By Susan Reeves

“I will let my body flow like water over the gentle cushions.”  Sappho

Feeling stressed, over-worked, and fatigued? Restorative Yoga might be able to help.

Restorative Yoga is a practice that uses a variety of props to completely support the body in gentle, restful positions. It is a healing practice that gives students the opportunity to linger quietly in well-supported poses.  After effects?  You feel calm, peaceful and balanced!

I am a Relax and Renew Yoga Teacher, trained by Judith Lasater.  Much of the information from this post comes from my studies with her.

We live in a stressful world, and it can take a toll on the body and the mind.  According to Judith, we are stressed because of our thoughts about the future and as a result of our samskaras (ingrained patterns) from our past.   All of these thoughts that continually swirl around in our heads leave a residue.  Restorative Yoga helps to clear that away.

Judith points out that most people have a misguided notion about what relaxation really means.  We think we are resting when we sit down in front of the tv or when we are reading a book.  In reality, we are “avoiding” rest because, as Judith says, we are “addicted to distraction.”  Our hobbies and other leisure activities, while they are nourishing to our souls, are not the equivalent of rest.

This is where Restorative Yoga can help. It is a technique that actually manipulates the nervous system, inducing the “relaxation response”, a term coined by Herbert Benson, M.D. : "The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response."

There are scientific studies that prove that Restorative Yoga has positive effects on the nervous system for those going through cancer treatment.  It does take time.  It is recommended that a person spend several minutes in most restorative poses, because it takes a while for the body to relax.  Beyond that, the parasympathetic nervous system can begin to take over, quieting and soothing the mind and body, bringing about true rest.
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The photos in this post were taken in my home and were a part of my research project for my certification in Restorative Yoga with Judith Lasater.  They show an example of a restorative pose called Side-lying Savasana.  I really snuggled the participant in with this pose.  This was her first experience with Restorative Yoga, and I wanted it to be a good one.  She felt so pampered with the eye pillow in her palm and the cover over her eyes.  She loved this pose so much that one night she ended up sleeping there all night! 

At Yoga Bridge, restorative yoga plays a bit part in our teachings and can be a respite during times of great stress and anxiety.  Join one of our Yoga for Cancer Online Classes by contacting susiereeves@hotmail.com

By Amy Kelley

​We are visiting one of our dearest friends this weekend for a quick getaway. At her house on the lake in Florida, I am sitting on the back patio listening to the sounds of calling birds, frogs plopping in the water and enjoying the foggy, still morning. It’s the perfect time to remember why taking a few moments to reflect or pray or think about what you are grateful for is so fulfilling. Too often, we jump up out of bed and rush to start the day with that long list of to-do’s, worries about work, anxiety about our families or fretting about how we are just going to be able to put one foot in front of the other one more time.
It feels like such a privilege to have this moment of calm, to listen to the sounds of the creatures around me, to watch the ducks skid into the lake with a gentle whoosh.  It makes me wonder why I don’t get up a little bit earlier in my normal day-to-day routine to enjoy this hush of tranquility and temper the chaos of my mind. Our days are full of multi-tasking and hurrying about, thoughts jumbling and pushing our bodies to press on, more caffeine, more tasks to complete, more – always more.


When you have a moment to catch your breath, to watch a bird take flight or the sun rise, to listen to the gentle wind rustle the trees, you have a chance to marvel at nature, at how the world wakes up every day with fresh eyes and open arms, ready to embrace what’s to come with hope and gratitude. In these fraught and volatile times we are living in, it’s so easy to get caught up in the darkness and the futility.
So set that alarm for 15 minutes earlier. Before you get out of bed, while you are still lying down in the comfort of the covers, give your mind some time to wake up, remembering what or whom you are grateful for – good health, people that love you, a warm place to rest your head, maybe a furry nose to pet. Step out of bed, go to the window or go outside and watch the world wake up. Every new day is a chance for a fresh start.  You deserve a few moments for yourself, so start your day with this gift of time. Breathe in new possibilities, gather your strength and greet the day with an open heart.

By Jessica

DISCLAIMER: ALWAYS ASK YOUR DOCTOR WHAT EXERCISE IS SAFE FOR YOU

Earlier this week I was on a podcast called My First Ultra (check out our episode here, but also definitely listen to the inspiring stories of growth and determination on their other episodes!). I’ve never done an Ultra, but running marathons was a big part of my life before I got sick – running 12 of them (so far!). And since then, being physically active has played a role in my cancer experience – from getting through treatment, to recovering, and throughout my healing process - something for which I know I am very lucky.

I think the benefits of exercise on health are pretty widely understood, but maybe it’s worth saying anyway. There is an old quote attributed to Robert Bulter “If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation”.  I’ve never spoken to Dr. Butler, but his words make a lot of sense to me, and are consistent with things I’ve come to learn about the impact of exercise in the cancer setting (when it's possible). It is said to reduce fatigue and anxiety, boost one’s mood, and may even impact recurrence risk, among other things. But I wont just repeat the research. I thought I’d talk a little bit about my experience with exercise and how it intersected with the different aspects of having cancer.

• Cancer Treatment: I tried to maintain some level of exercise during my cancer treatment (largely during chemo and radiation, as I had some restrictions following surgery and during fertility treatments). I’d had a baby less than a year prior, so I didn’t exactly start off in peak physical shape. But I was advised that exercise might help with some side effects, and so I gave it a try. My activity involved lots of walking, and the occasional spin class – and it did seem to help. I remember feeling like it was almost laughable to get the advice that something that would logically make me more tired (exercise) was recommended to help “fight fatigue”, but I ended up glad to have that tip. There are also some side effect-related benefits that exercise is said to have, fighting things like neuropathy and lymphedema – which you should definitely discuss with your doctor if you think it might apply to you. 
  
  
• Cancer Recovery: But even despite maintaining some level of activity, when active treatment was “done”, I still felt like I had a lot of ground to gain back. And now I wasn’t just playing for managing side effects, I was striving for a level of physical strength (which translated to mental strength as well) that I could use to prove to myself that I wasn’t “weaker” than before I was diagnosed. This took many different forms and quite a lot of time. But setting goals, including ones that felt lofty, played its own parts in my recovery. One was the mind-body impact from the internal dialogue. This was the voice inside that said - "you're not sick, look at what you are doing! You are alive!" And the other, which was helped by the fact I chose goals that involved many miles or feet of elevation, was that I was both mentally and physically putting distance between me and my cancer. 
  
  
• Healing Process: Saying whether or not exercise has any impact on recurrence for me will be a lifelong observation (not that the impact of any one factor can be isolated), but I can say with confidence that it’s been one of the foundations of my healing. In the aftermath of all the immediate physical changes, a lot of my experience in survivorship has had to do with managing fears and stress for the long haul. Exercise has been such a refuge – as a mood-booster, anxiety-buster, and reflective, meditative time to myself. It has also helped me to make peace with my body. Having cancer has often led me to feel like my body betrayed me. Not by how it looks, but how it works. And I get frustrated, either that it doesn’t work as it used to, or how I believe it should at times. I’ll spare you the details, but exercise and physical activity are a helpful reminder of what I am able to do. And for that I am very grateful. 

​One of the key missions of Carebetter is to connect people with products and resources that can help make their cancer-impacted lives easier, and we see exercise as an important component. We have a pageon this site that is dedicated to various exercise equipment and subscriptions that we have found useful from managing side effects to generally staying in shape. And I also wanted to highlight a few organizations that are dedicated to bringing their expertise on physical activity to the cancer community. Moving Beyond Cancer Collaborative:A non-profit organization based in Austin, TX that offers accessible and affordable integrative oncology services focused on health and wellness, such as fitness classes and educational seminars. Classes are both in person and online. Yoga Bridge:A non-profit organization offering free yoga classes to people in cancer treatment. They also offer evidence-based coping strategies such as guided relaxation. Yoga Bridge's yoga teachers are specifically trained to teach yoga for cancer. Yoga4Cancer:Yoga class offerings specifically designed to address the physical and emotional impact of cancer. Classes are taught by teachers certified in oncology yoga and offered online 24/7 and in person. Also features the bookYoga For Cancer - a Guide to Managing Side Effects, Boosting Immunity, and Improving Recovery for Cancer Survivors, but Tari Prinster. And finally – it is worth asking your cancer center if they run a program like this (BfitBwell is the University of Colorado hospital’s fitness program for patients in (or recently in) active cancer treatment).
Happy trails, everyone.

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The group at Denton Regional raised $9,037.

The purpose of Yoga Bridge™ is to address the needs of people in any stage of cancer diagnosis/ recovery through the healing practice of yoga in a supportive and nurturing environment. Serving the areas of Dallas/Ft. Worth, Denton, Flower Mound, Lewisville, and Highland Village.