Getting Breast Cancer may not be in your control, but keeping it at bay and expediting a fast recovery may – with effective Yogic Practices.
We have been working with Breast Cancer Survivors at Vasantha Memorial Trust for a while now. An exclusive regime was formulated and designed, keeping in mind ‘enhancing the restricted range of motion on the upper part of the body as well as training the foggy mind to look beyond with eagerness and positivity.’ The practices yielded great results in a span of three months itself. As most of the survivors we trained worked on the swing machine, they could notice an increased range of motion during their work and enhanced dopamine with daily yoga practice. Their constant feedback was a great booster for us, helping us improvise and improve our program to suit their specific requirements. Here is what we did with them:
Focal Point
Increasing the Body’s Alkalinity: This was the very first focus. We watched and understood their breathing patterns, corrected them, normalized them, and then taught them foundational steps of ‘Right Breathing.’ This control over their breath gave them the stimulus they needed to gain control of their mental and emotional well-being. Just breathing right can do wonders for alkalinity enhancement.
Upper Body Stretches and Movements: The second level of practice primarily included stretches and movements from different angles to lubricate and create elasticity in the upper part of the body—i.e., the breasts, armpits, upper back, neck, hands, and arms. (Stiffness and inflammation around the shoulders and arms after breast cancer surgery are common.)
Stamina and Strength Building: The final focus was on stamina and strength-building practices. Mudras were also introduced at this stage.
Right Eating: As practice progressed, we taught them the value of ‘Right Eating’ and introduced them to the fundamentals of Pranic Food and Mindful Eating.
The resultant glow of happiness and health spoke contentment. According to the participants, yoga brought a new lease of energy, positivity, and a sublime vibe into their lives. On a practical level, they witnessed increased productivity in their professions. At home, they could perform better, becoming more dexterous. Their physical dependency reduced, which by default reduced their mental dependency on others as well.
This is what Yog does to one:
Makes one independent on all levels so that one can be liberated in their living.
Watch the Full Video of the Practices
Watch Video – The top single video has all 10 practices which can be completed in just 20 minutes. You can also find the practices listed separately below if you would like to move one step at a time. I am listing 10 practices in this blog, which we did regularly with the Breast Cancer Survivors to show miraculous results.
1 | Yogic Breathing https://www.youtube.com/watch?v=g58JruFZ5Gs Your gateway to a blissful mental and emotional peace. Your oxygen intake is increased and optimal carbon dioxide is eliminated. Twice a day 3-5 minutes. |
2. | Combing your Hair https://www.youtube.com/watch?v=UWlmBxoWRX4 A simple practice which can be performed any time and anywhere of the day to release the stiffness around your shoulders. |
3. | Hands in and out https://www.youtube.com/watch?v=JClXUOJWyCw This practice is aimed at lubricating the ball and socket joint of the shoulders. |
4. | Arms up and down https://www.youtube.com/watch?v=sxJj-FPEhkI Adds vertical extension to the spine along with enhancing elasticity of the arms and shoulders. |
5. | Fingers hooked – elbows pulled apart https://www.youtube.com/watch?v=3LOIfq8B4Do Predominately focuses on shoulders, deltoid and strength building. |
6. | Fingers hooked – side to side https://www.youtube.com/watch?v=Bn3RQmDm7yk We are leveraging the above practices to stretch and strengthen the neck and the upper part of the spine. |
7. | Fingers hooked – Back & front rolling https://www.youtube.com/watch?v=Fhot6WV4iuE This movement enhances the range of motion of the scapula, thereby, also strengthening deltoid, trapezius, scapula, pectoralis muscles etc. |
8. | Fingers hooked – elbows pointed up & down https://www.youtube.com/watch?v=r94wJ2w2aPw With this movement, you are predominately working on the elevation, depression, adduction and downward rotation of the scapula. |
9. | The Master Stroke https://www.youtube.com/watch?v=ygHJ2GfKdTk This is the combination of the above four which stimulate the upper part of your body to its maximum. |
10. | The Mudra Magic Mudra is ‘A World of Magic in itself’ within the Yogic World. The beauty of mudras is that anyone in any condition can perform these without much effort and still reap all its benefits. |
The practices from 5-9 can be ideally done during your break at work. However, it would be a good idea to perform them at least thrice in a day, 3-5 times each, to maintain the consistency.
The key is to perform these as slow as possible.*
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