YOGA & EXERCISE AFTER BREAST SURGERY – Week 3 Post Op

By the 3rd week the swelling had gone and I was very happy with the overall result.

For exercise I was doing a combination of walking and indoor cycling, both at a comfortable steady state. My back was becoming a bit grumpy however from still sleeping propped up on pillows, and being unable to do backbends to counteract that.

Yoga blog pic 1

YOGA POSTURES WEEK 3:

I could move my arms up and outward more freely this week and could do most arm positions at 75% of full position comfortably but some movements were still very limited (such as raising arms up for Utkatasana or Virabhadrasana 1).

This week I added basic standing poses:

  • Utkatasana – Powerful pose (with arms in prayer position)
  • Vrksasana – Tree pose
  • Garudasana – Eagle pose (I could do full arm wrap in this)
  • Uttansana – Standing forward bend
  • Utthita Trikonasana – Triangle pose
  • Utthita Parsvakonasana- Sideways angle pose
  • Virabhadarasana 1 & 2 – Warrior 1 & 2 (with arms in reverse prayer for 2)
  • Prasarita Padottanasana – Wide angle forward bend
  • Parsvottanasana – Sideways forward bend
  • Utthita Hasta Padangusthasana – Hand to foot balance pose (all variations possible)
  • Ardha Baddha Padmottanasana – Bound angle forward bend (without catching hand to toe around waist)

Plus new supine poses:

Supta Virasana – Reclining Hero pose: I could now lie back on my forearms and gently stretch chest

Supta Padangusthasana – Lying hand to foot pose: I could do the first movement (upward lift) to work abs

Setu Bhandasana – Mini bridge with bent knees: I could finally add a basic backbend which didn’t over-stretch my chest, and it was bliss for my back. I never thought doing a simple mini-bridge could feel so good!

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