​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
yogacheryl.com
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE

5/5/2015

0 Comments

Healing Yoga for Cancer Survivorship: Kneeling Yoga

 
We move further into the mindful movement of this series by repeating some of the quieter practices and adding a section on kneeling yoga.  

Picture
Stating Your Intention
During the first yoga session you will create an intention for your yoga practice. Each time before  you practice, sit comfortably with the eyes closed and bring to mind this resolve, state it silently three times with your full awareness. 


Picture
Vowel Spiral A-E-I-O-U-M 
Begin in a comfortable seated position (you may sit in a chair if needed).Take a few breaths into the lower belly and exhale naturally through the nose. When you are ready to begin, chant the sounds at a natural speaking pitch. You may also place your hand over the areas of the body where the vibration is strongest.
  • AHH at the Heart
  • AAA at the Throat
  • OOO at the Belly (lips very  round)
  • EEE in the Head (smile wide with the mouth)
  • UUU at the Tailbone
  • MMM at the Crown 
  • Repeat AHH at the Heart
Intended Benefits: Each vowel resonates within your body at different levels bringing awareness and relaxation.


Picture
Uttarabodhi Mudra 
Clasp hands together and press index fingers together and thumbs together and open the center of the palms. 
Variation I: Hold hands in front of belly with the sides of the thumbs, heels of the hands and sides of the pinkie fingers against abdomen. Creates a sense of self-nurturance.
Variation II: Hold hands in front of heart with the sides of the index fingers and sides of the thumbs against the sternum. Activates the thymus gland to increase immunity.


Picture
Seated Lateral Bend
Begin in a comfortable seated position (you may sit in a chair if needed). Reach the crown of the head up towards the ceiling. As you inhale side bend to the right and bring the left hand to the right shoulder, or bring the left hand to the top of the head, or reach the left arm overhead with the palm facing down. The right hand is on the floor beside the hip with the elbow bent towards the body to keep the right shoulder relaxed. Keep both sit bones grounded into the floor. Exhale return to center. Repeat to both sides with the breath 5 times.
Intended Benefits: Opens side ribs and facilitates breath and lymph movement throughout the torso. 


Picture
Seated Twist
Begin in a comfortable seated position (you may sit in a chair if needed). Reach the crown of the head up towards the ceiling. As you inhale, draw both hands together at the heart, or to the top of the head, or raise both arms straight up overhead to create length in the sides of the torso. Exhale and twist our belly, ribs and chest to the right, bring the left hand to the right knee, the right hand on the floor behind you. Inhale and return to the center with the arms in your chosen position. Exhale and repeat to the left (shown). Repeat to both sides with the breath 5 times.
Intended Benefits: Opens the ribs, massages the organs facilitates breath and lymph movement throughout the torso. 


Picture
Seated Forward Bend 
Begin in a comfortable seated position (you may sit in a chair if needed). Reach the crown of the head up towards the ceiling. As you exhale reach the arms forward and lean the torso forward from the hips. Keep the lower back long as the navel reaches forward. Use the arms to support the body and come forward as far as feels comfortable, to the palms, or even to the forearms. Keep the pelvis grounded and breathe gently into the stretch. Hold for at least 5 breaths.
Intended Benefits: Stretches the thighs, groins, hips and low back.


KNEELING YOGA

This gentle kneeling yoga series will deepen movement in the spine, shoulders and hips, increase breath capacity and help to move lymph through the nodes and vessels in the chest and torso. When moving the arms it is important to only stretch to a comfortable degree, especially if there are surgery sites or ports in the chest, alternate arm positions will be given  so be sure to choose what is comfortable for your body today. Continue to follow the pace of your breath; it is a barometer of how you are feeling in each pose. If you find yourself holding the breath, try again a bit more gently. If you become light-headed or nauseated, stop and rest in a simple cross- legged position for a few moments before continuing. 

Picture
Cat/Cow
Begin kneeling with the hands under the shoulders, knees under the hips with the toes pointed. As you inhale, lengthen the spine from the crown to the tailbone.
Cat: As you exhale draw the belly in, round the back and drop the head and tail bone towards the floor. 
Cow: As you inhale arch the back lifting the sternum forward and the tailbone up towards the ceiling, pulling the shoulder blades down the back. Repeat at least 5 times with the breath. 
Intended Benefits: Massages the internal organs, stretches the muscles along the spine, assists with lymphatic drainage


Picture
Extended Childs Pose to Cobra
Extended Childs Pose: From a kneeling position, step the hands forward a few inches and then exhale into Childs pose with the arms extended overhead on the floor. Only go back as far as your knees will comfortably allow.
Knee Plank: As you inhale move the torso forward bringing the shoulders over the wrists and the torso in a plank position. Then exhale back into Extended Childs Pose.
Cobra: If it is available to you, you may also bring the torso all the way forward into a gentle back bend with the elbows bent, the heart lifting and the pelvis close to the floor. Then exhale back into Extended Childs Pose.  
Repeat at least 5 times with the breath.
Intended Benefits: Stretches and strengthens the front and back of body, assists with lymphatic drainage and constipation.


Picture
Childs Pose to Extended Hero
Childs Pose: From a kneeling position, exhale and sit back on the heels into Childs pose with hands beside the feet or place palms in front of the knees for more support.
Alternate Childs Pose: Only go back as far as your knees will comfortably allow. You may need to place the hands in front of you and lower yourself down slowly, especially if there is knee pain or any nausea.
Extended Hero: As you inhale, lift the chest, press the pelvis forward and raise hands to the heart, hands to the head or the arms straight overhead.
Then exhale back into Childs pose by sitting back on the heels, folding the torso forward and bringing hands to floor beside the feet or in front of the knees.
Repeat at least 5 times with the breath.
Intended Benefits: Stretches and strengthens the torso, assists with lymphatic drainage and constipation.


Picture
Legs in the Chair

Lay on the back with the legs in the seat. If you are using a hard piece of furniture, be sure to place a folded blanket between your calves and the surface. You may also wish to use a folded blanket for a pillow. Place the arms slightly away from sides with the palms facing up
Rest for at least 10 minutes.
Intended Benefits: Induces relaxation response, reduces edema in the legs and feet, relaxes lower back

0 Comments



Leave a Reply.

    Index:

    • Anatomic Focus
    • Chair Yoga
    • Chakras
    • Eight Limbs
    • Koshas
    • Posture Specific
    • Prana Vayus
    • Pranayama
    • Sun & Moon Salutations
    • Therapeutic
    • Vowel Spiral
    • Yoga for Cancer 
    • Yoga Nidra
    • 2015 India Trip

    Archives:

    September 2022
    August 2021
    August 2020
    February 2019
    December 2018
    November 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    January 2011
    September 2008
    August 2008
    July 2008
    June 2008
    May 2008
    April 2008
    March 2008
    February 2008
    January 2008
    December 2007
    November 2007
    October 2007
    September 2007
    August 2007
    July 2007
    June 2007
    May 2007
    April 2007
    March 2007
    February 2007
    January 2007
    July 2006
    June 2006
    May 2006
    April 2006
    March 2006
    February 2006
    January 2006


    RSS Feed

    I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.​
    - L.G.

Vertical Divider
Chat with Cheryl   |   ​Bio   |   Press
Contact   |   ​Join Mailing List
Vertical Divider
Classes & Workshops   |   Self-Care Courses   |   ​Private Yoga Therapy      Reiki
Vertical Divider
Mentoring   |   Teacher Training
​Yoga for Cancer   |  ​ Yoga Nidra

Yoga Encyclopedia App
​
​Blog   |    ​​Store   |    Malas  


Picture

(c) 2005-2022 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP