Yin Yoga for lymphedema Customized to support the lymphatic system
By Tracy Gardikiotis and Maja KralovcovaYinYoga is a slow-paced style of yoga suitable for all levels of fitness and flexibility.
Based on ancient Chinese philosophies, yoga postures, also known as asanas, are held longer than most yoga styles. The purpose is to stretch the body’s deep connective tissues, including ligaments, joints, and deep fascia, and to restore healthy flow of energy (Qi) and circulation in our bodies.
The three main principles of Yin Yoga include finding the first edge of intensity (coming into a pose to an appropriate depth), becoming still in each posture (using the breath to resolve to remain still) and holding
the postures for a length of time (one may stay in an asana for up to five minutes or more). Participants are encouraged to utilize props (i.e. bolsters, blocks, blankets, pillows, etc.) to provide additional support in a gentle stretch, such as to increase or decrease intensity, to create length and space, and to make a posture available. During the extended holds of the yoga postures, participants are encouraged to focus on their breathing and staying present with their body’s thoughts and physical sensations. This
focus helps to engage the parasympathetic nervous system and create a more relaxed state.
There are no specific scientific studies of Yin Yoga. However, there are many studies of yoga and meditation in general from which we can reason Yin Yoga would generate similar benefits.
A meta-study in 2011 summarized several significant physical and mental health benefits of a regular yoga practice1. These benefits
included enhanced muscular strength and body flexibility, promoted and improved respiratory and cardiovascular function, promoted recovery from and treatment of addiction, reduced stress, anxiety, and chronic pain, improved sleep patterns, and enhanced overall well-being and quality of life.
When Yin Yoga is performed to help support the lymphatic system, yoga postures are performed in a specific sequence to release tissues and create joint movement around
Tracy Gardikiotis, BScPT, CLT-LANA, CCES is a senior therapist, lymphedema services at the Pasqua Hospital in Regina, Saskatchewan. She treats all types of lymphedema and specializes in cancer rehabilitation and cancer related lymphedema.
Maja Kralovcova, B.Kin, CSCS, SMSC, RYT is the owner, Premium Performance Coach and certified yin yoga and restorative yoga teacher at Level 10 Fitness in Regina, Saskatchewan. She is a certified strength and conditioning coach with the NSCA.
the thoracic duct and key superficial lymph node areas to facilitate lymphatic drainage through a normal lymphatic system. Adding focused diaphragmatic breathing while in these postures allows for a deeper lengthening of the connective tissue and stimulates deeper lymphatic circulation.
Yoga has been reported as one of the complementary and alternative approaches used by patients diagnosed with breast cancer-related lymphedema (BRCL). Limited research has shown that yoga positively affects arm range of motion, strength, function, and quality of life amongst women at risk for and with BRCL and no new onset or exacerbation of lymphedema2,3,4. Further application and research are needed to demonstrate its effectiveness fully.
Inpower, a Saskatchewan-based breast cancer support group, has provided a free online yoga program through their Funded Fitness initiative since April 2020 to women with breast cancer across Saskatchewan.
Yin Yoga for The Lymphatic System was initially offered to provide a home-based self-management tool for women at risk for or diagnosed with BCRL during the lockdown phase of COVID-19 when patients had little or no access to in-person lymphedema treatment. This specialized yoga class was developed by Maja Kravlocova, an exercise therapist and certified yoga teacher at Level 10 Fitness, and Tracy Gardikiotis, a local lymphedema and oncology physiotherapist. Through their collaboration, they developed a program utilizing the main principles of yin yoga. They modified the sequence of postures to ensure they follow the principles of manual lymphatic
drainage to use alternate pathways for people with lymphedema or at risk of lymphedema and to help improve mobility in areas affected by cancer treatments. In addition, Maja provides numerous modifications of the different postures during each session, including chair yoga positions, to accommodate the needs of the participants.
Yin Yoga for The Lymphatic System has been offered through Inpower for the past three years. It has become one of the most popular Inpower Funded Fitness initiatives with consistent and high attendance. Many participants have reported positive feedback to Inpower of both physical and mental benefits
and continue to use this program as a selfmanagement tool for their lymphedema and cancer-related impairments.
Maja and Tracy recently presented Yin Yoga for The Lymphatic System sessions for both upper-extremity and lower-extremity lymphedema to patients and healthcare providers at the Canadian Lymphedema Framework 2024 National Conference. They hope to continue to share their experience and help others build programming for their local lymphedema communities. LP
References can be found at https:// canadalymph.ca/pathways-references
https://www.vodderschool.com
