighting to be soft or enjoy the natural sunlight.
8.  Create a room decor as uplifting and comforting as possible.
9.  If possible have a mat, blocks and other props for support.
10. Start small, maybe 5 or 10 minutes at first and gradually add onto your time.

The benefits of a  yoga practice is a healing process and it will help in relaxing your
body tensions while giving time for the mind to consciously rest. This often induces
deep relaxation. The deeper the tensions of mind and body the greater overall effect on
the healing. Please use yoga props or house items, like pillows and blankets. This will
help in comfort and allow for this relaxation to occur. Remember too, that good
thoughts produce good reactions. Be open to experience yoga and the positive flow of
life energy that comes through the practice.
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3 Elements for in A Healthy Restorative Yoga Practice for Breast Health and Breast Cancer Recovery

By Diana Ross, E-RYT 500, KaliRay TriYoga Teacher
There are 3 basic elements that are needed in a restorative yoga practice in order to receive the therapeutic benefits for breast health and breast cancer recovery.  A healthy restorative yoga practice includes:

• Gentle repetitive movements
• Specific breathing exercises 
• Use of props

This combination of flowing movements, proper breathing and yoga props facilitates the healing of body, mind and spirit.  When these three elements come together physical muscle tension is released, emotional feelings of fear,  stress, anxiety and depression decrease and healing begins.

Flowing movements, called asana, along with proper breathing and supporting yoga props produce physical benefits while in recovery from breast cancer surgery or cancer treatments. The continuous flowing gentle arm movements have a positive affect on the lymphatic system and encourage the lymph fluid to be pumped throughout the body’s channels, rather than accumulating or backing up. This is great for promoting healthy breast tissue.  Flowing movements develop a supple spine and a strong nervous system so when the nervous system is in balance, the parasympathetic and sympathetic system work together creating great calm.  Restorative poses encourage digestion, assimilation and elimination.  The body’s immune system is stimulated to maintain good health.
  
The breath - An internal calm is created by consciously tuning in to the breath. The immediate result of tuning into your breath is the ability to obtain control of your emotional state of mind. The positive potential which comes from controlling your breathing results in facilitating recovery from surgery and beyond. This healing ability of breathing consciously works by calming nerves and inviting relaxation. The immune system also benefits from proper breathing cycles. By conscious breathing we bring the mind/body/spirit state into balance and the nervous system runs with maximum efficiency.

Yoga props aid in several therapeutic functions. They offer support to the entire body and various body regions that are in need of rest and release. Often, the poses most beneficial for a particular condition may not be attainable due to physical limitations. These poses 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. 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. 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 enables a person to remain longer in the pose far more comfortably than without their support.

Ultimately this system of restorative yoga encourages and supports recovery back to a balanced state of mind and body.  This is when one can learn to lessen muscle and emotional tension, and replace it with self-love, health, vitality and hope.  Breast Cancer Yoga is this kind of gentle flowing yoga which encourages good health while in recovery and beyond.  It is restorative; there are no weight bearing poses that cause pain, no headstands or challenging poses. Come and visit our YouTube Channel and try our various flowing yoga videos.

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