Yoga for Cancer Survivors

Yoga can be a valuable complementary therapy

As a cancer survivor, you may have heard from your doctor or nurse that yoga can help you through the recovery and after.   I teach a class called "adaptive yoga".  It is an hatha style which is individual, gentle and you, as the student, create your own practice as I guide the sequence. 
There are other yoga classes, of course, many styles in fact:  rigorous or heated forms may or may not be safe for cancer survivors.  Check with your doctor before beginning a new exercise program ask which style would be most appropriate for you.

Rick's Life is good t-shirt

I believe, the yoga style that I teach, is helpful for reducing stress and managing side effects. 

To give you a quick example of 'managing side effects' with cancer related symptoms is neuropathy.

According to the article, "Are You Next?" by Gabrielle Kaplan-Meyer in the May-June 2005 edition of "Yoga Journal," inversions may help to ease joint pain and stiff ligaments, help to soothe the central nervous system and reverse the numbness associated with neuropathy.

Read more: http://www.livestrong.com/article/308804-yoga-poses-for-neuropathy/#ixzz29VNisZMJ

The slower, deeper, more regular yogic breath that I teach can help you feel calm, de-stress and actually provide more energy by providing your body with oxygen.  I encourage all students to listen, feel and follow their heart, your own guided awareness.  (YOGA). 

As far as I know, there is no scientific evidence that yoga improves the survival rate of people with cancer, however there is evidence that with regular practice of gentle movements with deep breathing can improve the quality of sleep, strength and flexibility as well as reduce fatigue.

Here is a sample of a recent class that I lead at York Hospital's Wellness Center. 

 



seated...check in by scanning your physical body for aches, tender spots, or areas that need attention.

seated...breath-work

seated...shoulder stretch, arm stretch, neck and spine, too

 

slow and gentle flow including some poses such as:  cat/cow pose, warrior sequences, standing mountain pose with sun breaths, sun salutations and balance. 

 

 

Remember if you do begin a practice, consult your doctor(s) and find a yoga instructor that you can trust.  Modifications for any pose is available and it's better to take the steps to prevent injury and recovery with ease.  Caution is the rule and less is best. 

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 Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital.
If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577
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Yoga Supports us

Healing as a Community...

Coming together as a group to practice yoga is very powerful.  How many times have you walked into the studio, see another person on their mat, someone that you know, someone that you trust, someone that you connect with in class and felt that today's practice is going to be nice.  Maybe that person inspires you, perhaps that person supports you in your efforts, or they care enough to ask you how you are doing.

 If you practice with the same group there is a comfort, feeling of support, trust, and strength that plays into your own practice. 

The yoga instructor influences the group as well.  I strive for just that.  When a yoga group is formed in the home, it is usually formed by the homeower. They decide who to practice with, when and how many to invite.  This begins the supportive yoga group.   Every once in a while a group will have an opening.  I do whatever I can to find the perfect replacement.

Groups in studios can become the same supportive group.  The same people come to the studio week after week.  When someone does not show up,  that person is  missed and often a phone is made or an email is sent asking  if they are Ok.  It feels good to be missed, to be noticed and be part of a group that care. 

Find a group and begin to reap the benefits of the energy formed.
Find the difference
Find your space

enjoy the change!

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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area, as well as at The Cancer Care Center of York County and York Hospital. 
If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

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Yoga and Ayurveda

Camden, Maine

Background of Yoga and Ayurveda

part 1 of Yoga and Ayurveda series

 "Yoga is one of the most extraordinary spiritual sciences that mankind has ever discovered.  Yoga covers physical, sensory, emotional, mental and spiritual to the highest self-realization. " (Farwley, David, Yoga&Ayurveda, 1999)

  "Ayurveda is one of the most remarkable holistic medical systems in the world.  It covers all aspects of health and well-being, physical, emotional, mental and spiritual.  It includes all methods of healing from diet, herbs, exercise and lifestyle." (Farwley, David, Yoga&Ayurveda, 1999)

Both yoga and ayurveda have a  long history with many layers to the science of each.  I believe that people will benefit from both.  As I look at both yoga and ayurveda, the two look at the person individually, bringing total awareness to the forefront.  Heal yourself through wholeness, sometimes this incudes therapists or doctors.  

The combination of studying yoga and ayurveda helps us understand our whole life.  Balancing our lives through the mind, body and spirit. 

If you are interested in learning more about ayurveda and your individual constitution take a simple test on line to find your dosha, (your unique mind-body type) and continue to follow this series on ayureda.  I hope to make it simple, fun and educational.  Journey with me and learn to balance your life.
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to your home. She is teaching in a couple studios right now in the Wells/Ogunquit area.
If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques and Ayurveda Science. You can reach her at 207-251-9577

Just for me...my yoga practice

Ogunquit footbridge

Yoga...Finding your way

A home yoga practice is as important as that first cup of coffee in the morning.  It starts your day off right.  Ahh, morning java. 

Q:  How long is a good morning yoga practice?
A:  How long do you have?  3 minutes, 30 minutes, 60?  your choice.  Isn't that fantastic.  You get to choose.  You set the timer.  Begin with your breath work, and move on from there.

Q:  Do I need a lot of space?
A:  No, If you can fit your mat on the floor you can fit in a practice.  Ideally, you want a little arm space, so stretch out your arms forward and back and you are golden. 

Q:  What are the benefits for starting a home practice?
A:  Time, location, and alignment.  You can begin a practice in minutes, the location can't be beat, and you can work on just one pose or several.  Work on your structure or just breath.  Another great reason to start a home practice is that you practice what is right for you on any given day.  You may try sun salutations on Monday, Wednesdays and Fridays, Tuesdays are all about restorative and Thursdays you work on a pose that you are finding difficult.  Again, You choose!!!

Q:  OK, I am ready.  How do I start?
A:  Find a quiet place in your home, shut off the phone, TV and computer.  Plan your practice (breath work only, some poses you want to try, sun salutations or work on one pose to make changes)....Put on some quiet music and sit quietly and breathe.  Concentrate on your breath.   From breath work move into a 10 minute sequence and always end in Savasana.  Find what works for you.  Ask for guidance from your yoga instructor. 

Relax, breathe and enjoy your practice
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to the home for small groups. She is teaching in a couple studios right now as well in the Wells/Ogunquit area. 
 If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice.  As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

July's message

July sunrise in Ogunquit

Very exciting July numerology message

Don't be afraid to forge ahead this month.  Look at areas that you want to grow, change and transform and go for it.  The sky is the limit.  Dream, inspire and set goals high this month, it will be worth it. 

What are looking at, that is new and different? What new healthy habits, wellness, business adventures are you thinking of at this time?....

Pursue, charge, find those new adventures that you have on the back burner..

This month is a great month to connect with others.  July's number (7) and the year (2012) add up to 12.  Twelve is the number for community.  Use this month to connect with others, attend a yoga class (using others to move you toward balance), maybe join a support group (start a support group), a family gathering perhaps, or a retreat to meet others of similar interests. 

Remember there is strength in numbers.
Use the numerology for guidance and fun, never let it rule your life.

Enjoy the warm sun, cold water, and sunscreen
Janine
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Janine is a Yoga Instructor and Life Coach practicing from her home studio. She invites students to her studio for personal sessions, as well as traveling to the home for small groups. If you are looking for gentle yoga to increase flexibility, strength, increase energy and decrease stress, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

Using Props in Yoga

Moody Beach

Do you use props properly?

Props can deepen a pose or support a pose that is, for whatever reason, a bit difficult for you.  I decided to have fun in triangle pose i needed the support of some driftwood at the beach that particular day.  My body was not warmed up, it was a cold and damp day and I was looking to create balance.  I was attempting to pose so my friend, Terri could snap a few photos. 
Terri needed to practice using her new lens and I needed some pictures for my portfolio.  Win-win situation I thought.

There are some general rules that I believe you should think about if you are a prop kind of a person.  I never used props until I began training.  Now I use them, especially at the beginning of my practice. 

Yoga is used to bring your body into balance.  If you are constantly fighting to stay in a pose, struggling to get out of a pose, or can't stay in a pose long enough to receive the benefits that consider using props.  But, with that said here are a few ideas or thoughts as you gather your props and get on your mat.
1.  Be your own guide.  Know what your body is telling you.  listen to yourself.  Awareness is key.

2.  Use props and then don't use them.  Explore the difference.

3.  Be open to using anything as a prop.  You can move a bit closer to a wall during balance poses (or a friend's shoulder), double fold your mat for your knees, use a sock to help slide across a hardwood floor.  Be open, and use your imagination.

4.  Ask for help or assistance or a gentle adjustment.

5.  Trust your inner guidance.  Your body knows what to do...don't always listen to your mind chatter.

Props can be a wonderful tool for those of us that need to find comfort in a difficult pose.  I use props in the restorative and adaptive yoga classes that I teach to find total relaxation and de-stress with ease.  I use props to help students find poses that they would not be able to do without assistance.  Adaptive yoga is a wonderful style of yoga that allows many people find their way onto a mat, stretch, strengthen and soften their body in ways they never knew they could by finding their own pose. 

Remember yoga is about balance on and off your mat.  Yoga means to unite.  Unite the breath and movement to reach a meditative state of being, and if that means using a prop or two then go for it. 

Everything in moderation!
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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for one on one personal sessions, as well as traveling to the home for small groups. If you are looking for gentle yoga to increase flexibility, strength and decrease stress within, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577

Oh, My aching Back

Those dog-gone hips are to blame.

Most people with issues in their neck, shoulders, back, hips, sciatic, legs and feet can put the blame on the alignment of their body.   More specifically, 65% of all people who  have these pains can blame their hips.  When your hips are out of alignment, the rest of your body needs to compensate, or it tries to adjust causing aches and pains. 

According to Lee Albert, an neuromusclar therapist at Kripalu Center, explains people have either an anterior pelvic tilt, rotated pelvis or elevated pelvis.
Here is the solution.  It takes one minute and you will feel relief.  Doesn't that sound fantastic. Then, (another secret) to keep your instant relief you must maintain correct posture during the day.  At your desk, driving, cooking, cleaning, watching tv, knitting, sewing, using your phone, computer and ipads, you must practice and maintain proper balance.    Yes, it takes effort, but very little effort to reduce your pain and feel great.  You can do it!!

Most importantly,  this is the important part...you need to stretch your quads.  When your quads are lengthened (stretched) your hamstrings will come into balance, correcting long and tight hamstrings.  This method of stretching is called Positional Therapy or 'slacking' the muscle.  I am saying when you have a sore back you need to work your front.  If you have hamstrings that are tight, I want you to work your quadriceps. Yes, this is correct. 
Positional therapy strengthens, stretches and slackens your muscles.  Yes, we want all three.  To strengthen, to stretch and to slack. 
I recently went to a training at Kripalu studying with Lee Albert, neuromusclar therapist and yoga instructor.  He explains this in detail.  To learn more, www.leealbert.com
Try these three yoga poses to release stress, tension, and soften your body.  Take your yoga practice to a new level and practice these structural yoga remedies.
I am using these poses in my practice as I develop a sequence for people in pain.  Most people that I work with have some back pain, arthritis, sciatica, shoulder pain or neck tension caused by a variety of reasons.  I hope you benefit from these poses as well.

1.  Thread the needle
2.  Alligator (1/2 frog pose)
3. Supine twist

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Janine is a yoga instructor and Life Coach practicing from her home studio. She invites students to her studio for one on one personal sessions, as well as traveling to the home for small groups. If you are looking for gentle yoga to increase flexibility, strength and decrease stress within, this is the style of yoga that you want for your practice. As a life coach, she leads educational coaching series along with personal one on one life coaching using the Co-Active Coaching techniques. You can reach her at 207-251-9577