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Huffington post Article - Yoga: how we serve cancer patients and survivors

5/18/2023

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Huffington Post Article
Link to original article here
Yoga: How We Serve Cancer Patients and Survivors

Posted: 08/27/2013 8:34 pm EDT Updated: 10/27/2013 5:12 am EDT This is an interview with Susan Reeves, who co-founded with Pamela Ryan Yoga Bridge, a non-profit in North Dallas, Texas, that offers free yoga to cancer patients and survivors. Susan teaches Prana Flow Vinyasa, Restorative Yoga, and meditation. In 2012, she completed Oncology Training for Yoga Teachers at the University of Texas MD Anderson Cancer Center.
Rob: What originally motivated you to do this work, and what continues to motivate you? My friend, Gayla. We taught Spanish together for many years and were even pregnant at the same time. When she received her cancer diagnosis, I had the urge to "fix" everything for her. It seemed so unfair that a mother of three should have to go through all of those surgeries and treatments. She was my first yoga-for-cancer student. I noticed that practicing helped her enter a peaceful place -- away from the hospital rooms, the infusions, all of the uncertainty. It seemed to give her a sense of control during a time of confusion.
Coming from a family of M.D.s, I acknowledge and am thankful for all of the work and research being done in the medical community. I am also grateful that there are alternative methods, like yoga, that can bring much-needed compassion to a difficult diagnosis. This is what motivates me now. I know that I am not "fixing" anything, but I can give what I have, and I've seen from experience the peace it can bring.
How, if at all, has that motivation changed over time?
When Yoga Bridge started a year and a half ago, we had no idea what to expect. We just knew we wanted to help people, and we hoped they would show up. Little did I know that the students who came to our first official class would have such a healing impact on me. Cancer patients and survivors are different. They are changed people. They've had their world turned upside down in a way that awakens their understanding of what is truly important in life. In this class there is no competition, no judgment, only humility and openness. I learn from them ways to value my own life, and continue to be motivated by them every week.
Is there a standout moment from your work with Yoga Bridge, or with cancer patients? There is one that stands out. Oddly enough, it keeps repeating itself. Students who first come to our class usually don't know why they are there; they are just told that yoga will be good for them. Many times after just one class, a student will return and tell us a story of how yoga immediately came to her rescue. Terrified of an upcoming doctor appointment/first MRI/medical procedure, the student remembers the breathing practice that we did in class the week before, and puts it to use. To her surprise, it actually calms her nerves and gives her the inner strength to endure a difficult moment. Yoga works in simple, yet profound, ways.
What did you know about the population you are working with before you began teaching? What were some of the assumptions you had about this population, and how have those assumptions changed?
I was fortunate to have two of the most giving women and friends as my first students. I felt free to ask them anything, and I learned from what they told me. One assumption I had was that cancer patients need to be treated with caution because they are sick. I have learned that, while there are adjustments that might need to be made with some of the poses, cancer patients and survivors are some of the strongest people I have ever met.
I also expected the atmosphere in the room to have a heaviness, a sadness to it -- also not true. Each time I teach a yoga-for-cancer class, I feel more uplifted than ever by the overwhelmingly positive energy that exists in that room. Our group can't explain it, but we all agree that it's there.
What has been the greatest challenge in your teaching experience, and what tools have you developed for addressing that challenge?
A great challenge has been introducing yoga into the medical community that is so accustomed to scientific means and results. Some still do not realize that yoga can be a powerful tool in addressing the whole body during and after cancer treatment. The clinical research of Dr. Lorenzo Cohen and Dr. Alejandro Chaoul at MD Anderson has helped to bridge the gap between the medical and yoga communities. Their studies (and others being conducted at major research hospitals) give evidence-based results on the benefits of yoga for those with cancer. Here is a link to one of their published studies: http://www.ncbi.nlm.nih.gov/pubmed/15139072
What advice would you give to anyone who is going to teach in hospitals, and with cancer patients?
Get to know people -- the nurses, technicians, doctors, oncology staff, patients, and survivors. These are your teachers. You are entering a realm that functions differently than a typical yoga studio or gym. You have to enter on their turf. They may not understand or be receptive to some of the yoga practices that are natural to you -- meditation, chanting, the chakra system, yogic philosophy. Tread lightly with these until you know your students better. In the medical system, we have to respect that people may not know very much about yoga at all. What they do know, and respond well to, is proof that yoga can be effective in helping people during diagnosis and afterwards through survivorship. With the advent of recent clinical trials, this proof is a reality.
Get proper training. Yoga teachers have so much to offer, but there are several specifics at play here, so teachers need to be aware. They need to have knowledge of cancer treatments, possible side effects, emotional impact of a diagnosis and how to offer variations to a standard yoga practice to accommodate various needs.
What are some of your ideas about or hopes for the future of "service yoga" in America in the next decade?
Yoga is service, and the beautiful thing about it is its universality. Yoga can serve all people of all needs. A large percentage of the population in the U.S. is entering their senior years. With that come physical challenges, illnesses, and an increased risk of developing cancer. There is a need for yoga within this community in particular. At present, it is barely being met. I believe this is changing, thanks to grants from foundations, growing support from the medical community, and donations from individuals who have seen what yoga can do. I hope that yoga will become a standard part of treatment and survivorship, and that the services we provide can extend to caregivers as well.
How has this work changed your definition of service? Your definition of yoga? Your practice?
I used to view service as a means to help people. Now I see it as a means to empower them. Yoga gives people tools that they can use right away to calm the mind, to build resilience in the face of challenges, and to maintain a sense of equanimity with whatever may come their way.
Yoga has the power to give to us exactly what we need at the right time. In the beginning, yoga was the friend that calmed my anxieties of being a new mom. Then yoga was the work-out buddy that inspired me to show up on the mat. Now, my friendship with yoga goes much deeper. It has become an ally in my life that allows me to be of service to others. I watch yoga as it empowers my students and realize that it empowers me as well.

I have to give credit to the individuals who give of themselves -- the nurses, the oncology staff, our own students. These people are in the trenches, and we consistently see them dig into their own pockets and give more to the cause. They know what it's like to live with a cancer diagnosis and they want to help others by paying it forward.
Editor: Alice Trembour
Stay connected with Give Back Yoga Foundation as we share the gift of yoga, one person at a time. Follow us on Facebook, Twitter and Google+, and subscribe to our monthly newsletter.
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Yoga Bridge FEatured as one of the top yoga nonprofits

5/12/2023

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Read full article here.

​In January of 2012, Yoga Bridge introduced a unique model of yoga asanas and guided relaxation as a means of supporting those in the healing process of a cancer diagnosis. Yoga classes for cancer patients, survivors, and caregivers are small and allow each student to receive attention. These classes are taught by registered yoga teachers, trained specifically by Yoga Bridge to teach yoga for cancer.
The class schedule includes Restorative yoga, yoga for strength and flexibility, Chair yoga, Gentle Flow yoga, and meditation. Practicing yoga can help alleviate levels of fatigue, depression, and anxiety. The practice can also help provide better sleep and muscle strength.
The classes by Yoga Bridge are free to anyone currently in treatment. Cancer survivors and a guest can also enjoy classes for a small fee.

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A nurse and cancer survivor talks about her cancer experience and yoga

4/26/2023

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Susan Reeves, co-founder and teacher at Yoga Bridge - Yoga for Cancer in Denton, Texas interviewed one of her students, Judie Craven, RN, about her personal experience with yoga as a cancer survivor. 
 
​Susan: Tell us a bit about yourself, Judie.

 Judie:  I'm a nurse and a breast cancer survivor.  I've worked in the medical field for over 23 years in all clinical aspects of nursing:  oncology nurse, physician's nurse, medical nurse, radiation nurse, and now as a practice administrator.  I also work to promote awareness and raise funds for breast cancer research and patient support with other organizations in my community. I was diagnosed in the fall of 2009 with early stage breast cancer, which was found on a routine mammogram.  I recall sitting in my car in the parking lot of my doctor’s office when I got the call that my biopsy was positive. Here I was, 3 months after the traumatic end my 30-year marriage, alone and hearing that I had breast cancer. It was surreal. I thought, “God, why me?”  Then I realized that I thought I knew what it was like to hear those words (by that time I had treated thousands of cancer patients at my facility), but my understanding pre-diagnosis wasn’t even close to this new reality. 
Susan: Why did you start practicing yoga and how have you found it personally helpful?
Judie:  I started with the Yoga Bridge group in 2012.  I decided to attend the class because I thought to myself, "These nice ladies are donating their time. I am a cancer survivor so I should go to set a good example for my patients and staff."  Little did I realize how this program would enrich my life!  I was immediately embraced by a group of compassionate, understanding friends who knew exactly how I felt and we quickly became a source of support for each other, forming sincere and supportive friendships. Even surrounded by your own family and friends, cancer is a lonely disease that can leave you feeling that you have failed and/or that your body has failed you.  To be among your peers is comforting beyond description.
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 Susan: Do you have a favorite yoga pose?
 Judie: Downward-Facing Dog.  My job can be pretty stressful! Down Dog helps to release tension better than any other pose for me.  It stretches my whole body and makes me feel strong—like I can accomplish anything.
  Susan:  That pose is a great choice for someone who has returned to full health after a diagnosis. So, have there been any challenges in your yoga practice because of your cancer diagnosis or treatment?
Judie: One issue I had was scar tissue at my surgery site. I had some limitations with movement there. The teachers at Yoga Bridge taught me specific movements and stretches that have helped improve my range of motion. I previously tried yoga classes at my gym, but Yoga Bridge offers smaller classes and assistant teachers who are knowledgeable enough to help students customize postures to their specific needs. That way, everyone has a successful practice.
Susan:  In general, why do you think yoga is such a good fit for someone with cancer?
 Judie: One of the most important things a cancer patient can do is learn to manage their energy levels.  For many, the diagnosis and treatments can cause extreme levels of fatigue.  In general, exercise can greatly help to manage that.  What sets yoga apart is that you can go at your own pace and choose from a seemingly never ending list of exercises for the mind and body.  You can adapt in almost any class according to your own level of energy once you’re taught how to modify.  Yoga is a good overall fitness plan for both those who need something gentle and also for those who are ready to rebuild strength and balance.
I've noticed how yoga helps with my own stress levels. It makes me feel grounded and centered, and I sleep better. It works for many of my patients, too.  Linda has been in and out of treatment for metastatic breast cancer for almost 9 years.  She loves Yoga Bridge classes.  She says yoga gives her “me” time to meditate and relax through rhythmic breathing, stretching, smooth flowing poses and savasana that let her body rest and be in a calm state for 75 minutes. Away from the family, appointments, errands, the endless to-do list, intrusive stressful and often depressive thoughts, she finally can be one with the space she is in. It can be a very spiritual experience.
The breathing exercises taught in class are tools students use to calm or energize themselves inside and outside of class.  Especially simple techniques like even count breath or mental alternate nostril breath. It’s usually the first thing new students latch onto.  They come to class and tell how they were able to make it through scans, lab visits and infusions with remarkably greater ease. These are easy exercises to remember and can be done anywhere at any time. Combining breath with wonderful guided imagery meditations are included in most classes and for a special treat, Susan takes us through yoga nidra meditations at the turn of each season.  Over the last 3 years I have been able to observe my progress by recognizing I am better able to quiet my normally very busy mind. Amazing.
I also love nadi shodhana at the beginning of hatha class.  At first I was a little anxious when retaining my breath, but my stamina increased, as did my overall energy level.  It’s so invigorating!
I personally enjoy both hatha and restorative classes; however, restorative yoga is particularly appropriate for patients as they go through chemo and radiation.  It's so gentle and accessible.  It allows a person to be still and quiet the anxious mind while stretching and supporting the tender in-treatment body.  


Susan:  As a yoga teacher, I've noticed that, at first, many of our students are afraid to practice yoga—they don't think they are flexible enough, physically strong enough...many reasons.  What would you tell someone with a recent cancer diagnosis about Yoga for Cancer classes? 
Judie:  I think that most people have not been exposed to this type of yoga.  My own first experience was in a local health club and, although I consider myself to be physically fit, I was completely lost!  It seemed everyone around me already knew what to do and I was so intimidated. But with smaller classes and specially trained teachers, I’ve learned how and when to modify poses, and I know that yoga can accommodate anyone, no matter their fitness level, with or without a cancer diagnosis.  It's important to find the right teacher who knows specifically how cancer diagnosis and treatment changes the mind and body. I recommend looking for teachers who have had specialized training in yoga for cancer and restorative yoga, as well as someone who focuses on breathing exercises and meditation. 
Susan:  For yoga teachers out there, can you tell us how to approach the medical community about teaching a class for their patients?
 Judie:  You need to impress upon the medical community that yoga designed specifically for the cancer patient is safe. Focus on all the benefits it provides:  stress reduction, community, strength, and confidence.  Explain how it is taught with modifications to the standard poses to fit the individual.
 Susan:  Judie, thank you so much for sharing your story.  You are such a positive force and I especially appreciate your candor. It is my hope that your words will inspire people with cancer to reach out and find the yoga community that is ready and willing to support them.
 Judie:  It’s my pleasure Susan.  Anything I can do to promote yoga for cancer and the Yoga Bridge mission. I feel blessed.

​Yoga Bridge is a 5013c nonprofit that offers free yoga for those in treatment for cancer.



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restorative yoga in a stressful world

1/26/2023

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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



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taking time for stillness

5/12/2022

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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.


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Yoga and Cancer - The Research By Susan Reeves

3/16/2022

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There has been much talk lately about the benefits of yoga on people undergoing treatment for cancer. Dr. Lorenzo Cohen, Ph.D., is someone who is at the forefront of actual research into this topic. Dr. Cohen is a professor of General Oncology at the University of Texas MD Anderson Cancer Center in Houston, Texas. As stated in this article from the MD Anderson web-site, he is currently conducting "a number of NIH-funded randomized controlled clinical trials examining the bio-behavioral effects of contemplative mind-body practices aimed at reducing the negative aspects of cancer treatment and improving quality of life". These include studies of meditation, Tibetan yoga, and Patanjali-based yoga. He is part of a ground-breaking phase III clinical trial of yoga for women with breast cancer.


So far, the results have been hopeful. From the US National Library of Medicine, this article reports positive results from the effects of yoga on quality of life in women with breast cancer undergoing radiotherapy. The patients were interviewed about their levels of fatigue, intrusive thoughts, sleep disturbances, depressive symptoms, and anxiety before radiotherapy and then again 1 week, 1 month, and 3 months after the end of the therapy. The results showed that the yoga program was associated with "statistically and clinically significant improvements in aspects of quality of life".

***Susan is a co-founder of Yoga Bridge®. Yoga Bridge® offers online yoga for cancer classes that are free for anyone in treatment.  Yoga Bridge®  is a 501(c)(3) non-profit that provides evidence-based coping strategies to complement medical treatment for cancer and recovery.  We offer free and low-cost yoga programs to all people affected by cancer.  Students are part of a nurturing community where they find relief from fatigue, muscle weakness, and stress.  

For more information about Yoga Bridge's Online Yoga for Cancer classes, contact susiereeves@hotmail.com


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Cancer and exercise from carebetter.org blog

2/25/2022

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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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Yoga and Cancer - The Research By Susan Reeves

5/2/2016

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There has been much talk lately about the benefits of yoga on people undergoing treatment for cancer. Dr. Lorenzo Cohen, Ph.D., is someone who is at the forefront of actual research into this topic. Dr. Cohen is a professor of General Oncology at the University of Texas MD Anderson Cancer Center in Houston, Texas. As stated in this article from the MD Anderson web-site, he is currently conducting "a number of NIH-funded randomized controlled clinical trials examining the biobehavioral effects of contemplative mind-body practices aimed at reducing the negative aspects of cancer treatment and improving quality of life". These include studies of meditation, Tibetan yoga, and Patanjali-based yoga. He is part of a ground-breaking phase III clinical trial of yoga for women with breast cancer.

So far, the results have been hopeful. From the US National Library of Medicine, this article reports positive results from the effects of yoga on quality of life in women with breast cancer undergoing radiotherapy. The patients were interviewed about their levels of fatigue, intrusive thoughts, sleep disturbances, depressive symptoms, and anxiety before radiotherapy and then again 1 week, 1 month, and 3 months after the end of the therapy. The results showed that the yoga program was associated with "statistically and clinically significant improvements in aspects of quality of life".
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Susan is a co-founder of Yoga Bridge™. Yoga Bridge™ addresses the needs of people in any stage of cancer diagnosis/ recovery through the healing practice of yoga in a supportive and nurturing environment. 

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. Our goal is to offer FREE yoga to breast cancer patients and survivors.

Click here to sign up for our monthly newsletter. We'll share information about yoga, cancer research, classes, and upcoming trainings. Contact us at yogabridge@hotmail.com

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May 11, 2015

3/26/2016

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Finding My Lost Dog: Yoga After a Mastectomy 
by Shanna Nasche

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I was diagnosed with breast cancer and in February 2014 I had a double mastectomy. At age 54, the mastectomies were my first major surgery. As any of us yogis know, our breath—including basic breath awareness and simple, calming forms of pranayama—is the practice we can always turn to, so my breath was my regular companion during the various tests and while waiting in pre-op. As a yogi, who temporarily on medical leave, one flame that flickered within me was the desire to return to my physical practice. I mentally visualized Adho Mukha Svanasana (Downward-Facing Dog pose) as my goal. For me, finding my lost dog meant an open chest, shoulders, armpits, and straight arms, none of which I could access after surgery. I couldn’t even shrug my shoulders! I’ve never been motivated by the repetitious nature of lifting weights or the thought of 100 sit-ups to tone my muscles. But Vinyasa yoga offers me creativity, freedom of movement, and a spiritual aspect to taking care of my body. 
For those of you going through a similar journey (or who are teaching people recovering from this surgery), I’ve recreated a summary of my physical journey with recommendations for initial poses after the breast surgery. As you practice, you should not feel pain but might notice a pulling or stretching sensation. Please review this or any other plan for exercise with your surgeon, especially if you’ve experienced complications, began reconstruction using tissue expanders, or had lymph nodes affected by surgery. 

First Things First

While drains remain, walk at a comfortable pace as much as an hour a day (less if you did not exercise regularly prior to surgery). Moving helps the body heal, increasing blood flow and oxygen. Don’t do any weight bearing or lifting with the arms but reach outward (with the remote!), upward (to wash your hair), or behind you to put on a jacket. Avoid letting others do what you can do for yourself, even if it takes longer. Use deep breathing to reduce physical tension and to gently expand the chest muscles. Practice engaging the muscles used to shrug your shoulders, possibly rolling them up and back several times a day. As you release the shoulders, imagine your shoulder blades pulling down toward your waist. 

Approximately 10-14 Days After Surgery
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Begin light stretches at this time (even if drains remain). Walking your hands up a wall is the best post-surgery “asana,” and officially recommended by all experts. 

Stand with your arm on the effected side at a 90 degree angle to the wall. Walk your hand upward and hold for about five breaths (3-5 sets). Repeat about 3 times day. As your shoulder opens, move your hand above your head along the wall and inch the outer edge of your foot closer. A fully extended arm with hip touching the wall is the final pose, which may take several months to achieve. Ask permission to move your arm higher than your shoulder from your surgeon, often approved around two weeks. Use breath awareness or an extended exhalation for each of the stretches with the goal of releasing tension in your body as you hold the stretch. 

The next stretch requires reaching your elbow behind your body. You can grasp a strap (or a towel) in one hand and take it behind your back (arm straight or slightly bended). The other hand reaches behind to grab the other end of the strap. Walk the hands toward each other along the strap. Allow your shoulder blades to move toward each other. Don’t arch your back, and allow your tailbone to move toward your heels. Turn your palms away from the body. Over time, you may be able to interlace your fingers behind your back. 

This stretch shows an advanced version with heels standing on the strap (looped), hands grasping the top of the strap (palms out). Elbows move toward each other as your chest opens over time. As your body allows, your elbows may bend slightly, pointing straight behind. 

The third stretch uses a strap or towel in both hands (try gripping with palms up and down). Reach your arms in front, in line with your shoulders or lower if needed (review video). 

Raise your hands (arms straight or slightly bent) upward toward ceiling until you reach the edge of your flexibility. Keep your arms no higher than shoulder height until the drains are removed. Keep your spine long with your tailbone pointing toward your heels and your lower ribs stacked below the others. 
You can also do these lifts on your back with knees bent and soles of feet on the floor. Arms above your head can be helpful to reduce swelling if lymphedema is a concern. Another option for this stretch is to face the wall and walk your hands upward, inching closer to the wall as your body allows. These stretches are pre-cursors to Child’s pose (Balasana) and Downward-Facing Dog pose.

End with a restorative pose with the arms out to the side and your elbows bent in Cactus arms (in line with shoulders) or in the shape of a “W” if your elbows need to move lower (toward your hips).

This photo shows elbows touching the ground but that is unlikely in the beginning. If they don’t easily touch the ground, support your elbows and hands with blocks, blankets, or pillows, and allow gravity to open your chest instead of force. Relax in this pose at the end of your stretches, reducing the height of the props over time as your body allows. Once you can easily rest your elbows on the floor, another option to further open the heart and shoulder areas is to place a rolled blanket under your spine (keeping the back of your pelvis—the sacrum—on the floor) As you regain your range of motion, continue these or similar stretches at least once time a day to help reduce scar tissue around the incisions. 

In the Classroom

Each body heals at its own rate. Complications will likely extend your healing “schedule.” I returned to an official class (specific to cancer patients) about three weeks after surgery. I started with chair yoga. Without the ability to place much weight on the arms, I felt clumsy trying to move around on the mat. Stay with gentle versions of the stretches outlined above. My surgeon released me for physical activity five weeks after surgery, encouraging moving and stretching to reduce scar tissue. My first attempt at Downward-Facing Dog was around that five-week mark. My spine resembled an old gray mare, curving like a “U” in the middle to accommodate the tightness in my shoulders and chest. It helped to bend my knees, but my arms tired quickly, keeping me from holding the pose more than a few breaths. But despite my limitations, it was healing to return to my mat. I was thrilled! The photo at the beginning of this post shows my latest version, which I estimate at four to six months to achieve. 

In addition to the overall goal to regain range of motion, consider Downward-Facing Dog pose as a yoga “carrot” to visualize your healing after breast cancer surgery. 

Shanna Nasche, RYT-200 is a Yoga Bridge instructor and a student at Yoga Bridge. Yoga Bridge is a 501(c)(3) nonprofit that provides evidence-based coping strategies to complement medical treatment for cancer and recovery. They offer free and low-cost yoga programs to all people affected by cancer. Students are part of a nurturing community where they find relief from fatigue, muscle weakness, and stress. Yoga Bridge also offers teacher trainings in yoga for cancer twice a year. Email yogabridge@hotmail.com for more information.

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Relay for Life By Susan Reeves

8/22/2012

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Yoga Bridge™ visits Denton Relay for Life on a beautiful Saturday afternoon at UNT's Fouts Field. We met lots of great people and got a chance to tell them about our Free Yoga Classes for Breast Cancer Survivors. We enjoyed sitting with our friends at the Denton Regional Medical Center tent. Pamela gave massages for donations to Relay for Life while Susan set up weary marathoners in comfy restorative yoga poses.
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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.

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