Yoga for Brest Cancer Portland ME
South Portland, ME
Come Into Clarity
Yoga offers powerful self-healing tools for women with breast cancer—from diagnosis and treatment through recovery. How you practice yoga is as important as what you practice, so be sure to:
Balance effort with relaxation.
Treat yourself kindly.
Challenge yourself—but never strain in a pose.
Consult your physician if you have any questions about the appropriateness of any of these postures.
Incorporate any or all of these poses into your daily healing routine, in any order that makes sense to your body and emotions at that moment.
Legs on the Chair Pose (viparita karani)
Lie on your back, and put your legs on a chair in front of you. The chair height should allow your but- tocks and lower back to rest comfortably on the floor. Stay here with your arms outstretched or on your belly for as long as you like, breathing normally (or try the three-part yoga breath below).
Option: Lie on the floor with your legs up the wall instead.
Benefits: Great for insomnia, worry, and nausea.
Fish Pose (matsyasana)
Place two foam blocks on your mat a few inches apart. Rest your head on one, and place the other between your shoulder blades. Open your arms out to the sides, and relax completely, breathing normally (or try the three-part yoga breath below.)
Benefits: Releases tension postmastectomy by stretching the front of the shoulders and chest, and lifting the spirits.
Cow Face Pose (gomukhasana)
Reach your right hand behind your back with palm facing outward, and bend your elbow so your hand is between your shoulder blades. Now, lie down on your back, knees bent, feet flat on the floor. Gently roll the shoulder down toward the floor—a very big stretch for those with tight shoulders. If this is too intense, slide your hand down toward the small of your back.
Benefits: Stretches the front of the chest, opens the shoulder, and lifts the spirits.
Eagle Pose (garudasana)
Sit on your heels (or stand up). Bring your right arm underneath your left, and wrap your forearms around each other. You may or may not be able to touch your hands together. Inhale your hands away from your face; exhale your hands toward your face. Do this several times, and reverse arm position (left arm underneath).
Option: Too much of a stretch? Wrap your arms around your chest, and give yourself a hug. Extend your arms out to the side as you inhale; now exhale and give yourself another hug. Reverse arms. Do this several times, adding a smile to your face.
Benefits: Excellent for external rotation of the shoulder, which helps post-surgery. Also helps you honor and love yourself just the way you are.
Arms Overhead (urdhva hastasana)
Stand tall with your feet hip-width apart. Lengthen your spine so that your shoulders are over your hips, ears are over your shoulders, and chin is parallel to the ground. Release your tailbone toward your heels. Inhale, raise your arms up toward the sky, keeping your shoulders relaxed. Exhale, bring your arms back down. Re...
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Fall Kripalu Yoga for Teens and Adults-2
Dates: 3/11/2014 – 3/11/2014
Prince Memorial Library Cumberland
266 Main Street
Each class will begin with a brief centering, warm-ups, and pranayama (breath work) followed by a series of guided postures. The focus will be on alignment, body awareness and coordinating breath with movement. Class will end with a brief relaxation and meditation. Modifications will always be given to ensure a safe and rewarding class for everyone! Some prior Yoga experience is required. Please Note: Some prior Yoga experience is required. Please wear comfortable clothing and bring a water bottle, small pillow, yoga blocks, strap and yoga mat. No class on February 18th.
Evening Yoga for all Levels 3/12-4/23
Dates: 3/12/2014 – 3/12/2014
Motz School Falmouth
192 Middle Road
This class emphasizes moving with breath and awareness to open, tone, balance and relax the body while calming the mind. The program pace is gentle to moderate. Basic hatha yoga postures will be taught along with the complete breath. Movements to open the spine and joints, as well as improving body awareness and range of motion are also incorporated. Please bring a cushion and floor mat or light blanket. Dress comfortably with extra layers for relaxation.
Gentle Yoga for all Levels 3/14-4/25
Dates: 3/13/2014 – 3/13/2014
Motz School Falmouth
192 Middle Road
Gentle, relaxing, invigorating and fun. This class is designed for adults of all ages, body types and levels of flexibility. Basic hatha yoga postures will be taught along with the complete breath and other breathing exercises. You'll be sitting on the floor or chair, lying down and standing. Movements to open the spine, joints and to improve body awareness and range of motion are also incorporated. Bring a cushion and floor mat or blanket. Dress comfortably with extra layers for relaxation.
Monday Yoga W3
Dates: 4/7/2014 – 4/7/2014
South Portland Community Center South Portland
21 Nelson Road
Monday Yoga For beginners and continuing or "forever" beginners and for those who would like a gentle and all-encompassing yoga practice. A large focus will be on stretching and opening our joints with simple movements for flexibility of body and mind. Class will also include balancing and some strengthening poses. We will end with 15 minutes of deep relaxation. Mats are available, although we encourage you to bring your own. Please also bring a blanket for deep relaxation. Minimum of 6/maximum of 20. The drop in fee is $12.00 per class Instructor: Annie Hill