Yoga After Breast Cancer Program™
Using Svadhyaya Yoga™ and Naturopathic Diet
(Published in the December 2003 Issue of the Newsletter of the International Association of Yoga Therapists, Yoga Research and Education Center)
Introduction
My Story
In November 1999, I (Cyndee) found a lump in my left breast, 3 months after a mammogram had pronounced everything normal. Over the next few months, I had surgery, treatment, and all of the other things that go along with a breast cancer diagnosis. The one thing I didn’t have was a sense of fatalism. When I joked, my mother said that I was not taking breast cancer seriously. I explained that I took it seriously, but that didn’t mean that I had to BE serious.
I did go around telling everyone I had breast cancer. "Hi, how are you today." "I have breast cancer." A real conversation stopper. But I was determined, for some reason still unknown to me, that I would show people that I could have breast cancer but not BE breast cancer. I was not going to be "attached" to this disease—a valuable yoga lesson. I also wanted to awaken people to the fact that mammograms are not infallible.
I wonder if my story would have been different had I not been studying yoga for years—in fact, 3 months before finding the lump, I enrolled in yoga teacher training. This would turn out to be a lifesaver in terms of my attitude toward myself and the disease.
In the surgical suite, I "connected" spiritually with my yoga class, which was meeting at the same time as my surgery. As I went "under" the anesthetic, I was in touch with my class, and they were in touch with me.
When I came out of surgery, the attendants were amazed at how strong my breath was—I could really suck up on that spirometer. I attribute that strength to yoga breathing.
The Breath (pranayama=breath control): One of the things I learned in yoga was breath control: Long exhalations to increase relaxation and directing the breath toward areas of the body that were in need. Throughout a painful 2-hour pre-operative procedure, I practiced pranayama techniques and focused my breath on the parts of my body that were holding tension. The results were amazing—I kept my equilibrium and was able to tolerate the procedure without undue suffering.
Over the next weeks and months, I eased back into yoga asanas (postures), immediately focusing on my lower body, as recommended by my teacher, Susan. After doctor approval, I began to work on my upper body—physical therapists found my range of motion to be exceptional—all from slow, methodical, non-harming yoga stretches and restorative poses.
Please note: I am not a health care professional. The Program presented here represents my own experience and research on the subject. It is important that you keep the lines of communication open with your health care professional.
What is Svadhyaya Yoga™?
Susan Hamadock, Founder and Director of the Silver Lotus Yoga Institute, developed a style of yoga called "Svadhyaya Yoga™" that incorporated her years of yoga study as well as the lessons that she learned from her psychotherapy practice. In Susan’s words:
"The style of yoga studied and practiced at Silver Lotus Yoga Institute is referred to as Svadhyaya Yoga™ and is based on the belief that the study and practice of yoga is a profound human response to our innermost, non-religious longing for deep connection with Higher Consciousness. Svadhyaya Yoga™ evolved out of a deep concern for the social, interpersonal, intra-psychic and stress-related health problems facing contemporary society. Elements of contemporary Body/Mind psychology, as well as the Chakra system, developed in Tantrism (about 1000 c.e.) are integrated into this style to fully address the diverse needs of people living in our complex, modern world…"
"… Resonance is the ultimate goal of this practice. Resonance is defined as the phenomenon occurring during the practice of asana or meditation when the inner attention (pratyahara and dharana), the breath (prana maya kosha), and the intuitive body (vignana maya kosha) align and create the unfolding of the bliss body (ananda maya kosha) which then facilitates the powerful opening to Higher Consciousness, Our True Nature. It is through resonance and connectedness with the Higher Consciousness that each of us discovers our own true nature (atman)."
Thus, Svadhyaya Yoga™, with its emphasis on self-study and opening to Higher Consciousness, is a vital tool in dealing with many conditions and diseases, as well as furthering one’s life journey. I developed the "Yoga After Breast Cancer Program™" using Svadhyaya Yoga’s™ ability to ease the body, mind, and spirit for those who, like me, have gone through the anxiety and heartbreak of this devastating illness.
Why is yoga so important in breast cancer and recovery?
Yoga was an essential part of my treatment after breast cancer, and it can be yours too—to feel better; restore your range of motion; and renew your mind, body, and spirit. In addition, Svadhyaya Yoga™ stresses the yoga principle of non-harming—you don’t need to "go with the pain" in yoga—in fact, that is discouraged. Gentle yoga, in all of its forms (asana, pranayama, meditation, study of sacred texts) can be your complete non-medical program of healing. Remember, though, that yoga is not a replacement for medical care. It can, however, enhance and complement convention medical treatments.
When you enter into yoga study, you have decided on a profound commitment to self-transformation—the journey to your Ultimate Self. You will be replacing old and ineffective practices and behaviors with new ones. You will learn patience in your practice, patience for yourself that will continue for your lifetime. According to Georg Feuerstein, Ph.D., founder, Yoga Research and Education Center, "in yoga no effort is wasted"—so your commitment is not to perfection in any aspect but rather learning that you are unlimited and free.
Yoga After Breast Cancer Program
First, make sure that your doctor knows what you are doing. He/She may limit your activity after surgery and during and after other therapy. Follow your doctor’s advice! Show your doctor this program if you decide to follow it.
Second, the extent of your participation in the Yoga After Breast Cancer Program™ depends upon how you feel—the quality and level of your energy, the extent of your surgery and/or other treatments, your prior level of fitness and health, and your attitude toward getting on with your life journey.
Third, you must undertake this Program under the guidance of an experienced, certified, and registered yoga teacher (registered with the Yoga Alliance), who understands your needs and this Program. In class, your teacher will be able to guide you so that you can proceed to heal your body, mind, and spirit. Your teacher can also provide you with advice on your home practice. Because the guidance of a teacher is essential, I have listed the practice below, but I have not provided directions on how to do the postures or other aspects of the Program.
It is most important to be patient with yourself and to move slowly, especially during the first months after your treatments. This program is for you—observe your self and do only what directly benefits YOU!
The Program
Phase 1
Immediately following surgery—on the very day of surgery—and all during your follow-up treatment, you can begin your yoga practice with visualization, meditation, pranayama (yogic breathing focusing on the abdominal breath), and relaxation. Your yoga practice may be only 10-15 minutes at this point, or you may want to ask your yoga teacher to stop by your home to get you started on Phase 1.
In Phase 1:
- Svadhyaya Yoga ™ meditation—turning your attention inward—can be done lying down.
- Tadasana—mountain pose. For focus, lengthen and strengthen your spine, grounding in touch with the earth.
- Abdominal breathing—This will become your normal breath for the rest of your life.
- Savasana —total relaxation in a safe, loving environment.
Phase 2
For the first 2 weeks after your doctor gives you the "ok", your yoga practice will focus on asanas for the lower body—getting your legs strong, your hips mobile, increasing the energy to your spine. You will learn several additional kinds of yoga breathing called pranayama. This will give you a basis for relaxation, stress reduction, and a way to breathe to minimize pain and suffering. You will also further your meditation practice, which is designed to get you in touch with your TRUE SELF—enlightenment in all of its beautiful aspects, your physical, mental, emotional, and spiritual self, and your own wisdom. The last important part of Phase 2 is the use of laughter and humor.
Add what you’ve learned in Phase 1 to Phase 2:
- Sitting Svadhyaya Yoga ™ meditation—on floor or chair
- Lying, dynamic twist at waist, back and forth—bringing increased mobility and circulation to your spine
- Toes back and forth
- Leg raises—beginning to strengthen your abdominal muscles
- Sitting easy pose, vajrasana, eye conditioner, neck conditioner
- Legs up wall—gives you another viewpoint! And a wonderful way to relax
- Child pose, supported child—for relaxation and to ‘let go’
- Sitting Kundalini circles at waist—provides spinal relaxation and ease of movement at the waist
- Arms up the wall—finger walking (recommended by the American Cancer Society)
- 3-part breath—Bathes your lungs in energy (prana), provides a meditation method
- Alternate nostril breath—to calm the mind
Phase 3:
Gentle yoga for the next 3 months—add the practices below to the ones you’ve learned in Phases 1 & 2:
- Learn about the yoga practices of non-harming, living in the present moment, discipline, letting go, release of fear, staying behind your edge, non-judging of YOURSELF and others, giving up attachment to your illness, establishing a connection with the universe.
- Additional conditioners: lengthen and release, 2-legged twist followed by arm circles, flow and hold low bridge.
- Sitting: janusirsasana, twist in simple sitting pose, arms up in prayer pose and down, arms forward and back, hands clasped behind head moving forward and back, alternate arms diagonally across chest, Kundalini hands on shoulders twist—to stretch your arms and breast area. Gentle arm exercises help lymph flow, reduce lymphadema, facilitate scar healing, and increase range of motion.
- Standing: steeple tilts (easy does it), Virabadrasana 2, tree pose, arms to sides palms up and down—to stretch your arms and breast area.
- Hands and knees: cat/cow, wall dog/down dog—for arm strength.
- Kapala-bhati breathing—this new method of pranayama will give you energy and allow you to build heat in your body.
- Supported fish—to open your chest.
- Lion—for fun and a laugh!
- Take a walk in nature.
Phase 4:
For the next 3-6 months—add the practices below to the ones you’ve learned in Phases 1-3:
- Additional conditioners--sit ups, full bridge.
- Back bends—cobra, locust—to strengthen your back and provide an energy boost.
- Sun salutation—to get you going!
- Dolphin—for arm strength.
- Eagle/cow face/yoga mudra—for your breasts and shoulders.
Phase 5:
For the rest of your life! Continue your yoga practice. Branch out. Enjoy life. Laugh. Play. Swing. Kiss your friends, family, and pets. Hug. LIVE!!!
Using the Naturopathic Diet
Naturopathic medicine addresses breast cancer in the following ways:
- Prevention of breast cancer, including steps to try to prevent secondary recurrences.
- Complementary treatment with conventional treatment.
- Promote rapid healing before and after breast conservation surgery and mastectomy.
- Minimize the side effects of chemotherapy and radiation.
- Provide alternatives to estrogen replacement therapy in those women for whom estrogen may be contraindicated.
A naturopathic physician can assist you with:
- Information about prevention of breast cancer or information about your illness & diagnosis.
- Decision making about your treatment.
- Utilizing naturopathic medicine as part of your treatment plan.
- Referrals to medical doctors and allied health care practitioners.
- Emotional support & stress management- helping to restore balance by listening to your body’s need for self-love, respect, and rest, in addition to exercise & good nutrition.
Recommended Resources For Further Information
Books:Dr. Susan Love’s Breast Book, Susan M. Love, M.D. with Karen Lindsey
Living Your Yoga, Judith Lasater, Ph.D., P.T.
Relax and Renew, Judith Lasater, Ph.D., P.T.
Yoga for Wellness, Gary Kraftsow
Gentle Yoga for Breast Cancer Survivors, Esther Myers
