Breast care

Among the women who come to my yoga classes are typically one or two breast cancer survivors, and often at least one woman who is in the midst of dealing with breast cancer. Keeping our breasts healthy is one of the most important things we can do. One of the best ways is to activate the lymphatic system, .which, in addition to helping your body fight infection, removes potentially harmful materials from the body's tissues and cells. Lymph flow is dependent upon muscle contractions, which massage the outside of the lymphatic vessels, and breathing, which pulls lymph along with each inhalation. With its sensitivity to breathing and movement, it is easy to see how the lymph system responds so positively to yoga practice.

Healthy breasts

The following simple yoga exercises stimulate the circulation of blood and vital energy through the lymphatic system. Feel free to practice these exercises and postures individually or as a set. The first two, Diagonal Stretch and Reach for Health, can be done either sitting on the floor or on a chair with the spine straight and the feet flat on the floor.

Diagonal stretch

In this exercise the lymphatic system is activated by vigorous movement and powerful breathing. The pad at the base of the little finger is a reflex point that empowers the communication center of the brain.

1: Sit in Easy pose. Place your thumbs on the pads of the hands at the base of your little fingers. Keep the rest of the fingers straight. Extend your arms out to the sides, parallel to the ground, with the palms facing downward.

2: Alternately raise one arm up 60° from the horizontal while bringing the other arm down 60°. Inhale as the left arm goes up, and exhale as the right arm goes up. Breathe powerfully and move quickly. Continue for 1-3 minutes.

Reach for health

In this exercise the powerful movement of the arms, coupled with the forceful breath, is similar to a martial arts exercise. The "snapping back" movement activates the lymph and breast tissue.

1: Sit on your heels. If you need to take pressure off the knee joints, place a firm pillow between your buttocks and legs. Make your hands into fists with your thumbs tucked inside. Bring your hands to chest level with your arms by your side, elbows pulled back.

2: Powerfully extend one arm forward on a deep inhale. As your arm extends its full length, open your fingers as though you were grasping something. Then close them quickly, again with the thumb inside, and snap the arm back powerfully to the side of your body as you exhale strongly. Repeat with the other arm and continue for 1-2 minutes.

Frog pose

This exercise increases the flow of energy to the body and mind. Internal heat (called tapas) and energy move from the pelvic area upward through the heart center and balance the glandular system.

1: While standing, bring your heels close together or touching, and turn your feet slightly outward. Squat down keeping your heels off the ground and bringing your fingertips to the ground with arms inside your spread knees. Straighten your spine as much as possible in this squatting position.

2: Inhale and straighten the legs, bringing the head as close to the knees as you can. The fingertips remain on the ground, and the heels stay slightly off the ground. Exhale and return to squatting position. Continue for one minute. Then relax.

One-legged bow

This exercise stretches and increases circulation under the arms where the lymph system is active. One-Legged Bow pose also stimulates the glandular system.

1: Lie down on your front with your arms resting at your sides, and your feet slightly apart.

2: Bend one leg toward' your head and grasp the foot with hands interlaced, or one hand on top of the other If you cannot reach the ankle, loop a belt round the ankle and grasp either end of the belt.

3: Create a tension between the arms and the leg and arch the body up in One-Legged Bow pose.

4: Inhale as you lift yourself higher and rock back onto your pelvis, arching your upper spine, expanding your chest, and lifting your head.

5: Then exhale as you rock forward onto the upper chest, keeping the arms straight, and the leg arched high. Your chin may come to the ground. The leg that is on the ground is straight, and will move slightly off the ground with the rocking movement. Continue rocking back and forth with strong breaths for one minute, then switch legs and repeat for another minute.

6: Rest for at least 20 seconds with the head turned to one side and your arms relaxed by your sides, palms facing up.

Beautiful breasts

Our breasts don't have to sag with the passage of time if we know what to do to keep the supporting muscles strong, just think how much healthier your breasts can be when they are able to support themselves with their own muscles rather than relying on "supportive" but tight bras, which can seriously constrict your vital circulation. Here are a few exercises to keep your breasts firm and lovely.

Palm press

This strengthens the muscles of the breasts, chest, and upper arms. Press with as much pressure as you can manage. In maintaining this lifted posture throughout the day, you will notice that it also uplifts your mind.

Sitting in Easy pose or standing, simply bring the palms of your hands together at chest level and press them together tightly' as you exhale. Relax the pressure as you inhale, then begin again. Repeat 20 times or more.

Arm press

This exercise strengthens the muscles around the breasts and the sides of the torso. It also strengthens the nervous system. Press with the maximum amount of pressure for the most benefit, and repeat as often as you remember throughout the day.

Sitting in Easy pose or standing, place your palms and forearms together slightly above chest level. Lift your elbows a few inches away from your body. Press the entire length of the palms and forearms together on the exhale. Inhale and release the press. Repeat 20 times or more.

Wall press

This strengthens and tones the muscles of the chest and upper back. It is also beneficial for the abdominal and leg muscles, especially the calves and Achilles tendon in the heels. The inward-facing hand positions provide optimal benefit to the muscles around the breasts.

1: Stand with your feet on the floor 24-28m (45-60cm) away from the wall. Place your hands on the wall about shoulder-width apart, with the arms positioned so that the elbows are facing outward and the fingers of each hand face inward toward each other Inhale.

2: As you exhale, bend your elbows and bring your nose toward the wall. On the inhalation return to the original position. Bend only the elbows, keeping the legs straight. Continue for 10-20 repetitions.