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Introduction
My Story
“Faith and a positive attitude can go a long way toward making a cancer experience bearable. Each and every day is precious to us…a gift from heaven.” Christine Clifford, Cancer Has Its Privileges
Over the next weeks and months, I eased back into yoga âsanas (postures), immediately focusing on my lower body, as recommended by my teacher, Susan. After doctor approval, I began to work on my upper body—physical therapists found my range of motion to be exceptional—all from slow, methodical, non-harming, yoga stretches and restorative poses.
Please note: I am not a health care professional. The program presented here represents my own experience and research on the subject. It is important that you keep the lines of communication open with your health care professional.
What is Svâdhyâya Yoga™?
Susan Hamadock, Founder and Director of the Silver Lotus Yoga Institute, developed a style of yoga called Svâdhyâya Yoga that incorporated her years of yoga study as well as the lessons that she learned from her psychotherapy practice.
In Susan’s words:
“Svâdhyâya Yoga is based on the belief that the study and practice of yoga is a profound human response to our innermost, non-religious longing for deep connection with Higher Consciousness. Svâdhyâya Yoga evolved out of a deep concern for the social, interpersonal, intra-psychic, and stress-related health problems facing contemporary society. Elements of contemporary body/mind psychology, as well as the chakra system, developed in Tantrism are integrated into this style to fully address the diverse needs of people living in our complex, modern world…
“…Resonance is the ultimate goal of this practice. Resonance is defined as the phenomenon occurring during the practice of âsana or meditation when the inner attention (pratyâhâra and dhâranâ), the breath (prâna-maya-kosha), and the intuitive body (vijnâna-maya-kosha) align and create the unfolding of the bliss body (ânanda- maya-kosha), which then facilitates the powerful opening to Higher Consciousness, Our True Nature. It is through resonance and connectedness with the Higher Consciousness that each of us discovers our own True Nature (atman).”
(Note: svâdhyâya is one of the niyamas, or self-disciplines, in Patanjali’s Yoga Sutra, where it has the meaning as given above.)
Svâdhyâya Yoga includes all of the hatha-yoga postures, but it encourages practitioners to modify postures to fit the needs of their own bodies and to practice witness consciousness. With its emphasis on self-study and opening to Higher Consciousness, Svâdhyâya Yoga, is a vital tool in dealing with many conditions and diseases, as well as furthering one’s life journey. I developed the Yoga After Breast Cancer Program using Svâdhyâya Yoga’s ability to ease the body, mind, and spirit for those who, like me, have gone through the anxiety and heartbreak of this devastating illness.
Why is yoga so important in breast cancer and recovery?
“Yoga can help you take care of yourself!” Margaret D. Pierce and Martin G. Pierce, Yoga for Your Life
Yoga was an essential part of my treatment after breast cancer, and it can be yours too—to feel better; restore your range of motion; and renew your mind, body, and spirit. In addition, Svâdhyâya Yoga stresses the yoga principle of non-harming—you don’t need to “go with the pain” in yoga—in fact, that is discouraged. Gentle yoga, in all of its forms (âsana, prânâyâma, meditation, study of sacred texts, etc.) can be your complete non-medical program of healing. Remember, though, that yoga is not a replacement for medical care. It can, however, enhance and complement convention medical treatments.
When you enter into yoga study, you have decided on a profound commitment to self-transformation—the journey to your Ultimate Self. You will be replacing old and ineffective practices and behaviors with new ones. You will learn patience in your practice, patience for yourself that will continue for your lifetime. According to Georg Feuerstein, Ph.D., founder-director, Yoga Research and Education Center, “in yoga no effort is wasted”—so your commitment is not to perfection in any aspect but rather learning that you are unlimited and free.
BENEFITS OF YOGA
· Breath—The use of the breath is one of the most important features of yoga practice.
· Enhanced concentration/meditation
· Increased flexibility
· Lessening of anxiety and depression
· Present-moment living
· Restoring range of motion, stretching scars
· Ongoing practice for mind/body/spirit
Yoga After Breast Cancer Program
First, make sure that your doctor knows what you are doing. He/She may limit your activity after surgery and during and after other therapy. Follow your doctor’s advice! Show your doctor this program if you decide to follow it.
Second, the extent of your participation in the Yoga After Breast Cancer Program depends upon how you feel—the quality and level of your energy, the extent of your surgery and/or other treatments, your prior level of fitness and health, and your attitude toward getting on with your life journey.
Third, you must undertake this Program under the guidance of an experienced yoga instructor who understands the full spectrum of hatha-yoga, the Classical 8-limbed path of Patanjali’s Yoga-Sutra, and the physiology of the human body. (If a teacher is registered with the Yoga Alliance you can be assured he/she has the requisite knowledge and experience, although many other teachers are similarly qualified.) In class, your teacher will be able to guide you so that you can proceed to heal your body, mind, and spirit. Your teacher can also provide you with advice on your home practice. Because I believe that the guidance of a teacher is essential in yoga, I have listed the practice below, but I have not provided detailed directions on how to do the postures or other aspects of the Program.
Fourth, all âsanas are done with the breath.
It is most important to be patient with yourself and to move slowly, especially during the first months after your treatments. This program is for you—observe your self and do only what directly benefits you!
(Please note—this Program was developed specifically for the time following a breast cancer diagnosis, during, and after breast cancer treatment. You will also benefit from any or all of the aspects of this Program before treatment or at any time.)
The Program
Phase 1
Immediately following surgery—on the very day of surgery—and during your follow-up treatment, you can begin your yoga practice with visualization, meditation, prânâyâma (yogic breathing focusing on the abdominal breath), and relaxation. Your yoga practice may be only 10-15 minutes at this point, or you may want to ask your yoga teacher to stop by your home or the hospital to get you started on Phase 1.
In Phase 1:
· Svâdhyâya Yoga centering meditation—turning your attention inward, using the koshas—can be done lying down or sitting with an erect spine.
· Tâdâsana—mountain pose. For focus, lengthen and strengthen your spine, grounding in touch with the earth.
· Abdominal breathing—This will become your normal breath for the rest of your life.
· Savâsana —total relaxation in a safe, loving environment. (All practices end with savâsana.)
“Taking time out each day to relax and renew is essential to living well.” Judith Lasater, PH.D., P.T., Relax and Renew
Phase 2
For the first 2 weeks after your doctor gives you the “ok”, your yoga practice will focus on âsanas for the lower body—getting your legs strong, your hips mobile, increasing the energy to your spine. You will learn several additional kinds of yoga breathing called prânâyâma. This will give you a basis for relaxation, stress reduction, and a way to breathe to minimize pain and anxiety. You will also further your meditation practice, which is designed to get you in touch with your True Self—enlightenment in all of its beautiful aspects: your physical, mental, emotional, and spiritual self, and your own wisdom. The last important part of Phase 2 is the use of laughter and humor.
Add what you’ve learned in Phase 1 to Phase 2:
· Sitting Svâdhyâya Yoga meditation—on floor or chair
· Lying, dynamic twist at waist, back and forth with the breath—bringing increased mobility and circulation to your spine
· Toes back and forth
· Lying--leg raises—beginning to strengthen your abdominal muscles
· Sitting easy pose, vajrâsana; eye conditioner, neck conditioner, foot circles
· Legs up wall—gives you another viewpoint! And a wonderful way to relax
· Child pose, supported child—for relaxation and to ‘let go’
· Sitting Kundalini circles at waist—provides spinal relaxation and ease of movement at the waist
· Arms up the wall—finger walking (as recommended by the American Cancer Society)
· 3-part breath—Bathes your lungs in energy (prâna), provides a meditation method
· Alternate nostril breath—to calm the mind
Phase 3:
Gentle yoga for the next 3 months—add the practices below to the ones you’ve learned in Phases 1 & 2:
· Learn about the yoga practices of non-harming, living in the present moment, discipline, letting go, release of fear, staying behind your edge, non-judging of yourself and others, giving up attachment to your illness, establishing a connection with the universe. Your teacher can help you. Read one of the translations of the Yoga-Sutra of Patanjali.
· Additional conditioners: lying down lengthen and release each side of the body from the fingertips extended overhead to the heels using the inhalation to lengthen and the exhalation to release, 2-legged twist followed by arm circles, flow and hold low bridge.
· Sitting: jânusirsâsana, twist in simple sitting pose, arms up in prayer pose and down in front of chest, arms forward and back, hands clasped behind head moving forward and back, alternate arms diagonally across chest, Kundalini hands on shoulders twist— all to stretch your arms and breast area. These will provide gentle arm exercises to help lymph flow, reduce lymphadema, facilitate scar healing, and increase range of motion.
· Standing: steeple tilts (easy does it), virabhadrâsana 2, tree pose, arms to sides palms up and down—to stretch your arms and breast area.
· Hands and knees: cat/cow, down dog (or at wall)—for arm strength.
· Kapâla-bhâti breathing—this method of prânâyâma will give you energy and allow you to build heat in your body.
· Supported fish—to open your chest.
· Lion—for fun and a laugh!
· Take a walk in nature.
Phase 4:
For the next 3-6 months—add the practices below to the ones you’ve learned in Phases 1-3:
· Additional conditioners--sit ups, full bridge.
· Back bends—cobra, locust—to strengthen your back and provide an energy boost.
· ˝ Camel
· Sun salutation—to get you going!
· Dolphin—for arm strength.
· Eagle/cow face/yoga mudrâ—for your breasts and shoulders and upper body lymph system.
Phase 5:
The rest of your life! Continue your yoga practice. Branch out. Enjoy life. Laugh. Play. Swing. Dance. Kiss your friends, family, and pets. Hug. LIVE!!!
Thank you to all of the Silver Lotus yogins; my teacher, Susan; my mentor, Gloria; my partners in the yoga center; my loved ones; and my editors, Robyn and Marianne
Recommended Resources for Further Information
Books:
Dr. Susan Love’s Breast Book, Susan M. Love, M.D., with Karen Lindsey
Living Your Yoga, Judith Lasater, Ph.D., P.T.
Relax and Renew, Judith Lasater, Ph.D., P.T.
Yoga for Wellness, Gary Kraftsow
Bhagavad Gita, several translations available
Yoga for Dummies, Georg Feuerstein, Ph.D. and Larry Payne, Ph.D.
Video Tapes:
Gentle Yoga for Breast Cancer Survivors, Esther Myers
Yoga and the Gentle Art of Healing-A Journey of Recovery After Breast Cancer, Susan Rosen
Priscilla’s One Stretch At A Time: Recovering from Breast Surgery
Web Sites:
Yoga Research and Education Center:
Suburban Hospital Breast Site:
http://www.suburbanhospital.org/breastcenter/default.html
The Cancer Club:
http://www.cancerclub.com/ch01000.htm
The Breast Cancer Fund:
http://www.breastcancerfund.org/
Biodata of the authors:
Cyndee Trower, RYT, RMT-IARP
Cyndee is a Registered, Certified yoga teacher, a Reiki Master/Teacher, Feng Shui, and Aromatherapy practitioner. After many years of interest in yoga and yoga practice, she became a yoga teacher in 2000. Cyndee is enrolled in the Yoga Research and Education Center’s distance-learning course based on Georg Feuerstein’s Yoga Tradition. She is very interested in the bond between humans and the rest of Nature, and she has a Reiki practice for companion animals. Cyndee is the webmistress for the Silver Lotus Yoga Institute’s web site, she assists in the administration of the Institute, and she is one of the partners operating the Silver Lotus Yoga Center in Bethany Beach, DE.
Susan Hamadock, LCSW-C, RYT
Susan is the founder-director of the Silver Lotus Yoga Institute, which is registered, by the Yoga Alliance, as a yoga Teacher Training School. Her educational credentials include a B.S. in Dance, an M.A. in Human Sexuality, and a Master of Social Work. She is an LCSW-C; a registered, certified yoga teacher; a certified yoga therapist; and a Reiki Master/Teacher. She has practiced and lived yoga for more than twenty-five years incorporating studies in Vinyasa, Iyengar, Ashtanga, and Kripalu styles. She has extensive knowledge of anatomy, physiology, kinesiology, and labanotation. She is a former professional ballet dancer and teacher of professional and college level classical ballet and modern dance. She combines these skills in teaching yoga and training yoga teachers.
You can reach Cyndee at ctrower@mchsi.com. You can learn about Svâdhyâya Yoga and contact Susan at www.SilverLotusYoga.org