Benefits of Yoga for Breast Cancer Survivors

Received this article on the benefits of yoga for breast cancer survivors as part of a package of articles and feel it could be of benefit for some of my readers.

More and more people are diagnosed with cancer each year. Fortunately i is evident that more and more women are surviving breast cancer thanks to better detection, education and treatment.

Unfortunately the after effects of cancer treatment can be difficult to get through.

Typical Conditions Post Remission

 

Surviving breast cancer is not like pushing a reset button.  No woman survives breast cancer surgery and chemotherapy to emerge feeling healthy right away.  It takes time to recover, get re-energized and feeling whole again.

Cancer survivorship has a lot of health consequences that are being discovered only now as more and more people are surviving cancer.

As any breast cancer survivor will tell you, even after the surgery and the chemotherapy and the doctor telling you that you are in remission, you will probably feel worse than when you first learned that you had cancer. Survivors can deal with:

• Pain. It is not just post-operative pain but it is often a generalized pain.
• Fatigue. They feel extremely run down and they cannot seem to find energy to do the usual things they used to do.
• Worrying. They worry that the cancer has returned. They worry that every bump they feel is cancer coming back to haunt them.

For these reasons, breast cancer survivors do not sleep well or eat well; they feel depressed and anxious.

How Yoga Helps

 

A US study of breast cancer survivors found that yoga, particularly the deep breathing, meditation and the slow stretching movements actually help reduce inflammation and pain. 200 women participated in the study and they were randomly assigned to two groups.

Half of the women agreed to do yoga for three months.
The other half were asked not do yoga until after three months.

 

 Conclusions Of The Study

 

When the study was over after three months, the group of women who took yoga classes reported that the pain they felt was reduced after doing yoga for three months. 

The other group of women who did not do yoga did not report any reduction in pain. In case you were thinking that the study was just based on self-reports, the women gave blood samples at the beginning of the study, at the half point of the study at six weeks and again at the end of the study three months later. The blood samples they gave were used to measure the level of blood proteins that signal inflammation. 

After the twelve weeks were concluded, the women in the study were encouraged to continue doing yoga. They were even asked to keep a journal about their experiences doing yoga, including the number of minutes they spent doing it. 

On the sixth month, the researchers followed-up on the women. They gave blood samples again to confirm that the proteins in their blood were lower than the women in the study who did not do yoga. And their blood proteins were lower.

The researchers concluded that it was the deep breathing and the meditation that allowed the women to relax and calm down. 

Being more relaxed, the women were able to sleep and eat better.

The increased quality of sleep gave the women an increased feeling of vitality and they feel that they are able to do more of the things they used to do and the things they used to enjoy. 

Bottom Line

 

The study makes no claim that yoga can heal cancer.  It does not claim that yoga can keep the cancer from coming back or from spreading.

It does provide one effective alternative to medication to decrease the pain, inflammation and anxiety that breast cancer survivors experience. Yoga increases a breast cancer survivor’s quality of life.

And quality of life is probably the most important aspect of living. Wouldn't you say?

I believe the benefits of yoga would also be applicable to those with arthritis, other pain management issues and so much more.

The key is to learn how to focus on correct breathing and proper yoga poses that are in line with your skills and abilities. Never overdo it by stretching (or doing) more than your body can handle.

You should notice a benefit of doing yoga in either your body or mind. Achieving inner peace are just as beneficial as the physical health benefits.

Namaste,
Renee'

7 Tips For Relieving Stress With Yoga

Relieving Stress With Yoga

Stress has been shown to be a contributing factor to several diseases. And yoga has been proven to help relieve stress levels by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips may be of benefit in helping you on the road to a more centered, less stressed life.

1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor's recommendations.

2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It is important to take it one step at a time when starting yoga. Try a few beginner classes before you attempt a more vigorous class. Make sure you feel comfortable with the basic poses before challenging yourself further. Pay attention to your body's cues in case you need to adjust to your positioning.

3. Listen to your body and be aware of your physical abilities. You don't want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don't allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can't find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and videos available to help you with your practice. Search for the best products on the Internet and read reviews. Talk to friends or others in case they might know of some suitable options.

5. If you are able, you can pay for some private lessons. You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you've had private lessons and learned the basics.

6. Find a yoga buddy. It can be nice to practice with someone who is nicely compatible with your skills, temperament  and/or to just make it more enjoyable. It is also a great way to keep up your enthusiasm and interest.

7. Eat lightly before practice. Many people suggest that you wait at least two hours after meals before yoga class or practice. The reason is because you will be doing a lot of bending over, twisting, etc and that could upset your stomach. An empty stomach might be best, but don't let yourself get too hungry to enjoy your yoga session. You won't be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

Now that you have some nice tips to keep in mind when starting up, it's time to grab your yoga mat, maybe a towel and most importantly your spirit and desire to relax with some introductory yoga moves and move forward from there!


Peace and Love

Namaste,
Renee'

Yoga At Home

Yoga at Home

How to Get Started with Your Yoga Workout

Yoga is an ideal practice to get fit anywhere, anytime. It you want to practice yoga at home, you will find it easy to do. Not only is yoga great for your body, but it can be a wonderful stress and relaxation method. Yoga has been shown to be extremely helpful for many health issues including Asthma and back pain.

Your Yoga Space

To get started with yoga at home you want to set yourself up a yoga area or yoga room. This will be a quiet place that you can do yoga in without being disturbed, preferably. The basic equipment you will need to get started with includes:

• Yoga mat
• Yoga DVD, CD, video or Book
• Towel, should you want one
• Bottle of Water - always great to stay hydrated

As you become more advanced you might wish to start using yoga blocks and straps in your routine. 

The Basics of Your Yoga Workout

When you first start practicing yoga you should concentrate on learning the basics first. This includes how to hold each pose and very importantly how to breathe correctly. At first these are the only two things that you should be focusing on. Ideally, you will have receive proper training in a class setting to ensure you are doing your poses correctly for your protection. It is possible to overextend yourself or do a pose out of alignment, therefore increasing the chance for injury.

When you have the basic yoga poses down, then you can start adding additional movements. You might also want to start including some form of yoga meditation exploration if you wish. Many people like to include this at the end of their yoga session as meditating helps you relax and rejuvenates your body and gain more clarity (on whatever you wish to focus on) before heading back to your daily schedule.

Setting Up Your Yoga Schedule

When you first start your yoga workout you should only spend a few minutes on each pose. If you can’t manage very much at first, don’t worry, your body will adapt quickly. During your first week try to practice yoga for 15 minutes each session and aim for two to three sessions each week.

As you become more accomplished then increase this time to 30 minutes each time. A good routine to follow is one that includes lots of stretching. Then you want to get into poses and hold each one for as long as you can. The seconds will turn into minutes if you keep persevering!

In time you can then add a session where you do standing and seated poses separately. You can practice yoga every day if you wish. If you go this route then use three days a week to do a shorter yoga workout. Then aim for a longer and more intense workout on the other four days.

Because you are practicing yoga at home, you don’t have to worry about missing classes or taking a shorter class. Do what your body feels comfortable with as much as possible. It's OK to take a day off, rest up and relax, maybe include taking a hot bubble bath if you have time. Then resume your schedule when ready again.

Once you have your home yoga area set up, use it to your advantage. Why not see if you can get your spouse or friend to workout with you? It could make your yoga session more enjoyable.

It's always good to add in some classes with your favorite yoga instructors. Many time, we can have a tendency to do the same routine over and over. Having a live instructor could teach you some new moves that you might not have learned from the materials that you already had!

Also consider bringing your yoga practice with you wherever you go. You never know when you might feel inspired to practice at the park, in the mountains or on the beach. So make sure you bring your handy, dandy yoga mat with you!

Just remember to breathe. :)

Namaste,
Renee'

A Little About Yoga Mats

Here is a little bit of information about yoga mats

A good quality yoga mat is a must for anyone who practices yoga on a regular basis. The biggest thing to look for when choosing a new yoga mat is cushioning and comfort. You also don’t want to end up with a yoga mat that sticks to you or lets you slip and slide around. Instead you want a nice thick non-slip mat that cushions and protects you from the floor. 


Qualities of a Premium Yoga Mat:

* Moisture repellant
* Easy to clean
* Non slip surface
* Long enough for you to lie on
* Comfortable to do yoga poses on the floor; yet stable enough to stand and do balancing poses

One yoga mat that meets the above specifications is the PeacefulYoga.club Blue (or Green) Mat Pro 72-Inch Long Extra Dense Pilates and Yoga Mat. [AISN B00PZ3ALBA]

Main Features of the PeacefulYoga.club Blue (or Green) Mat Pro

* Premium Quality Blue Yoga Mat
* Superior wear and longevity - Ideal for Professional performance
* Maximum support and cushioning for joint protection on hard floors
* Non slip - great traction, but not sticky, even when wet from light perspiration
* Extra dense to provide comfort and stability on hard or soft surfaces
* 100% Latex free and weighs 5.3 pounds; 72" long by 24" wide by 1/4" deep (inches)


What Customer’s Are Saying about the PeacefulYoga.club Blue (or Green) Mat Pro

The overwhelming majority of people who have left any type of customer review are totally in favor of this yoga mat. It is definitely thick and comfortable and long lasting.


Below are some actual comments from customers from the Amazon website. You can read more by visiting here:

"Bought this wonderful high end yoga mat for my daughter who is loving it. She has been trying to convince me to try yoga too and am thinking seriously about it. Must buy myself some equipment and this mat is on my wish list."

"I use the mat for stretching. Like it because Its larger and softer than the gym mats supplied by the gym I go to I'm and not worried wondering if the last sweating person using it sprayed and wiped it down."

"Glad I found this...My knees are not getting any better and I really need the extra cushion for certain exercise's. I'll be able to start back up on my Yoga in the New Year and this looks like what I've been looking for. Looks like it will roll up without the bulk and be great to travel with...I love the color!!"

"Best yoga mat I've ever owned. It's thick and comfortable. Love it!!
Great quality! Fast shipping. I also love the color."

Want more information on PeacefulYoga.club Yoga Mats? Here you go!

PeacefulYoga.club Mat Pro is a premium quality professional mat that is ideal for any dedicated yogi or exercise follower. It is great for hot yoga, frequent Yoga practice, as well as Pilates, regular floor exercises normally done on a mat.

** The density of our yoga mats provides stability on hard or soft surfaces and is ideal for balancing and standing poses because of the density.

** PeacefulYoga.club Mat Pro's high quality construction is more dense than most mats. This what gives it much more stability whenever you are doing balancing and any type of standing pose.

** We wanted to make sure our yoga mats have a superior non-slip finish - much better when in a downward facing dog pose or other poses that require a firm placement on the mat without slipping AND you are able to hold that position for several breath counts for optimum benefit. Much better than having to deal with sticky mats that give that grimey feeling on your hands when changing positions. And no nasty chemical smell either!

** Our Yoga Mat Pro is ideal for all types of yoga - balancing, lunges and floor poses, other routines that require a mat and more. Note: Any poses on the floor that put any pressure on your knees, ankles, etc will be much more comfortable.

PeacefulYoga.club Mat PRO will revolutionize your practice and quickly become your favorite yoga and exercise mat for your daily practice.

We want to ensure that you are able to have a high quality yoga and pilates mat that you will be able to enjoy for years to come at an affordable price. Most premium quality yoga mats tend to cost $100 or more. Not here!. Click here for PeacefulYoga.club Mat PRO pricing.

Size and weight:

* Weighs over 5 pounds (for ultra comfort!)

* 24 by 72 by 1/4 inches

Care:

Simply wipe with a damp cloth or sponge. Hang or rest over a chair or table to dry in the sunshine for a few minutes. DO NOT PLACE your mat in the washing machine.
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Yoga Helps Your Mental Health And Well Being

Yoga and Your Mental Health & The Surprising Connections

Did you know that yoga can help your mindset?

Although many people begin adding yoga to their daily practice for different reasons, like getting in great shape. After all, yoga is known for its ability to build strength, endurance, and flexibility. It aids in weight loss, pain management and more. There are so many styles of yoga, it is available to almost everyone regardless of your current fitness level.

But many people don't realize, until after they begin taking yoga classes, that the mental benefits are just as profound as the physical benefits. Let's take a quick look at a few of these mental health benefits.

Live in the Moment

When breathing and doing yoga poses, one of the things many people strive for is an ability to focus on right now and to let the past and the future fade away. It is in this moment that we feel most calm and joyful. Yet, when going about your daily business, so much going on in your daily life. It can be extraordinarily difficult to live in the moment. If you're like many, then you have appointments and bills to remember and a schedule to keep. Living in the moment may seem impossible.

Yoga forces you to be completely present. All thoughts about the mistakes you made yesterday and the things you have to do tomorrow fade away as you try to hold a pose and focus on your breathing. It is a form of meditative exercise in a way. When you live in the moment, even for the short duration of a yoga class, you will feel more positive about yourself, your day, and your life. This positive attitude boosts your overall mental health in a powerful way.

Stress Reduction

There are many facets of yoga that also cause your overall stress to be reduced. The focused breathing alone has been shown to reduce cortisol, stress hormone levels and lowers blood pressure. Additionally, when you exercise endorphins are released. These endorphins help boost your mood and facilitate better stress management.

Emotional Balance

A Harvard School professor conducted a study amongst 11th and 12th graders in high school. Keep in mind that during these developmental years emotional balance is a large challenge. Teens often battle with depression, anger, and feelings of overwhelm. The study found that teens that took a yoga class instead of a traditional physical education class reported feeling more balanced and in control of their emotions.

It may go back the first two benefits discussed that yoga reduces stress, increases your body's ability to manage stress, and forces you to be in the moment. These lessons of living in the moment and approaching problems with a clear head can be embraced throughout the day, thus providing a stronger sense of control, balance, and mental well being.

If you have been doing yoga, I would to hear how yoga has helped you. There are days that I might only have 10 minutes to apply some of my yoga poses and breathing, but those 10 minutes are sometimes the best (and restorative) minutes of the day!

Sending you much peace and love!

Namaste,

Renee'

Health Benefits of Yoga

We all know that exercise is good for us. Some are good for building strength and muscles, others are better for your heart, etc. There are few fitness programs that offer broad scope health benefits and yoga is one of them.

#1 Yoga Helps Your Mobility and Flexibility

As you age your body begins to lose some of its mobility. Your muscles can become short and tight. Your tendons can stiffen and your joints may often feel sore. When this happens, simple day-to-day movements can become painful or difficult. You may not be able to touch your toes. I know I've noticed a difference since hitting my 50's with getting up in the morning all slow and stiff, needing to warm up the joints and muscles to enjoy the day!

When you walk long distances you may notice that your back aches. And if you try to reach over your head to put something away you may feel pain in your neck or shoulders. This is due to a lack of mobility.

Yoga can improve your mobility, meaning it can help lengthen those tight muscles and tendons. It can give you a better range of motion so that when you move your body, you do it in the most efficient and effective way possible. Not only will you feel better, you'll stop having those awful aches and pains, or make them much more manageable with less (or better yet, no)pain pill usage.

#2 Strength

Yoga often requires you to hold a position for a long period of time. And in most cases you're supporting your full body weight. This requires you to build great strength. Most yoga positions recruit strength from your large muscle groups, your core muscles for example. As these muscles increase in strength you'll find it expands to other areas of your life. Your posture will improve. You will be stronger, physically, and thus able to lift and carry more than you used to. And you'll build muscle which burns fat and yo help you look and feel better.

#3 Reduced Stress

Yoga requires a few things that impact and reduce your stress level. The first stress-reducing component is breathing. Many yoga styles have a structured breathing protocol. When you focus on your breathing, it automatically lowers cortisol (a stress hormone) and it lowers your heart rate.

Additionally, yoga requires great focus. Some poses not only ask you to hold your body in a balanced position, they also ask you to pay attention to your body and make slight adjustments to improve the pose. You're looking inward and focusing solely on your body and the very moment you're in. This focus reduces stress. It can go hand in had with meditation and can benefit you body, mind and soul.

There are numerous other yoga health benefits: improved breathing, better posture, and weight loss and many more. I know I started with yoga many years ago to help me with back muscle spasm recovery. I wasn't finding successful recovery from doctors, chiropractors or physical therapists, so someone suggested I try yoga to see if it would help me. Since I had been undergoing 'treatment' for several years without much improvement, I decided it was worth a shot. I have never regretted that day.
'
I just started slow and built up strength and flexibility one move at a time and found yoga to be my 'go to' whenever I have new aches and pains pop up. With proper breathing, paying attention to my body's cues on what is helping, I am usually able to manage any issues before resorting to going to a doctor!

There are more health benefits than what is listed above. Would love to see your comments on how yoga has helped you.

Sending out much peace and love...

Namaste,
Renee'

So You Think You Can't Do Yoga? Think Again

Can't Do Yoga? Think Again - There's a Style and Performance Level for Everyone

Are you amongst those folks, and there are many of you, who believe that for one reason or another you just can't do yoga? Maybe you think you weigh too much. Or maybe you just don't think you're flexible enough.

Well guess what...anyone, including you, can do yoga.

Let's take a look at the common reasons for avoiding yoga and how you can overcome them.

Not Flexible Enough

To be honest, most people aren't flexible. Most people spend their lives sitting down. This shortens muscles, tendons, and ligaments. The result is that there's no chance in heck that you're going to be able to touch your toes. The good news is that with time and a bit of patience you can improve your flexibility and yoga can help.

In fact, you can go from someone who can't touch their toes to the ability to bend yourself into a human pretzel with dedication to your yoga practice. It all begins with bolsters and a bit of assistance. There are even paralyzed and other handicapped people who practice yoga with great benefits. So if you can't touch your toes, no big deal? Can you place two blocks on the ground and touch those? Can you touch your knees? Yoga is infinitely modifiable to anyone's current flexibility level and it will help you improve your flexibility quite quickly. You just start with what is right for you.

Too Overweight

As the population increases in size (we're talking weight here, not number of people), more and more yoga studios are offering classes designed specifically for a more varied type of population. You may have to modify the poses to suit your current fitness level and size but that is just fine. Almost every new yoga student has to do some sort of modifications to the poses. Don not let your weight hold you back. Yoga can help you lose weight, improve your endurance and strength, and make you more comfortable in and with your body.

You're Sick

Chronic conditions like chronic fatigue, arthritis, and even respiratory conditions prevent many people from trying yoga. This is unfortunate because yoga can actually improve those conditions and reduce, or even, alleviate symptoms.

For example, arthritis is painful; however, regular movement often reduces the pain. Chronic fatigue can be debilitating, yet when you get the blood circulating through your muscles and tissues it can help balance your energy and release positive, healthy, hormones that make you feel better and have more vitality.

Even people undergoing chemotherapy can benefit from yoga. The key is to choose a type of yoga that fits your present health and fitness level. Start with a gentle beginners class; try Hatha for a basic approach that is easy to learn.

So can't is being erased from your vocabulary. :) You can do yoga in a way that is best for you and your situation. They key is to learn to pay attention to your breath and what your body is telling you....and to not over stretched before you are ready.

Sending you much peace and love.

Now get out there and get started with YOGA!

Namaste.

Renee'

P.S. Before I forget, if you are just starting out, you'll want a good yoga mat that is non-slip and gives you the best support for ease and comfort. Check out our premium yoga mat on Amazon right here