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Yoga Bridge® in the NEws
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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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May 03rd, 2012

5/3/2012

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