Quinoa Salad
I often 
advise people to eat more salad. I don’t mean iceberg lettuce and tinned corn, though! Ideally, you should have a big salad every day, at lunchtime. It can even be your main meal, in the summer time. Obviously, if you have candida and need to avoid lettuce, or if you have diverticulitis or polyps in the colon, be careful with the raw veg.
Mix together: Escarole, rucula (rocket), misuni, beetroot greens, lamb’s lettuce, grated carrot, sprouts (I used mung, brown lentil&watercress), cooked quinoa grain, balsamic vinegar, olive oil,black olives, pink rock salt, walnuts and a tiny bit of cubed melon.
How to choose a yoga teacher
As a yoga teacher, this is a healthy and humble article to post. I have had a long journey with yoga, and have been gifted with humility as a result. Believe me, I did not arrive at adulthood knowing how to love, nor how to transmit compassion, nor how to respect other people’s limitations, beliefs or lifestyles. In yoga, this is fundamental, because every single student is singular, unique and on their own journey. You can only teach yoga from the heart, respecting physical limitations of the human body, and believing wholeheartedly that there is a Spirit guiding us from within if only we learn to tune into it. Om.
https://www.theguardian.com/commentisfree/2016/oct/27/yoga-injury-class-regulation-bad-practitioners
How to be a good yoga student
There is a lot of talk out there these days about how to be a good yoga teacher. I think that the best way to be a good yoga teacher is to be a good yoga student. Here are my tips for how I try to be a good student of yoga.
- I use my own yoga mat. This is a pretty basic aspect of yoga. You will spend quite a lot of time on your mat. Your bare feet and your sweet face will most likely touch the same parts of the mat on many occasions. I don’t know about you, but I don’t tend to nuzzle strangers’ feet. I also happen to think that, over time, your mat becomes impregnated with your psychic energy. I really encourage all good students of yoga to invest in a non-slip mat, and to keep it clean (they launder on a cool cycle really well – tip of the day!)
- I don’t eat for two hours before practice, and don’t drink for one hour. I don’t drink during class. The energy of digestion is a downward-moving energy. In yoga, we are channelling energy and moving it upwards, usually. If you are digesting, you create confusion within. Better to practice while fasting.
- I don’t practice when I have my period. Guys, you beat us on this one. The ladies are required to miss a few days per month, for the same reason as above. The menses are downward-moving. Yoga moves things upwards.
- To be a good student of yoga, I maintain silence before and during practice. Enough said.
- I practice six days per week, usually the same practice for a period of months, if not years. I know that this sounds craaazy to a beginner, but it really is the essence of the yogic mind. I figured this one out right at the beginning: I took a beginner’s class at the Sivananda Centre in London. There, they told me that the objective of the course was to encourage home practice. I thought “ok”, bought their book and started practising their simple sequence of Sun Salutations and 12 postures. I encourage you to do the same. The only way to be a good yoga practitioner is to practise!
On death
Now, there really isn’t anything radically wrong with being sick or with dying. Who said you’re supposed to survive?Who gave you the idea that it’s a gas to go on and on and on?
And we can’t say that’s it’s a good thing for everything to go on living, from the very simple demonstration that if we enable everybody to go on living, we overcrowd ourselves.
So therefore, one person who dies in one way is honourable because he’s making room for others
We can also look further into it and see that if our death could be indefinitely postponed, we would not actually go on postponing it indefinitely. Because, after a certain point we would realise that that isn’t the way in which we wanted to survive. w
Why else would we have children? Because children arrange for us to survive in another way, by, as it were, passing on a torch, so that you don’t have to carry it all the time. There comes a point where you can give it up, and say ” now you go.”
It’s a far more amusing arrangement for Nature to continue the process of life through different individuals than it is always with the same individuals. Because, as each new individual passes through Life, Life is renewed. And one remembers how fascinating the most ordinary, everyday things are to a child. Because they seem them all as marvellous, because they seem them all in a way tat isn’t related to survival and profit. When we get to thinking of everything in terms of survival and profit margin, as we do, then, the shapes of scratches on the floor cease to have Magic. And most things, in fact, cease to have Magic. So therefore, in the course of Nature, once we have ceased to see magic in the world anymore, we are no longer fulfilling Nature’s game which is to be aware of itself. There’s no point in it anymore. And so we die. And so something else comes to birth, which gets an entirely new view. It is not, therefore, natural for us to try to prolong Life indefinitely.
But we live in a culture where it has been rubbed into us, in every conceivable way, that to die is a terrible thing. And that is a tremendous disease from which our culture, in particular, suffers.
The gentleman says it much better than I can. Please enjoy the video. I will blog this week, promise.
PMPS: Post Mastectomy Pain Syndrome
Introduction
Among breast cancer patients, a common complaint is numbness or tingling in the upper-inner arm. This is called neuropathy and is often down to damage to one particular nerve: the intercostobrachial nerve.
ICBN
The intercostobrachial nerve (ICBN) is connected to the brachial plexus and innervates the axilla, medial arm and anterior chest wall. The brachial plexus is a group of nerves that originate in the neck and whose basic function is to move the arms. (plexus definition: a network of nerves or vessels in the body. an intricate network or web-like formation.)
It is well known that many breast cancer survivors have problems with mobility, strength and sensation in the arm of the affected side. Today, we are going to talk about the specific complaint of tingling, numbness, pain and loss of sensation in the armpit and the inner arm. Here is an image, lifted from the pdf whose link is in the references section, that illustrates perfectly the areas of skin that are innervated by the ICBN.
PMPS
Intercostobrachial neuralgia, also known as Post-mastectomy Pain Syndrome (PMPS) is estimated to occur in about 33% of breast cancer survivors. I can’t find reference to whether these are 5-year remissions, or longer or shorter intervals, but 33% seems to be the agreed upon figure, and this is for PMPS that persists for longer than three months after the breast surgery. There are other nerves involved in PMPS, but it appears that the the ICBN is the main nerve affected in most cases. Thus, some people say it is more correct to refer to Intercostobrachial neuralgia. However, as that doesn’t exactly roll off the tongue, let’s stick to PMPS and try not to think about PMS (ouch!).
Why does it hurt?
The origin of the pain is either:
- nerve damage during surgery, or
- scar tissue around the nerve.
Surgery in the axilla is usually to remove lymph nodes, and these are deep to the ICBN. Here is an image of the technique that is used to remove lymph nodes. I lifted it from the medscape article that is cited in the references section. Radiation therapy (RT) tends to damage nerve tissue and promote the formation of fibrosis, is also a cause of the PMPS.
Here is a wonderfully concise description of the surgical reasons for PMPS:
“The most commonly cited theory of chronic postoperative pain in breast cancer patients is the intentional sacrificing of the intercostobrachial nerves. These sensory nerves exit through the muscles of the chest wall, and provide sensation predominantly to the shoulder and upper arm. Because these nerves usually run through the packet of lymph nodes in the armpit, they are commonly cut by the surgeon in the process of removing the lymph nodes.” (http://www.cancersupportivecare.com/surgerypain.html)
I tried to understand what a “lymph node packet” might be, as this isn’t a term that we use in MLD speak. I think that it is a surgical term for the bundle of lymph nodes that is excised. [An article unrelated to PMPS and ICBN contained this phrase “We prospectively assessed 61 pelvic lymph node dissection specimens (packets) in 14 consecutive patients undergoing radical cystectomy.” ]
What to do?
As usual, when we use yoga therapy for breast cancer rehabilitation, we must respect limitations. Firstly, PMPS won’t be cured by practising yoga. But, it can be helped. Secondly, there is variability in the extent and severity of pain and impairment to range of motion. So, adopt a personalised approach and be patient. Use simple, slow movements with breath synchronisation to achieve optimum results. If you are a yoga teacher, you probably believe in prana. I certainly do, and no matter how scientific the tone of my posts, I will absolutely vouch for the healing effects of good prana circulation. So, when teaching, keep your students focused on the practice, not on the results. Also, use your own healing energy and direct it towards them. Wish them well. Ask for guidance and the blessing of whatever guiding energy you believe in.
Here are a few suggestions for sequences that you can integrate into your own practice and bring some flexibility and mobility to the chest and inner arm region. Note that all sequences mobilise the brachial plexus in general.
References
Practical stuff for the pericardium
In my last post, I described the pericardium and offered some information about how it may be affected in breast cancer survivors. Here are a few suggestions for sequences that could go into your own yoga sequence and help focus it on the diaphragm/pericardium
Yoga therapy for the pericardium
Radiation therapy (RT) has improved life expectancy for many cancer patients. However, it is well known that RT has long-lasting side effects that can range from mild to severe. Breast cancer patients treated with RT are at risk of damage to any of the structures near to the breast. This includes the heart, lungs, pericardium, skin, lymphatic vessels and nodes, and skeletal muscles. Today we are going to talk about the pericardium, what it is, how it may be affected/damaged in yoga therapy students, and how we can present a hatha yoga class to benefit and rehabilitate the pericardium.
What is the pericardium?
The pericardium is “a fibrous sac that attaches to the central tendon of the diaphragm and fuses with the adventitia of the great vessels superiorly.” The great vessels are the large blood vessels that carry blood to a from the heart. The adventitia is the outermost layer of the wall of a blood vessel. So, the pericardium is:
- A fibrous sac (two-walled, in fact, with fluid in the space between).
- Attached to the central tendon of the diaphragm (the main muscle of breathing).
- Fused with the outermost walls of the big blood vessels of the heart.
What does the pericardium do?
The pericardium has four functions.
- It protects the heart from infections,
- It protects the heart from knocks and jolts (this due to the fluid in the space between the two sacs),
- It lubricates the heart and
- It prevents excessive swelling of the heart in the case of a sudden increase in blood volume, which is usually associated with other illnesses or problems with sodium levels in the blood.
Unsurprisingly, given its roles, in Traditional Chinese Medicine, the pericardium is also referred to as the heart protector. The pericardium meridian runs down the inner arms, between the two tendons of the inner forearm, crosses the palm and then runs along the middle finger, terminating at its tip. Anyone who has treated secondary lymphoedema of breast cancer will observe that the affected areas coincide spectacularly with the pericardium meridian…
What happens to the pericardium during cancer treatment?
Fibrosis is the thickening and scarring of connective tissue usually as a result of injury. The injury in this case is a radiation burn. Bear in mind that there are diseases that cause a primary fibrosis (cystic fibrosis, for example). We are not talking about yoga therapy for such diseases here, although some of the underlying theory may be applicable. We are discussing yoga therapy for breast cancer patients who may have pericardium fibrosis caused by RT. This would be a secondary fibrosis, just at the lymphoedema seen in breast cancer patients is secondary to lymph node excision or what have you.
RT has a tendency to burn the surrounding tissue as well as the tumour. The pericardium is already defined as a “fibrous sac” and the fibrosity that can develop as a result of radiation burns is our main concern here. Bear in mind that different RT techniques will have greater or lesser probability of damaging the pericardium. I observe that women with deep tumours often have RT tattoos on the other side of the chest, meaning that at least one ray had to cross the chest the get to the tumour. Shudder. Indeed, this article (from 2010) says that 20% of oncology patients who have had RT in the chest develop constrictive pericarditis. This is called “radiation-induced constrictive pericarditis.” Constrictive pericarditis is a medical condition characterized by a thickened, fibrotic pericardium, limiting the hearts ability to function normally.
Let’s also take a moment to recall that chemotherapy often damages the heart.
Yoga poses for the pericardium.
Spinal extensions, backbends, outwards arm rotations, held inhales, arm raises with inhales and basically anything that stretches the chest and moves the diaphragm will be therapeutic for the pericardium. However, as usual, there are limitations and contraindications that must be considered. A glance at this page is useful in that it demonstrates a number of poses that quite frankly could not be used in the classes that I give.
Firstly, recall that fibrosis is not reversible. It can be improved and loosened, but under normal circumstances, it is chronic. I mention this to help you pace your program and not expect miracles. I also warn strongly that overwork and tears are not desirable. So, work within your students’ limits.
Referring back to the last page I mentioned, the “puppy dog pose” could be modified to a cat-cow sequence, breathing out with rounding the back and in when arching. Another typical viniyoga sequence is moving slowly between cat pose and child’s pose.
Another typical sequence is alternating between standing on the tiptoes with the arms reaching up (keep to shoulder height in some cases, elbows may also need to bend, ideal is palms facing at the top) and a half-squat with a spinal twist. If you alternate sides and breathe in when you go up and out when you go down, you get a really nice loosening effect in the mid-trunk without really running risk of injury.
What can be interesting is using breath retentions to increase the lung volume and mobilise the intercostal and the serratus anterior muscles. Next week I will post a sequence that I use and love. Right now, I have to go. It’s been a long post and I think that I have communicated what I set out to.
To yog is to live. Keep at it!!!
Yoga and the Endocrine System – Peace in the poses
The practice of Hatha Yoga uses postures, breath and mental focus to bring about peace. By peace, we refer to the physical peace derived from flexible muscle and joints, free of pain, good quality sleep, proper oxygenation brought about by correct breathing and mental restfulness, a state of alert calm, wakeful quiet.
There are scientific studies being done on the effects of yoga on the endocrine system – the hormones. This is very promising work. For a long time, people have tried to tie yoga nadis to the nervous system, and it is certain that some parallels can be drawn between nerve plexi and the chakras. But this will never give the whole picture of just why a sustained hatha yoga practice, over years, brings about such overall good health and humour.
The Endocrine System
The endocrine system is composed of glands, organs and the substances they produce, known as hormones. Hormones are secreted or excreted in miniscule quantities, but they have far-reaching effects. Any woman who has ever taken hormonal birth control or even had a period knows this.
HPA Axis
Of great interest to those working with breast cancer is the so-called HPA axis, or Hypothalamo-Pituitary-Adrenal axis. This is basically a cascade within the endocrine system in which one gland signals another. The HPA helps control our reactions to stress, among other things. The hypothalamus and the pituitary glands are nestled beside each other, and the link between the nervous system and the endocrine system is right here. Basically, the hypothalamus secretes hormones that cause the pituitary to secrete hormones. The hypothalamus receives information from the brain stem, that is, information from our body. The anterior pituitary gland is where the hormones are secreted, and has been found to be activated by GABA. Pituitary hormones then signal the adrenal glands, where cortisol is produced.
HPG Axis
There is yet another hormone axis called the HPG axis, or Hypothalamo-Pituitary-Gonad axis. This axis signals and controls the sex organs. The majority of breast cancer patients are menopausal or peri-menopausal at diagnosis, and those who are still menstruating have their periods suppressed in a bid to reduce oestrogen production. The crux of the matter is the the Hypothalamus signals the Pituitary and this released two hormones, LH and FSH. FSH does the final conversion of androgen to oestrogen, but LH helps produce the androgen, which coverts to oestrogen. This process uses an enzyme called aromatase, and you may have heard of aromatase inhibitors, a class of drugs used in breast cancer patients with hormone-sensitive tumours.
Cortisol
One of the hormones that is of interest to yoga practitioners is cortisol. Cortisol is produced in the adrenal glands and secreted into the blood. Almost all cells of the body have cortisol receptors (these are like antenna or tunnels on the cell walls and they all the cells to transport the cortisol into the cell, where it can exert its effect.) So, if you have high cortisol levels, you may see a wide range of effects in the body, including:
What is cortisol? In it’s normal function, cortisol helps us meet life’s challenges by converting proteins into energy, releasing glycogen and counteracting inflammation. For a short time, that’s okay. But at sustained high levels, cortisol gradually tears your body down. Cortisol is one essential we can’t live without. But too much of a good thing is not healthy.
Sustained high cortisol levels destroy healthy muscle and bone, slow down healing and normal cell regeneration, co-opt biochemicals needed to make other vital hormones, impair digestion, metabolism and mental function, interfere with healthy endocrine function; and weaken your immune system.
Adrenal fatigue may be a factor in many related conditions, including fibromyalgia, hypothyroidism, chronic fatigue syndrome, arthritis, premature menopause and others. It may also produce a host of other unpleasant symptoms, from acne to hair loss.
(https://www.womentowomen.com/hormonal-health/the-destructive-effect-of-high-cortisol-levels/)
Here is a summary of the scientific studies substantiating the fact that the practice of Hatha Yoga reduces blood cortisol levels.
GABA
Another hormone of interest to yoga practitioners is GABA (Gamma-amino butyric acid). Low GABA levels in the brain are linked to anxiety and depression. Anyone who has had cancer treatment knows that depression is rarely far away. In my opinion, it is a very natural reaction to the physical trauma of treatment and the emotional trauma of facing your own mortality. But depression cannot be allowed to continue unchecked, and the practice of Hatha Yoga helps regulate mood. For example:
In a German study published in 2005, 24 women who described themselves as “emotionally distressed” took two 90-minute yoga classes a week for three months. Women in a control group maintained their normal activities and were asked not to begin an exercise or stress-reduction program during the study period.
Though not formally diagnosed with depression, all participants had experienced emotional distress for at least half of the previous 90 days. They were also one standard deviation above the population norm in scores for perceived stress (measured by the Cohen Perceived Stress Scale), anxiety (measured using the Spielberger State-Trait Anxiety Inventory), and depression (scored with the Profile of Mood States and the Center for Epidemiological Studies Depression Scale, or CES-D).
At the end of three months, women in the yoga group reported improvements in perceived stress, depression, anxiety, energy, fatigue, and well-being. Depression scores improved by 50%, anxiety scores by 30%, and overall well-being scores by 65%. Initial complaints of headaches, back pain, and poor sleep quality also resolved much more often in the yoga group than in the control group.
http://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
Conclusion
I really could write all day, but my daughter will get mad at me, and Sunday is Sunday. I will leave you to think about this:
Hatha yoga reduces blood cortisol, stimulates the vagus nerve and just darn well calms us down. The brain stem recognises our altered physical state and sends this information to the Hypothalamus. The Hypothalamus says to the Pituitary “all is good, settle down”. The HPG and HPA axes find homeostasis and we establish a feedback loop of calm and settledness. To any scientists reading this, I know it sounds facile. But I think that your research – and our practice- will lead us to this conclusion.
In the meantime, keep practising. We find peace in the poses. Om.
Read on…
For your reading pleasure, a few curated links to articles discussing Yoga and the endocrine system.
http://www.bu.edu/news/2012/03/07/researchers-find-yoga-helps-ease-stress-related-medical-and-psychological-conditions/
Click to access MedicalHypothesisPaper-3.pdf
http://breastcanceryogablog.com/tag/gamma-aminobutyric-acid/
http://www.forbes.com/sites/alicegwalton/2011/06/16/penetrating-postures-the-science-of-yoga/
A few links about yoga and breast cancer
I am out of town, so will just offer a brief Sunday update of a few links:
http://www.ibtimes.co.uk/yoga-reduces-fatigue-inflammation-breast-cancer-survivors-1434126
http://www.yogahealthfoundation.org/health_benefits_of_yoga_explained#breastcancer
http://www.lbbc.org/Learning-From-Others/Ask-the-Expert/2014-03-Yoga-and-Breast-Cancer
Happy reading!
Yoga vs Pilates: What's the difference?
“Should I do yoga or Pilates?”
I hear this question a lot. As a yoga teacher, I am naturally inclined to say yoga. However, I recognise the usefulness and appropriateness of both systems, depending on the person and their circumstances.
Let’s explore the similarities and differences between Yoga and Pilates.
Fundamentals
Yoga is an ancient system of healthcare and spiritual inquiry. What most of us consider yoga is really only a fraction of the entire body of Ayurvedic medicine. Hatha yoga consists of specifically applied breathing and postures. There are many branches of hatha yoga, including Astanga and flow styles (vigourous, stimulating), Kundalini and tantric lineages (spiritual), and everything in between. The objective of yoga is to heal the physical body and prepare body and mind to sit in contemplation and, eventually, meditate profoundly. The stilling of the mind is paramount in yoga.
Pilates, is a system of exercise developed in Germany by Josef Pilates. Setting out to align and strengthen the body, Mr. Pilates believed that the mind, when properly oriented towards the physical endeavour, could completely dominate the body, bringing it into harmony through force of will, as it were. Thus, as in yoga, there is mental focus required, but the objectives are quite different. In our modern world, we tend to believe the the intellect reigns supreme and human ingenuity can solve any problem. For this reason, the Pilates philosophy may be more comprehensible for the beginner. It is hard to imagine what “stilling the mind” might entail until we have experienced it. When choosing between Yoga and Pilates, review your belief system: are you more materially or spiritually oriented? While yoga doesn’t have to be spiritual, I could not deny the spiritual underpinnings of the practice.
Movements
Yoga can be both dynamic or static, depending on the style. Dynamic yoga places poses in a sequence and one moves smoothly from one to the other. This can be used for warming up – the famous Sun Salutation, for example – or the whole series can be built around flowing vinyasa-s. More static styles work on holding poses. The time can be measured in number of breaths or in seconds/minutes. Yin yoga, for example, holds poses for five minutes or more, allowing deep work into the connective tissue. Some styles combine the two: Viniyoga usually takes each pose through a dynamic phase before holding the pose for a certain number of breaths. The idea behind yoga is that the subtle energy needs to flow in all parts of the body, so a practice could focus on one area (hips, chest) or indeed a whole season could be dedicated to working slowly towards a certain key pose. Again, depending on the style, because the flow styles are more “full body” and some systems work with a set series of poses that work the entire body.
PIlates is always a full body workout, but you may use certain props such as balls, stretchy bands and magic rings to focus a class. There is also simply mat Pilates which perhaps looks more like yoga. Notwithstanding, some yoga styles, such as Iyengar, use props. Pilates is focused on aligning the joints, toning the muscles and strengthening the core abdominal musculature.
Breathing
Correct breathing is important in both systems. In Yoga, breath and movement are co-ordinated and interdependent. Inhaling for opening movements (extensions, lifts), we exhale to close (flexions, lowering). The breath brackets the movement. That is, the breath is longer than the movement, beginning before and finishing after. Most Yoga classes involve a component of “pranayama” or breathwork. This can be done during the practice, or in special gentle sequences. More often, we close the class by sitting with a straight back and breathing through one or both nostrils following a pattern and rhythm designed by the teacher.
Pilates also has specific breathing patterns, but they are distinct. Inhaling to open and exhaling the close is usually observed, but this pattern is reversed in some exercises. In strength work, we are taught to exhale when applying force (think of a weightlifter’s grunt when squatting). Pilates uses this technique for its strength component. In Pilates, the navel is usually held in. However, with tensed abs, we can produce “paradoxical breathing” as we draw breath, . Paradoxical breathing is a breathing pattern in which the pressure in the lungs increases due to intake of air, but the lung volume does not increase (the lungs can’t expand because the tensed abs limit diaphragm movement). Paradoxical breathing is the hallmark of anxiety and even trying it for a few seconds brings on quite a nervous feeling. Try it yourself: pull your abs in then breathe deeply a few times. That heady feeling? The brain’s response the the increased lung pressure. So, while Pilates will produce more toning and strengthening than yoga might, it can have undesired secondary effects due to the breathing. When deciding between Yoga and Pilates, review your personality and challenges: are you nervous, anxious and looking for mental peace? Or are you more interested in toning and firming?
Adaptations for Breast Cancer Survivors
A yoga teacher with a good training will know how to adapt yoga poses (and flows) to minimise their potential harmfulness to irradiated and/or post-operative areas. Bear in mind that this somewhat eliminates styles in which a set of poses “has to” be practised as a sequence. If these sequence is what the teacher CAN teach – and many 200-hour trainings teach their teachers only set sequences, not how to sequence postures – then a practitioner who “cannot” do the equence will put pressure on herself, the teacher and the class. We need a therapeutic style for breast cancer work, so make sure your teacher knows how to adapt both postures and sequences. Bear in mind that yoga teaching is economically unrewarding and some teachers will be under pressure to fill their classes at any cost. Bear in mind, also, that some teachers might be unaware of their limitations. By reading this post, you are gaining the knowledge necessary to assess your potential teacher and decide.
Astanga-style flows are awesome for the fit body, but tend to include quite a few arm balances. Bear in mind that even the ever-famous Downward Dog (Adho-mukha-svanâsana) is an arm balance. This seemingly simple pose puts pressure on wrists and arms, requires full range of motion in the shoulder joint and requires that Serratus anterior be stretched. All of these factors make Downward dog a tough pose for breast cancer patients. I am not saying “Don’t do it”. I am saying – assess carefully just how important this pose is to the final objective of yoga – stilling the mind through body and breath work – and decide if a class that involves a lot of Downward dog is the BEST option.
Kundalini classes also tend to work set kriyas – sequences – but are probably easier on the breast cancer survivor as the âsana element is less important. There tend to be poses that work pretty intensly the abdominal region, so those with shoulder drop might find this imbalance makes some kundalini poses more challenging.
Bikram is out because of the heat. Too dangerous for lymphedema.
I practice and teach Viniyoga. It covers all the bases when it comes to adaptation of postures and sequences. The therapeutic aspect of Viniyoga also makes it more useful when working with the very personal journey each breast cancer survivor is coursing.
Pilates is subject to the same general contra-indications I mentioned about Astanga and flow styles. It may be difficult for a teacher to adapt a class to one single student. Arm balances for core work may be unavoidable. It may be left to the student to adapt the poses, rather than receive specific instructions about how to do so. Pilates will be great for bringing the shoulders back into alignment and keeping the shoulders joint stable, but again, interview your teacher and decide if they are the person best able to help you.
Conclusion
Gentle physical exercise is a must for breast cancer patients. How tough you want to go is up to you, but it also depends on where you were when you were diagnosed. Did you have a good level of physical fitness, or had you been making excuses for too long? How old are you? Have you any extenuating circumstances like injuries or co-pathologies? Answering these questions helps you to decide what your goal is. But, really, I urge you to go slow at first, and keep a steady pace over time. This will bring greater rewards, over time, than plunging in and risking injury and setbacks. Either yoga or Pilates will do you a great service. Find a teacher who knows and inspires confidence, a class that is nearby and at a time that you can manage. Consider taking a private class, just to give the teacher time to know your history, your limitations, and to teach you how to modify the postures that you will find in the group class. Most important of all is to stick with it!
If you can’t find a group class in your area, why not start one yourself? Find three other breast cancer patients – not too hard, sadly – and contact a teacher. Be pro-active and believe that this is a fundamental part of your healing journey. Om.