YOGA & EXERCISE AFTER BREAST SURGERY – Week 4 Post Op

I had been missing my regular massages (which along with yoga and exercise help me to manage life long back pain), so on day 26 I treated myself to a full body massage with my usual therapist. I was expecting it to be awkward, but by placing towels under my ribs, shoulders and head I could lie on my front without pressing on my breasts. The massage was bliss.

For exercise I had lifted the pace in walking enough to get a mild puff going, and alternated with comfortable spin sessions on the indoor bike. I could feel my normal energy and strength returning this week which was pleasing.

Yoga blog pic 1

YOGA POSTURES WEEK 4:

Twists were feeling more comfortable so long as there was no pulling across top of my chest (which is why lying twists are still impossible). I had much better reach in postures generally – in front, behind and above my head. The pulling sensation across the front of my chest was still too strong to attempt any prone postures such as Bhujangasana/Cobra pose.

Added more standing poses:

  • Ardha Chandrasana – Half moon pose
  • Virabhadrasana 3 – Warrior 3 (done with arms out at sides)
  • Beginners Natarajasana – Lord of the dance pose (done by reaching behind rather than overhead to catch ankle and with a gentle back arch)
  • Urdhva Prasarita Ekapadasana – Upright extended single leg pose (standing splits)

Added more floor poses:

  • Supta Virasana – Lying hero pose (leaning back on forearms, and lying flat with arms by sides)
  • Cat pose balance – start on all fours, balance with opposite arm and leg outstretched (precursor for chaturanga dandasana and plank, a good way to test chest muscle recovery)
  • Beginners Purvottansana – Table pose (precursor for upward plank, a good way to test chest muscle recovery
  • Parivrtta Janu Sirsasana – Side stretch in bent knee pose
  • Bharadvajrasana 1 and 2 – Twists
  • Krounchasana – Heron pose
  • Vatayanasana – Horse face pose
  • Malasana – Garland pose
  • Kurmasana – Turtle pose

Added one more backbend:

  • Ustrasana – Camel pose (reaching back to heels, with feet propped on toes rather than extended flat)

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