YOGA & EXERCISE AFTER BREAST SURGERY – Weeks 5 & 6 Post Op

I started back into proper exercise at medium aerobic effort, doing a mix of speed walking and short interval sessions on the bike, in order to get my legs ready for running again by week 7. It felt so good to do workouts that lifted my heart rate again!

Yoga blog pic 2

YOGA POSTURES:

I could finally add in the twist variations to standing poses, and a series of easy prone backbends. I still am not comfortable trying to manipulate my shoulders into some of the deeper arm wrapping movements because of the strong stretch they require across my chest. For that reason Supta Kurmasana and leg behind head postures are not yet possible.

Postures added week 5:

  • Parivrtta Trikonasana – Twisted triangle pose
  • Parivrtta Ardha Chandrasana – Twisted half moon pose
  • Supta Virasana (arching back onto crown but not with arms stretched overhead yet)
  • Supta Padangusthasana (all variations possible)
  • Gomukhasana (full posture catching fingers behind)
  • Ardha Matsyendrasana 1 & 2 – Lord of Fishes twist variations
  • Maricyasana 2 (deeper version of Maricyasana 1)
  • Urdhva Prasarita Padasana – Lying leg lowering and raises
  • Akarna Dhaurasana – Archers pose
  • Halasana – Plough pose (as preliminary to Sarvangasana)
  • Bhujangasana – Cobra pose
  • Salabhasana – Locust pose (beginners version)
  • Dhanurasana – Bow pose
  • Matsyasana – Fish pose
  • Setu Bhandasana – Bridging onto crown of head

I started doing Adho Mukha Svanasana – Down Facing Dog pose to a chair, and in week 6 progressed to doing full pose easily.

Postures added week 6:

  • I was now able to stretch my arms straight overhead for Supta Virasana
  • Full Sun Salute – only excluding Plank(Chaturanga Dandasana) movements – instead moving from bent knees position into/out of postures
  • Pursvottansana – Reverse Plank
  • Paryankasana – Couch pose (with arms straight rather than crossed overhead
  • Sarvangasana – Shoulderstand (basic variations)

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