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 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!