YogaforHealing

Itissoimportantduringcancertreatmenttobegintorelatetothebodyinapositiveandhealthyway.Ourfirst
week will focus on body and breath awareness through a series of gentle movements, breathing exercises and
mudras. Be sure to stay in contact with your body and breath throughout the practice, and only do the
movementsinarangeofmotionthatiscompletelycomfortable.

CENTERING
Thesepreparationpracticeshelptosetthemoodandintentionforhealingtotakeplace.

ChantOM
ThesoundOMistheprimevalsoundfromwhichallothersounds
emerged,themothersound,oreventheoriginofcreation.Itisbest
tobeginchantingthethreesoundsseparately.Inhaleand
pronounce1/3ofthebreathasalongAAA,thesecond1/3ofthe
breathasOOOthefinal1/3asMMM.
Benefits: Acalmingeffectfromregulatedbreathing;improved
organfunctionandconcentration,afeelingofwellbeingandpeace.
SettingYourSankalpa
Createforyourselfasimplestatementinthepresenttensethatwill
serveasanintentionforyourpractice.
Benefits:Putsyouintouchwithyourdeepestwishforselfhealing
andtransformation.

PRANAYAMA
Thesebreathingpracticeshelptobringawarenesstothenaturalbreathandcreateintentionwhile
breathingnaturally.

ObservetheNaturalBreath
Liedowncomfortably,closetheeyesandfeelthebreathmovingin
andoutofyournostrils.Noticewhattheinhalefeelslikecomingin
andmovingdownintoyourlungs,creatingafullsensation.Notice
whattheexhalefeelslikemovingupandoutofthebodythrough
thenostrils,creatingasurrenderedfeelinginthebody.
Benefits:Buildsmindfulnessandawareness

4ParthBreath&MantraMeditation
Observethefourpartsofthenaturalbreath:
InhalePauseExhalePause.
Begintorepeatthefollowingmantrassilently:
- InhaleIAccept
- PauseafterInhaleIamGrateful
- ExhaleIGive
- PauseafterExhaleITrust
Benefits:Providessomethingforthemindtofocusonandbuilds
steadyconcentrationalongwithpositiveaffirmations.

CherylFennerBrown,PYT 2013HealingYogaforCancerResearch

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 YogaforHealing

MUDRA
TheseHasta,orhandmudrasbringawarenesstodifferentpartsofthebody.

KanishthaMudra
Holdpalmsinfrontofchest
Touchtipsofpinkiefingerstogether
Allowotherfingerstorelaxinward
Benefits:Deepenssenseofembodimentandconnectiontothe
earth

AnamikaMudra
Holdpalmsinfrontofchest
Touchtipsofringfingerstogether
Allowotherfingerstorelaxinward
Benefits:Cultivatesselfhealing

MadhyamaMudra
Holdpalmsinfrontofchest
Touchtipsofmiddlefingerstogether
Allowotherfingerstorelaxinward
Benefits:Stabilizesenergylevels

TarjaniMudra
Holdpalmsinfrontofchest
Touchtipsofindexfingerstogether
Allowotherfingerstorelaxinward
Benefits:Expandsbreathcapacity

AngushthaMudra
Holdpalmsinfrontofchest
Touchtipsofthumbstogether
Allowotherfingerstorelaxinward
Benefits:Enhancesinnerguidanceanditsexpression

HakiniMudra
Holdpalmsinfrontofchest
Touchthetipsofallfingerstogetherandsensetheenergetic
connectionbetweenthefingersandpalms.
Benefits:Enhancesbodyawareness

CherylFennerBrown,PYT 2013HealingYogaforCancerResearch

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 YogaforHealing

ASANA
Thisweekwewilllearnaflowingfloorseriesthatwarmsupthemajorjointsandmusclegroupsinthebodyto
providegentlemovementandstressrelief.

FloorVinyasa
Beginlyingonthebackwiththelegsstraight
Exhaledrawrightkneetochest
Inhaledrawrightkneeouttoright
Exhalecrossrightkneeovertoleft
Inhaletocenterandextendrightlegup,holdingbehindthigh
Exhaledrawrightkneetochest
Inhaleextendlegtofloorandarmsoverhead
Exhalerepeatsequencewithleftleg
Benefits:Opensthemajorjointsofthelowerbodyandstretchesthe
legs,hips,lowbackandshoulders

RESTORATIVE
Savasanaisabasicrestorativepostureandistypicallydoneattheendofayogaclasstoallowforthepractices
youhavedonetobefullyintegratedintothemindandbody.

Savasana
Lieonbackwithlegsstraightandfeetrelaxedtosides.Movearms
awayfromsidesslightlyandturnpalmstofaceceiling.Youmayuse
supportunderthekneesforlowbackpain;andafoldedblanket
undertheheadifneeded.Rest515minutes.
Benefits:Allowsforintegrationofmindandbodyafterasana
practice,promotesrestfulawareness

CherylFennerBrown,PYT 2013HealingYogaforCancerResearch

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 YogaforHealing
MEDITATION
TheBodyScanmeditationherehelpstobringawarenesstoallpartsofthebody.Itsystematicallyrelaxesthe
mindandthebodyatthesametimeandisaveryhelpfultoolforhealing.Laycomfortablyonthebackwith
supportundertheheadandkneesifneeded.Asyouhearthebodypartsnamed,saythenametoyourselfandfeel
eachbodypart:
Righthandthumb1stfinger2ndfinger3rdfinger4thfingerpalmofthehandbackofthehand
wristforearmelbowupperarmrightshoulderarmpitchestwaisthipgroinbuttock
thighkneecalfankleheelsoleofthefoottopofthefootrightbigtoe2ndtoe3rdtoe4th
toe5thtoe.
Lefthandthumb1stfinger2ndfinger3rdfinger4thfingerpalmofthehandbackofthehand
wristforearmelbowupperarmleftshoulderarmpitchestwaisthipgroinbuttockthigh
kneecalfankleheelsoleofthefoottopofthefootleftbigtoe2ndtoe3rdtoe4thtoe
5thtoe.
Topoftheheadforeheadrighttemplelefttemplerightearleftearrightcheekleftcheekright
eyebrowlefteyebrowtheeyebrowcenterrighteyelefteyerightnostrilleftnostrilthewhole
noseupperliplowerlipchinjawthroatrightcollarboneleftcollarbonerightchestleftchest
theheartcenterupperabdomennavellowerabdomenrightgroinleftgrointhepelvicfloor
tailbonesacrumrightbuttockleftbuttocktheentirespine,fromthetailbonetothebaseoftheskull
rightshoulderbladeleftshoulderbladebackoftheneckbackoftheheadcrownofthehead.
Wholerightarmthewholeleftarmbotharmstogetherthewholerightlegthewholeleftlegboth
legstogethertheentiretorsothefacetheheadthebodythewholebodyyourentirebody.

CherylFennerBrown,PYT 2013HealingYogaforCancerResearch