Westmead, NSW
Yoga is a wholistic system of health and wellbeing. Yoga practices include a combination of breath-centred movements and postures, breathing exercises, deep relaxation, meditation and more.
Next Practice care of Western Sydney Integrative Health takes an individualised and personal approach to yoga, offering different types of classes for different people, according to the needs, capacity and goals of each person in the class. The classes are small and personalised. This allows yoga teacher Margie Hellman to develop an understanding of each person’s unique needs. The classes are then tailored to the needs of the students present. Margie encourages and teaches people a common-sense and practical approach to yoga.
Yoga works best when each person develops their own knowledge and experience of how different approaches and techniques of yoga can help him or her the most, at that time. In her classes, Margie aims to educate, rather than just instruct. This is not a “style” of yoga, nor an “eclectic” approach. It is based on ancient wisdom and classical teachings, and informed by a modern evidence-based approach. As well as group classes, Margie also offers one-on-one personalised yoga sessions.
You do not have to be athletic or flexible to practise yoga, as your teacher will modify the practice for you as an individual and according to your ability. Yoga can even be practised while lying down or sitting in a chair.
For hundreds of years people from all walks of life have found that yoga improves their mood, reduces anxiety and helps them to feel more balance in their body and mind. Science is discovering now what Yogi’s have always known, is that by developing body awareness (interoception), working with breathing patterns and learning to quiet the mind that our mental health naturally improves.
As a yoga therapist supporting people with trauma or mental health issues, Margie sees and hears from people she teaches everyday how much Yoga has helped them feel less stressed, more peaceful and more ready to engage fully in life.
Yoga supports our natural ability to find a sense of calm and peace by regulating our stress response. Our ability to use our awareness to regulate our breath, posture, tension and thoughts are enhanced through a well-designed yoga practice.
Studies show that yoga increases natural mood enhancing chemicals in the nervous system, regulates our heart rate and reduces inflammation and enhances immune function leading to feelings of well-being and balanced energy levels
It is a natural part of life to feel low or anxious at times but modern day life has increased our vulnerability to persistent depression and anxiety. Yoga offers us a natural remedy that is empowering and transforming with only positive side effects.
Research is now showing that Yoga is an effective approach for those with chronic back pain and other musculoskeletal problems.
There are several reasons why it is so effective for movement / postural based disorders:
As a fully qualified Yoga Therapist, Margie Hellman has been teaching Yoga classes and working individually with patients at Next Practice WSIH for the past 2 years. She teaches Yoga in a purpose built Supportive Cancer Care centre that offers not only Yoga but other specialists in Oncology, Acupuncture, Remedial Massage, Mindfulness and Tai Chi.
“Cancer steals your breath, Yoga gives it back” – Tari Prinster, Yoga 4 Cancer.
A steadily growing body of research shows Yoga during and after cancer treatment improves:
A recent systematic review of the literature on the evidence based use of Integrative Therapies during and after breast cancer treatment by The Society for Integrative Oncology endorses Yoga as evidence based for stress management, anxiety, depression, and quality of life.
Margery teaches a weekly gentle Yoga classes at Next Practice WSIH for people in all stages of cancer treatment & recovery.
She currently teaches group classes and private classes at WSIH which are well attended by both people having treatment and those that have finished their treatment. The classes are a combination of gentle breath-centred movement, breathing practices, relaxation (Yoga Nidra and Irest ) and meditation. Some of her students have been attending for several years and continue to attend after they finish treatment. Some have formed lasting friendships through attending Yoga at WSIH and benefit from the support of others who have gone through the cancer experience.
The Yoga classes are gentle and tailored to the individual. Margery often recommends modifications for students to ensure their safety and ability to fully engage with the Yoga Practice. She also offers one to one Yoga Therapy for people who require a more individualised approach. Attending Yoga at Next Practice WSIH means you have access to the support of a team including our Supportive Cancer Care services; and that she is able to work closely with your Oncologist and other treatment providers.
Yoga during Chemotherapy
Recent research is demonstrating the benefits of exercise during Chemotherapy on the immune system and cancer fighting cells. Yoga is a gentle form of exercise that promotes maintenance of fitness and triggers the Relaxation Response which is well documented to support immune function and reduce the impact of stress on the body. My students have found coming to yoga during their treatment to be very helpful for both physical and mental well-being. Outcome measures taken before and after my yoga classes show consistent improvements in measures such as mood, energy, pain reduction and overall well- being after the yoga class.
Yoga and Survivorship
Many of my Margery's students are Cancer survivors. Yoga offers survivors a chance to improve their fitness and create the inner environment for a relaxed body and mind as they move back into work and family routines. Life after cancer treatment poses many challenges including; side effects from treatment, concerns about the future and the need to evaluate life circumstances in light of these changes.
A regular yoga practice offers time and space to connect with yourself in a peaceful, joyful and kind way. The benefits of a regular yoga practice flow into your life off the mat helping you to relax more, appreciate the simple pleasures and navigate the inevitable ups and downs of life.
Margery offers group classes, private one-to-one Therapeutic Yoga, yoga for beginners, Feldenkrais and Mindful Movement lessons to aid individuals restore awareness, freedom of movement, health and wellbeing.
Mindfulness Meditation is a method of paying attention to one’s experiences of the present moment with acceptance, and without judgement. Mindfulness meditation can involve paying attention to body sensations, experiences of the senses, breathing, mental imagery, emotions, thoughts, and muscle and body relaxation. Mindfulness meditation is a western, secular, research-based form of meditation derived from ancient Eastern teachings and practices, including yoga. It is a form of meditation designed to develop the skill of paying attention to our inner and outer experiences with acceptance, patience, and compassion. You do not need to “empty your mind” to meditate. Instead, mindfulness is a practice of noticing your thoughts as they arise from moment to moment, and letting go of any judgement of whether the thoughts are “good” or “bad”.
Tai Chi is a mind-body exercise that originated in China over 400 years ago. It was developed by a famous martial artist called Chen Wang-Ting at his late years [1]. Since its development, Tai Chi has been practiced as low-to-moderate intensity with repetitive, flowing, meditative movements that aim to cultivate and maintain health and well-being [2]. The core components of Tai Chi are traditionally described as including sequenced movements, meditative and visualization techniques, and deep, abdominal breathing [1].
Tai Chi movements consist of a sequence of slow, continuous, graceful movements with circular and spiral body movements, which are known as forms. There are five major traditional styles of Tai Chi, namely Chen, Yang, Wu, Wu/Hao, and Sun styles, and numerous newer styles and extensions. Each classical style has its own forms. Therefore, the movements and characteristics of different styles vary. However, because all styles and forms are derived directly or indirectly from Chen style, the core principles and theories of them, such as balance, breathing, coordination, relaxation and concentration are similar. Regardless of specific style, form, or teaching and practicing approach, Tai Chi itself is inherently a complex intervention, composed of multiple components each of which have potentially independent and synergistic therapeutic value [3].
Tai Chi research has seen remarkable growth worldwide [4,5], with over 1,000 clinical studies published between 2010 and 2020 – a threefold increase from the previous decade. These studies examined Tai Chi’s benefits for preventing and managing various conditions, such as hypertension, diabetes, knee osteoarthritis, depression, and heart disease, as well as its role in promoting overall health and wellbeing.
Notably, high-quality research published in leading medical journals – such as New England Journal of Medicine, JAMA Internal Medicine, JAMA Oncology, Annals of Internal Medicine, and British Medical Journal (BMJ) – highlights Tai Chi’s effectiveness in address major health challenges. These include reducing balance impairment in Parkinson’s disease [6], preventing falls among older adults [7], improving sleep quality for those with insomnia and cancer [8], managing symptoms for fibromyalgia [9] and osteoarthritis [10], and enhancing cognition for mild cognitive impairment [11].
A comprehensive analysis of 210 systematic reviews involving 59,000 adults further emphasizes Tai Chi’s potential to improve physical health, mental well-being, and quality of life [12]. Significant benefits were noted for conditions like Parkinson’s disease, knee osteoarthritis, low back pain, hypertension, depression, and fall prevention.
Almost everyone, as there are no restrictions based on gender, age, fitness level, cultural background, or socioeconomic status. While clinical research has primarily focussed on adults and older adults, with less than less than 20% studies involving young people and children, Tai Chi is widely taught in high school and universities in China, highlighting its adaptability for younger populations as well [4,5]. Key features that make Tai Chi inclusive
Tai Chi is generally safe to practice [4,5,12]; however, individuals who are pregnant or have conditions that may affect their ability to exercise are advised to consult a healthcare provider (e.g. GP or physiotherapist) before starting. Additionally, it is recommended to discuss any specific needs with a Tai Chi instructor to ensure the practice is tailored to suit individual health requirements.
Westmead, NSW