May: Melanoma & Skin Cancer

Theme: Strength & Empowerment

Focus: Core, Legs and Resilience

Asanas: Warrior I & II, Boat

Skin cancer is one of the most common types of cancer with a very high survival rate over 5 years (nearly 99% for those caught early)!  Treatments vary depending on the type of skin cancer and stage, but all survivors need support both mentally and physically. 

To support survivors, focus on core, legs, and resilience.

Asanas:

Tadasana

Standing: Feet hip distance apart, length through spine, hands resting gently at side.  To encourage muscle activation, you can have the students lift toes, pull knees up towards hips, tuck the tailbone gently, and reach through the crown of the head.

Chair Variation(s): 

Chair for balance.  Have a chair in front of the hips, back of the chair towards you.  Rest fingers on the back of the chair, feet hip distance apart, length through spine, hands resting gently at side.  To encourage muscle activation, you can have the students lift toes, pull knees up towards hips, tuck the tailbone gently, and reach through the crown of the head.

Fully seated: Sit comfortably in chair with a long spine.  Feet can be on the floor or on a blanket or block.  You want your thighs to be parallel with the floor.  Note: If you find your knees are lower than your hips add a blanket or blocks under your feet; if your knees are too high sit on a blanket.

Warrior 1

Standing:  Step one leg straight back, gently bend front knee letting weight move down through the center towards the floor

Chair Variation (s): 

Chair for balance: Begin with a chair in front of the hips, back of the chair toward you.  Rest fingers on the back of the chair and step one leg straight back, gently bending the front knee letting weight move down through the center towards the floor.

Fully Seated: Sit sideways in the chair with both feet on the ground in front of you, adjusting yourself so that the hip/buttock toward the front of the chair is not resting on the seat of the chair.  Let the front knee descend towards the ground, ensuring the knee continues to face the same direction as your body.  It may be more comfortable to place a block under the knee for support.  Externally rotate the arms and raise them overhead.  Option to lengthen the front leg until the toes can rest comfortably on the earth.  Option to press through the heel lengthening the front leg until the foot can comfortably rest on the earth.

Warrior 2

Standing:  Face the long edge of the mat with hips and shoulders squared to the long edge.  Widen feet as far as is comfortable.  Pick up right toes and turn the foot 90 degrees away from the midline of the body.  Let the foot come back to the earth and bend the knee.  Extend arms reaching past the feet, keeping arms fully engaged.

Chair Variation(s): 

Chair for balance: Begin with a chair in front of the tips, back of the chair toward you.  Rest fingers on the back of the chair.  With the toes pointed toward the chair widening the feet as far as is comfortable, keeping the fingers on the back of the chair.  Pick the right toes up and turn then 90 degrees away from the center line of the body.  Let the toes come back to the ground and deeply bend that knee. W2 arms can be added if the student is comfortable with their balance. 

Fully Seated: Sit sideways in the chair with both feet on the ground in front of you, adjusting yourself so that the hip/buttock towards the front of the chair is not resting on the seat of the chair.   Step the front leg out to the side, so that the front toes and knees face the front of the room.  Raise your arms to shoulder height, lengthening the right arm reaching it forward and the left arm straight back.  Option to step the front leg back further, lengthening until the knee is as straight as is comfortable and the foot can rest on the floor.

Boat

Chair Variation

Start in Tadasana.  Dorsiflex both of your feet.  Alternate lifting one foot off the ground and then the other.  After a few alternating lifts, try holding one leg off the ground for a few breaths and then switch to the other.  Note: If your balance is feeling off on any given day, you can slide your hips a bit further back in the chair, even pressing into the back of the chair for support.  You can also use your hands on the side of the chair for additional balance.

More Oncology Chair Yoga Modifications

Warrior I: Facing forward, move one leg to side of chair, other leg can be extended or stay bent in front of chair, arms raised

Warrior II: Facing forward, move one leg to side of chair, other leg extended slightly back, arms raise to shoulder height, body facing front of chair

Boat: Sit on edge, lift one or both feet, arms extended forward for core activation

Standing Poses using Chair for Safety

Warrior I: Stand back of chair, hold onto chair back, keep one foot facing chair, step other foot back, bend front leg, keep one arm on chair and lift the other.

Warrior II: Move to back of chair, turn side of body to back of chair, extend arm closest to chair and hold onto back of chair. Turn foot closest to chair pointing towards chair and bend knee, extend other arm out side body. Turn head towards back of chair.

Boat: Use chair pose with hands on back of chair. Bend knees deeply, remove one hand from chair.