Boost Energy With Twisting Yoga Poses

Purpose of Twists

Twists can boost energy when feeling tired or fatigued. When we twist, we literally squeeze tension and toxins out from the body. In twisting poses, our muscles have an opportunity to squeeze and relax, and once finished, the area that released will then experience a rush of blood and nutrients.

Standing Wide Angle Twist

  

Benefits

Stretches pectoralis muscle

Post surgical benefits of reducing fibrous adhesions and scar tissue 

Opens shoulder joint and improves flexibility

Increases circulation and blood flow in chest

Strong hip opener and deep twist in inner core.

Lengthen and  strengthen side body and increases vitality

Massages lower abdominal organs and glands

Expands ribs for deeper breathing

Contraindications

Lumbar or sacral injuries

Shoulder and rotator cuff injuries

Instructions____________________________________________________________Instructions

1. Begin in a  wide stance about 3 feet apart with feet parallel  (make sure the leg remains anchored).
2. EXHALE, and bring arms forward, placing hands directly underneath shoulders with head in its natural alignment )use a bolster or yoga blocks so there isn’t a collapse in the front of the body).
3. INHALE, extend right arm out and then overhead (follow arm with eyes).
4. EXHALE, lower arm and head back to center.
5. INHALE, and repeat left side(make sure your head doesn’t collapse).
6. EXHALE, return to neutral.
7. Let your legs and arms support the extension of the spine.
8. Continue for 5 or more twist, then sustain into the pose on left and right side t on left side.

Twisting Yoga Poses E-book 

Breast Cancer Yoga  released a “Healthy & Hopeful Lifestyle” E-book Series that contain specific restorative yoga poses that assist in breast cancer post - surgical recovery, fatigue and lymphedema management. Also included is a breathing exercise which is an essential tool for reduction of stress, anxiety and depression. Complementary Therapies are suggested to further enhance healing. 

Preview Twisting Yoga Poses E-book

Watch Twisting Yoga Poses E-book Trailer

By Diana Ross E-RYT 500

Breast Cancer Yoga "Twisting Yoga Poses" E-book Trailer

Breast Cancer Yoga: Diana Ross on Women Radio

Breast Cancer Yoga: Diana Ross on Women Radio

Diana Ross on Women Radio

Diana Ross, E-RYT 500

Diana Ross on Women Radio

Excited to have Diana Ross, a Teacher of Restorative Yoga from Breast Cancer Yoga with Tips on Conscious Breathing and Restorative Yoga for Healing tomorrow. If you have a question, just post it on our Feel and Look Fabulous Wall.

Restorative Yoga for Healing: Conscious Breathing | Women Radio

www.holistichealthtalkradioforwomen.com

Restorative yoga and conscious breathing for calming mind body spirit and faster healing. Tips on relaxed deep breathing to get rid of fear, anxiety and tension.

Breast Cancer Yoga's Happy & Healthy Holiday Greetings

Diana Ross and Dawn Bradford

 of

 Breast Cancer Yoga 

are wishing everyone a

 happy & healthy holiday!

Yoga Poses With Props For Breast Cancer

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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Reduce Stress and Induce Relaxation with Yoga Props

Yoga Pose With Props

For relaxation and stress reduction, a restorative practice is commonly recommended in which props are used in many innovative ways. The props allow the main components of the pose and the subtle adjustments of the body to  encourage relaxation and to assist in improving blood and lymph flow. Using props can open the chest, and expand the breath. This benefits oxygen exchange and rid the lungs of residual stale air volume. The deepened breath brought about by using the right props will physically bring increased lymphatic circulation and drainage. Moreover when props are used to support both the mind and the body they also offer mental and emotional benefits, which help decrease anxiety, fear, and depression. 

When emotional fears and anxieties are reduced, the Autonmic Nervous System which consist of the parasympathetic system “rest and digest” functions are made active, down-regulating the habitual responses of the sympathetic nervous system “fright or fear” which floods the body with stress hormones and creates emotional states of panic and fear.

By: Diana Ross E-RYT 500

Founder: Breast Cancer Yoga

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Triggers of Unhealthy Breathing

Influences

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. 

Conscious Change

Training the breath can help bring these various influences on breathing to conscious place for change. And it makes the breathing a stronger tool to resist the disruption of all these harmful influences: stress, pain, fear and becoming overwhelmed.  A trained breath can also help defuse these powerful and disruptive emotional reactions and keep them at bay. Through practice, the breath can become a powerful instrument in managing stress, restoring energy and calming the mind.

Manage Anxiety

Diaphragmatic breathing “belly breathing” will help manage anxiety when levels of stress are difficult to manage. Pain can be a signal for you, and an opportunity to transform the situational influences in a positive way. These influences need to be managed instead of being a crippling. It is here where developing a daily breathing practice can become the foundation of managing upsets.  I know that anxiety, stress, fear and any other type of tension will appear here and there. However, there is no reason not to have the tools to manage or decrease their effects and provide you with the ability of feeling in control. 

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

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Why Do We Take The Breath For Granted?

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. 

Breathing Is A Gift

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

Visit: Breast Cancer Yoga

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Breathing for Anxiety

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, dizziness 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 breathe 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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Why is Breathing so Important in Recovery?

Take A Deep Breath

We hear from time to time this familiar phrase ”take a deep breath” when we become stressed or over excited. Ever wonder why?  There are so many reasons as to why.  Taking a full, deep conscious breath has been known to settle us down when we are  nervous or upset.

Gain Control Of Emotional State

First step is to tune into your breath and become a conscious breather (as much as possible). The immediate result of tuning into your breath is the ability in obtaining control of your emotional state of mind. There is also greater (efficient) oxygen absorption and carbon dioxide elimination.  Now for the a positive potential results of facilitating recovery from surgery and beyond, is the ability to calm your nerves and invite relaxation. The immune system will benefit as well to proper breathing cycles. By conscious breathing we bring the mind/body state into balance and the nervous system runs with maximum efficiently.

Learn & Develop a Breathing Practice

Now how can we facilitate something that may be so challenging, especially when someone  has a  “monkey mind”, a restless mind that jumps all over.  If you can find a yoga teacher that specializes in breathing techniques or maybe a great breathing CD that introduces specific stress relieving breaths this would be most helpful. However, this could be the easy part, the real job would be the commitment to yourself to learn and develop a breathing practice. All I can tell you is that it is so worth it.  Studies support that proper breathing play a large role in recovery by balancing, energizing, and relaxing the mind/body connection.  Try it; it is for everyone.

By: Diana Ross, E-RYT 500

Founder: Breast Cancer Yoga

Visit: Breast Cancer Yoga

Follow Us: Breast Yoga

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