Yoga for Cancer Treatment

Donna Karan's Urban Zen Offers Integrative Therapy To Cancer Patients And Their Families Article found at: www.huffingtonpost.com. Written by Dr. Patricia Fitzgerald.

When one thinks of the medical oncology unit at a major hospital, the inhalation of uplifting aromas, a feeling of sanctuary, opportunities for centering and relaxation, and guidance through restorative yoga poses are usually not what first comes to mind.

It could be a reality if you were at the Beth Israel Medical Center in New York City, where integrative therapists are assisting doctors and nurses in providing comfort and care to cancer patients.

World-famous fashion designer Donna Karan, in conjunction with her Urban Zen Foundation, is developing this unique program which provides support to cancer patients and their families, as well as the hospital staff itself. Urban Zen trains the "integrative therapists," who facilitate the support in the form of yoga, meditation, and aromatherapy to comfort those in the inpatient oncology unit at Beth Israel. The integrative therapists also act as patient navigators, hand holding the patients and their families throughout the often rocky and scary road from diagnosis through treatment.

The program is the result of inspiration from Donna Karan, who lost her beloved husband Stephan Weiss, an artist and her business partner, to lung cancer in June 2001. Karan shares that while she is grateful for the wonderful doctors who treated her husband, something she noticed was a need to provide care and comfort for patients as well as treating the disease. This new program grew from the complementary modalities she added to Weiss's care from her knowledge of Eastern approaches.

To read the whole article click here.

Sara's note: This sounds like a great program. The idea that Eastern and Western therapy should be independent of eachother feels antiquated to me. Integrating therapies is holistic and sensible.

Yoga for Pregnancy

Restorative Yoga can Help you get Pregnant

I came across a blog post by Beth Kruger stating that Restorative Yoga can improve your chances of getting pregnant. It makes sense since doing Restorative Yoga reduces your stress levels, cortisol levels, and tension in the body. Here's what she says:

Recently, a yoga teacher friend of mine wanted some poses to help her student get pregnant. I instantly thought of Restorative Yoga. I am teaching a Restorative yoga workshop for already pregnant students in two weeks, but it is also great for those trying to get pregnant.

Most of us are too stressed. Stress causes the body to produce too much adrenaline which can shut off the body’s natural hormone balance. We know that stress can cause disease and discomfort in the body, but what if it is keeping us from reproducing?

Restorative Yoga, which involves lots of lying around propped up on pillows and bolsters, can reduce these stress levels in the body. The passive opening, and stretching of these poses can release deeply held tension, and lead to profound relaxation. This type of relaxation can be helpful when trying to lower the body’s levels of stress hormone, and raise the hormones that lead to better fertility, and regular cycles.

To see the full article click here.

Sara's note: I have not researched this in-depth but it does make sense to me. Restorative Yoga can help with any number of things: weight loss, stress reduction, improving immune function, finding ease in the body, releasing emotional tension, encouraging right brain function, etc. If you get a chance to try a class, you should treat yourself right and do it.

Restorative Class with Limited Props

How can I teach a Restorative Class if I don't have many props?

Sara's Note: I received this question on the Yoga Journal blog and thought I'd re-post my answer here.

I have done a Restorative class with almost no props. In addition to Yoga North, I teach at the YMCA and we only have mats, blocks and belts. The room is carpeted and I do have access to chairs which is very helpful.
To run the class I set up 2 rows of 5 mats (= 5 stations to accommodate 10 people) but you could easily do more rows.
1st station was Legs up the Wall pose (don't need props there).
For the 2nd station I used a rolled up mat for a heart center opener (in lieu of a foam strip).
3rd station was something forward like wide angle or bound angle or child's pose - I can't remember but for the 1st two choices if you have a chair for folks to rest their arms or foreheads on it can be restorative (see link here). If you don't have a chair you can use a block or a couple of blocks. In one teacher training I was doing, a student came up with the idea to use 2 blocks end to end to support her forehead in seated Wide Angle Fold. Child's with a block under the forehead can be nice - just can't stay as long as if you had all the pillows to support the body's weight.
4th station was reclining bound angle. I had my students lay all the way to the floor since we didn't have any bolsters or pillows, but offered them 2 blocks - one for under each bent leg - and a belt to keep the legs snug to the body.
5th station - I think I did supported little bridge (to see the picture, scroll down to the bottom of the page if you follow this link). All you need is a block - a belt is nice but optional. Or maybe I did a twist like the one I described in Sequencing a Restorative Class. That would have been a better choice since I like to include a twist in the class plan.
After everyone has done all the station I have everybody come into Savasana.
Question Part 2:
While they are in poses, do you just play music, or do you also verbally guide them through a relaxation? Just curious how that would go.
As far as music - yes I play music and I talk a little bit. I do not do any of the poses - except at the beginning when I demonstrate how to get into and out of the poses and what to do with the props.
Each time we enter into a pose I remind folks to reconnect with their breath, settle into their body, release tension, soften their brow, and give their mind the job of watching the breath.
When it is time to come out of the pose I say, "On the next inhale bring awareness back to the body, allow gentle movement in the fingers and toes, and start to think about how to gently exit the pose." or something like that. Once everyone is back to seated I direct them on to the next station.
I'm so glad you are interested in Restorative. I have found that most people totally love it once they have done a class. It is such a treat and also necessary for us all to reduce stress.
If you don't feel like you can do a whole class of Restorative you can always incorporate a couple of these postures at the end of class.
Hope this helps. Namaste ~ Sara

Sequencing Restorative Yoga Class

How should I sequence my Restorative Yoga class?

To create a balanced Restorative class I include a variety of postures: forward folds, twists, heart center openers, elevated legs, back body stretches, etc. One pose I include every time is Supported Reclining Bound Angle (Supta Baddha Konasana) because it is everyone's favorite, but I mix up the other poses depending on what I offered in past classes.

Once you get your class flow plan figured out you can decide what poses to string together. For example, you wouldn't want to have 3 poses in a row where you do a heart center opener or back bend sequence. Since your students will be laying for an extended time in one posture it is better for the next posture to focus on a different opener.

I offer 5 stations which I set up before class starts. Each person picks a place to start, I time the postures and after 8 minutes or so, I invite the students to come out of the pose and crawl on to the next station. Here's the pose sequence I offered yesterday:

• Wide Angle Forward Fold (legs are spread wide and then the torso is angled forward over the legs): students could choose to do this from seated or standing and could use a chair for support or zafu's, blankets and a wedge.
• Zed Fold Heart Center Opener (fold up a firm blanket into an accordion fold, making sure that it is long enough to support the torso from seat to head, sit on one end of the folded blanket and then lay down) : students can keep knees bent using a bolster if needed, a pillow might be needed for the head.
• Reclining Twist (one leg bent and one leg straight): lay on your back and draw one knee up to the torso, let the bent leg fold over the body so the legs and pelvis twist to one side, tuck a support pillow against your back and another one under your bent knee if it doesn't reach the ground in the twist (most folks need this knee support pillow).
• Reclining Bound Angle (create a supportive pillow pile / bolster behind you and something to support the legs (I usually have a block on either side) when the knees open): sit with your sacrum up against the bolster and then lay back on it, soles of the feet touch each other and knees fall open to the side, use a belt wrapped around the waist and the feet to keep the feet from sliding away from the body.
• Legs on a Chair (make sure the chair you have is not too high or too low to support your legs - the chair should support the whole lower leg - from backs of knees to feet): include a small lumbar support, sandbag to lay over the diaphragm and maybe a pillow for the head.
• Savasana (this pose is not in the 5 station rotation - everyone gets to do this pose at the same time at the end of class): after the first 5 poses are done let folks use any and all props available to make this final resting position as comfortable and as supported as possible. Stay as long as you want.

So you can see that although I did have a number of poses which required laying on the back, they all focused on a different part of the body and did not keep pressure on one particular area for too long. If you are not sure what poses to sequence just try them out in your own body and see what feels good. If you are doing this practice at home try to have lots of different props close by so each pose can be supported as much as possible for maximum comfort.

Legs up the Wall ~ Option 3

Enjoy a Dynamic Legs up the Wall Pose

If you would like to add a little more movement to Legs up the Wall pose you can practice the #4 Hip Stretch.

Coming into the pose:
We start off the same as Legs up the Wall. Sit down on the floor with one hip pressed right up against the wall. As you start to lay back, you must also swing your body around so your bottom is towards the wall. When you are turned tail to the wall, start to extend your legs up the wall.

Settling into the pose:
Once you are in Legs up the Wall pose you can add a dynamic stretch by crossing one ankle over the other knee and then drawing the legs down the wall towards the body.

Step by step it looks like this:
Keeping the pelvis steady (no rocking or shifting), cross the right ankle over the the left knee. Keep the right toes flexed (drawing back towards the R knee) to protect the right knee. If your tail is curling up or you can't cross your R ankle over your L knee without shifting or rocking, you are too close to the wall. Uncross your legs and push yourself back from the wall a little. Cross your ankle again and check your alignment. If you are already getting a hip stretch in the right hip stay here and breathe. If you would like to deepen the pose start to draw the left leg down the wall (keeping the R toes flexed). This will bring both legs closer to the torso and increase the hip stretch on the R side.

Let yourself soften here. Watch your breath. Let the belly rise and fall naturally with the breath. Try to maintain a neutral spine. I like to think about sending the tailbone towards the wall and the crown of the head away from the wall. If your low back is pressing firmly against the floor you may need to back off the the wall a little bit more or use a small bolster to keep the natural curve of the spine. Let the arms rest out to the sides, palms up. Stay here for as long as you are comfortable.

Switching sides:
Let the left leg slide back up the wall, uncross the right ankle (no rocking in the pelvis), extend both legs up the wall, then repeat on the 2nd side.

Getting out of the pose:
Take both legs back to Legs up the Wall pose. When you are ready to come out, bend your knees, roll to one side, take a few breaths, then gently push yourself back up to a seated position.

Legs up the Wall ~ Option 2

Enjoy Legs up the Wall with a small supported back bend / lumbar spine opener.

Legs up the wall pose with a bolster under the low back is a great pose to do if you want to stretch your hamstrings and get a supported back bend. You still don't need much in the way of props. All you need is a wall and a towel, blanket, or a rolled up mat to put under you (prepare your bolster before you lay down).

Getting into the pose:
We start off the same as Legs up the Wall. Sit down on the floor with one hip pressed right up against the wall. As you start to lay back, you must also swing your body around so your bottom is towards the wall. When you are turned tail to the wall, start to extend your legs up the wall.

Adding the back bend / lumbar support:
Bend your knees and put the soles of your feet on the wall. Push into the wall to lift your hips up off the floor. Slide your bolster (towel, mat, blanket, whatever) underneath you, placing it just above the sacrum. Let your weight settle back down so your low back is resting on the bolster and your hips and tailbone are settling into the space between the bolster and the wall.

Settling into the pose:
If you cannot straighten your legs or if your tail is still curling up, you are either too close to the wall or your bolster is too close to the wall. Try adjusting your bolster by bringing it closer to your bottom ribs. Re-settle your hips and see if you can straighten your legs.

If you still can't straighten your legs it's time to push yourself back from the wall a little. Bend your knees and put the soles of your feet on the wall. Push your body away from the wall. Lift your hips and re-adjust your bolster so your lumbar spine can settle around it. Now your legs won't be straight up, they will be at an angle to the wall, but that's ok. Let yourself soften here. Watch your breath. Let the belly rise and fall naturally with the breath. Try to let your leg bones settle down into the hip sockets. Allow an opening in the lumbar spine.

If you have any discomfort in the low back, hips, or pelvis you may need to use a smaller bolster, adjust your distance to the wall, or come off the bolster entirely. Listen to your body and experiement. When you are comfortable, let the arms rest out to the sides, palms up and stay here for as long as you are enjoying the pose.

Getting out of the pose:
Bend your knees, press your soles into the wall to lift your hips up, slide the bolster out from under you, then settle yourself back down to the floor. When you are ready, brings the knees towards the body, roll to one side, take a few breaths, then gently push yourself back up to a seated position.

Legs up the Wall Pose ~ Viparita Karani

Enjoy Legs up the Wall Pose

Legs up the wall pose is a great pose to do if you don't have any props. All you need is a wall. It can be a little tricky to come in to but once you get the hang of it you'll be hanging around upside down all the time.

Getting into the pose:
Here's the easy part - Sit down on the floor with one hip pressed right up against the wall.
Here's the tricky part - As you start to lay back, you must also swing your body around so your bottom is towards the wall. When you are turned tail to the wall, start to extend your legs up the wall.

Settling into the pose:
If you cannot straighten your legs or if your tail is curling up, you are too close to the wall. Push yourself back a little. Now your legs won't be straight up, they will be more at a slant, but that's ok. Let yourself soften here. Watch your breath. Let the belly rise and fall naturally with the breath. Try to maintain a neutral spine. If you notice your low back pressing firmly against the floor you may need to back off the the wall a little bit more or use a small bolster to keep the natural curve of the spine. Let the arms rest out to the sides, palms up. Stay here for as long as you are comfortable.

Getting out of the pose:
Bend your knees, roll to one side, take a few breaths, then gently push yourself back up to a seated position.