MY Program UHN Modified Yoga helps you recover from heart surgery Recovering from heart surgery challenges your body and mind. Use this booklet to guide you through your modified yoga routine each day. Please visit the UHN Patient Education website for more health information: www.uhnpatienteducation.ca 2016 University Health Network. All rights reserved. This information is to be used for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis or treatment. Please consult your health care provider for advice about a specific medical condition. A single copy of these materials may be reprinted for non-commercial personal use only. Authors: Barbara Bailey, NP; Sharon Mcgonigle, NP; Dr. Arianne St.Jacques; Dr. Rima Styra Created: 05/2016 Form: D-8627
After heart surgery it is normal to face: Physical stress. Pain and other effects of surgery can raise your blood pressure, heart rate and breathing. You may sweat and have tense muscles. Mental stress. You may feel anxious or depressed. You may have feelings of uncertainty or lack of control. Yoga can relieve stress and help you recover. Yoga is an ancient form of exercise (movements and breathing) that will benefit your body and mind. The proven benefits of yoga include: better flexibility, strength and balance reduced tension and the effects of stress more energy Yoga can help heal your body, mind and spirit after surgery better sleep greater awareness of what is going on in your body and mind greater ability to focus your mind new appreciation of yourself and your life While you were in the hospital, you began learning yoga. To get the full benefits of yoga, we recommend that you continue your Modified Yoga (MY) Program at home. Modified Yoga = Stretches, breathing exercises and yoga poses designed for people who are recovering from heart surgery 2
MY Program My daily routine at home: Choose a firm chair with a fixed back, no arms and no wheels. Breathe Take a moment to become aware of your breathing. Feel the sensation of air at the tip of your nostrils. Feel the coolness of the air as you breath in. Feel the warmth of the air as you breath out. Warm up Sit comfortably and warm up with 4 to 8 cycles of Modified Chair Sun Salutations. Each cycle has 12 positions (shown on pages 4 and 5). With practice, your movements will flow from one position to another. Rest Rest 1 to 2 minutes after warming up. Practice Practice your favorite MY Program poses (see examples on pages 6 and 7). Start with poses for 5 to 10 minutes. Hold each pose for 10 to 20 seconds. Build up to 20 to 30 minutes of poses. Remember your A-B-C s: Awareness Breathing Capacity Be aware of what your body is telling you as you go through the movements and poses. Remember to breathe during poses. Always work within your capacity. Don t strain yourself. Relax deeply Follow the belly breathing exercise found on page 8 to finish your home practice. 3
Modified Sun Salutations Position 1 Position 2 Sit on a firm chair. Breathe in deeply as you lift your arms to chest level. Put your palms together, coming to rest in a prayer position in front of your chest. Breathe out. Breathe in as you lift them in a circle overhead and hook your thumbs together and arch slightly back. Do one arm at a time if needed. Position Three Position Four Bring arms apart, breathe out as you bend forwards and down. Stretch your hands down to the sides of your feet. Round your back and tuck your chin in. Stretch through your shoulder blades. While still bent forwards, breathe in deeply as you straighten your back. Lift your head a few inches and tighten your shoulders. Position Five Position Six Breathe out as you lift your body up ( walk your hands up your body if needed). Bring your arms up and hook your hands under each side of the chair. Breathe in deeply, stretching your right leg straight out in front of you. If needed, use your right hand to help lift your leg. Point your toes up to the ceiling and tighten your leg. Breathe out as you bring your right knee up to the chest. Wrap your hands around your knee. Bend forward to bring your forehead towards your knee, stretching through the shoulders and rounding your back. Continued on next page 4
Position Seven Position Eight Position Nine Position Ten Position Eleven Breathe in deeply, releasing your leg, letting it return to a rest position. Once again, hook your hands under each side of the chair as you breathe out. Breathe in deeply, stretching your left leg straight out in front of you. If needed, use your left hand to help lift your leg. Point your toes up to the ceiling and tighten your leg. Breathe out, bringing your left knee up to the chest. Wrap your hands around your knee. Bend forward to bring your forehead towards your knee, stretching through the shoulders and rounding your back. Breathe in deeply, releasing your leg, and letting it to return to a position of rest. Hook your hands under each side of the chair. Stretch upwards, with your chin up. Breathe out as you bend forward towards the floor, stretching your hands to the sides of the feet. Round your back and tuck in your chin, to stretch through your shoulder blades. Breathe in deeply, while still bent forward, straighten your back. Lift your head a few inches and tighten your shoulders. Position Twelve Breathe out, lifting your body up ( walk your hands up your body if needed). Breathe in deeply, stretching your arms overhead to arch back gently, with your chin up. Bring your hands down, coming to rest in a prayer position in front of your chest (as in Position One). Breathe out. End with several deep breaths to relax. 5
Modified Yoga Poses One arm stretch 1. Sit comfortably with knees bent and feet flat on the floor. Place hands on knees. 2. Lift your left arm up, stretching your back and lifting your chin. Hold for several breaths. 3. Return your left arm to your left knee. 4. Repeat with your right arm. Rest between poses with arms down at your sides and your back in a comfortable position. Knee Up Stretch 1. Sit comfortably with knees bent and feet flat on the floor. Keep your back straight and hands at your sides. 2. With your hands under your right knee, lift your right knee to your chest. Keep your back straight and a 90-degree angle at the knee. Hold for several breaths. 3. Release the leg and allow it to slowly return to the original position. 4. Repeat with the left leg. Rest between poses with arms down at your sides and your back in a comfortable position. 6
Hip opener Chair Spinal Twist Forward Bending Pose Child Pose 1. Sit sideways on a chair starting with the right side of the body against the back of the chair. Place feet flat on the floor. 2. Gently stretch your ribcage upward and turn toward the back of the chair. Place both hands on top of chair. 3. Gently twist the torso, shoulders and head to the right. (Push with your right hand and push with your left hand keeping your hands on the back of the chair as you twist to the right. 4. Hold the stretch for several breaths. 5. Release your hands and come back to centre. 6. Bring your body around so that the left side of the body is against the back of the chair and repeat the twist to the left. 7. When twisting to the left, pull with the right hand and push with the left. Rest between poses with arms down at your sides and your back in a comfortable position. 1. Sit comfortably on a chair, with your back straight, feet flat on the floor. Put a towel or a pillow on your knees. Put your hands down at your sides. 2. Breath in deeply. Release the breath and let your body bend forwards, coming to rest with your chest on the towel or pillow, and hands down to the floor. (To modify this position, rest your arms and face on a towel or pillow on a second chair in front of you.) Do this pose without stretching or holding, to bring release and comfort. 3. Rest comfortably for several breaths. 4. Breathe in deeply, lift up through the back and sit comfortably again. Rest between poses with arms down at your sides and your back in a comfortable position. 7
Belly Breathing Exercise You should breathe through your nose rather than your mouth. Your eyes can be open or closed. Position 1 Place your hands on your stomach right below the rib cage with your fingertips facing each other and the tips nearly touching. Keep your elbows out to the side. Position 2 Position 3 Position 4 Take a deep breath in. Breathe out, gently pushing down on your stomach for a more complete exhalation. Breathe in, gently relaxing the pressure from your hands. Repeat the breathing cycle 10 times. (Remember to gently push down on your stomach when you breathe out and relax the pressure when you breathe in.) Practicing breathing exercises can be very helpful after heart surgery to keep you calm and relaxed. 8
More ways to manage stress As well as doing MY Program each day, we encourage you to: Be active. Do some physical activity or exercise each day. Talk about your feelings and concerns with someone you trust. Become aware of your eating habits and focus on health eating. Manage one priority at a time. Cooperate rather than compete. Aim for a balance of work, play and relaxation. Examine your expectations to avoid creating your own stress. Learn to say no. Find the humour in every situation. Plan ahead and be organized. Managing stress can be energizing and help you to appreciate your life with fresh awareness. Living an active life after heart surgery Always follow your heart surgeon s advice about physical activity during your recovery. When you are fully recovered, your family doctor can assess your readiness for more exercise. If you would like more information about yoga: Check your community s recreational or public health services for yoga programs near you. Continue to practice yoga it will improve your well-being! 9