For exercise I was walking at an easy pace for an hour daily. I started driving again at 10 days post surgery. Daily activities were still somewhat restricted by limited arm movement and tenderness, and the uncomfortable compression strap I was wearing. I had decided not to do any private yoga tuition until the 3rd week post surgery for this reason.
I started a cautious return to basic yoga poses, with care to do all movements very comfortably without pulling on muscles or stitches (there is an intuitive “stop” mechanism while healing that prevents you from over-reaching so listen to it!). Arm movements were restricted in poses to being either by my sides or at waist level as a general rule. Seated basic forward bends were all possible but not backbends and twists.
I did not include standing poses as these can raise blood pressure which is contraindicated in the first 2 weeks after surgery.
This is a good time to practice non-physical yoga such as breathing exercises (pranayama) and meditation.
Simple yoga routine for week 2 post op:
- Easy Sun Salute version = standing back arch, standing forward bend, lunge, child’s pose, lunge, standing forward bend, standing back arch
- Paripurna Navasana – Boat pose (short hold only)
- Ardha Navasana – Lowered boat pose (short hold only)
- Virasana – Hero pose (I could comfortably put my arms into a semblance of reverse prayer and get a very gentle back arch)
- Paschimottanasa – Forward bend
- Triangamukhaipada Pascimottansana – Single leg virasana forward bend
- Janusirsasana – Bent knee forward bend
- Ardhabaddhapadma Paschimottansana – Half lotus forward bend
- Maricyasana 1 – Forward bend with arm wrapped (I could reach comfortably around knee and catch fingers)
- Maricyasna 3 – Twist across knee (I did open pregnancy twist version)
- Gomukhasana – Cow face pose (without arms, I did as a twist and forward bend)
- Upavesana – Yoga Squat
- Baddha Konasana – Cobbler pose
- Upavista Konasana – Wide angle forward bend
- Hanumanasana – Splits
- Ekapada Rajakapotanasana (I did as a hip opener with very gentle lift in chest, but it was also a good counter stretch for my back after forward bends)
- Padmasana – Lotus pose
- Savasana (done lying propped on pillows as for sleeping)
(Note: I tried lying on my back to do a few supine poses but I immediately got up again, as lying flat pulled across my chest too much and felt very risky on my stitches.)