A friend, student, and fellow yoga teacher recently asked me which poses I’d recommend after breast cancer surgery. She is now facing this herself. It’s one of the most common questions I hear: breast cancer accounts for nearly a third of new cancer diagnoses in women. So I’m sharing my answer here.
Before you start: Check with your surgeon or care team before beginning any yoga practice after surgery. This is especially important if you still have drains, have restrictions on arm movement, have had reconstruction, or are at risk for lymphedema.
The short answer: all of them
The answer isn’t as straightforward as you might expect. To put it simply: all of them.
The key is to understand what each person is facing and what they need to manage. Do they want to build strength, reduce scar tissue, lower their risk of lymphedema, or simply relax and manage stress? These needs come from breast surgery and cancer treatment, not from the cancer itself. Any yoga pose can be useful if it is chosen and adapted to address those side effects.
4 yoga poses for recovery after breast cancer surgery
Because the question was about recovery after an operation, I took it to be mostly about scar tissue, flexibility, and, over time, strength in the arms and torso. These four poses have helped me in my own recovery and helped my students in theirs.
There are many more in my book, Yoga for Cancer.
1. Cactus Clap
Benefits of this pose:
✔ Restores range of motion in shoulders and arms
✔ Stretches and strengthens the chest and upper back
✔ Stimulates lymphatic drainage in the arms
✔ Safe and accessible during and after treatment
2. Dirty T-Shirt
Benefits of this pose:
✔ Gently mobilizes scar tissue around the chest, underarm, and shoulder
✔ Restores overhead reach for everyday tasks like dressing and washing your hair
✔ Improves shoulder and arm range of motion after surgery
✔ Brings movement to the underarm area affected by lymph node surgery
✔ Safe and accessible during and after treatment
3. Restorative Fish
Benefits of this pose:
✔ Gently opens the chest and stretches the pectoral muscles
✔ Lets the shoulders release without effort, easing restricted range of motion
✔ Fully supported, so no strength or effort is required
✔ Helps the body shift out of a stress response and into rest
✔ Encourages slower, deeper breathing
✔ Safe and accessible during and after treatment
✔ Props needed: two blocks and a couple of blankets
4. Full Body Stretch
Benefits of this pose:
✔ Lengthens the whole body, from toes to fingertips
✔ Increases range of motion in the shoulders, arms, and torso
✔ Supports flexibility of the spine
✔ Encourages fuller, deeper breathing
✔ Supports lymph circulation through coordinated breath and movement
✔ Safe and accessible during and after treatment
✔ Props needed: a bolster or a couple of folded blankets
Think beyond the upper body
These poses address the immediate effects of surgery. But recovery is often viewed too narrowly. Any breast surgery, including a lumpectomy, brings other risks, such as lymphedema and the loss of strength and support in other parts of the body.
So while the first concern after surgery may be the breast and upper body, I encourage everyone to use yoga to manage the full range of side effects of cancer and its treatments, including fatigue, stress, and the loss of strength that can last well beyond surgery.
Frequently asked questions
When can I start yoga after breast cancer surgery?
It depends on your surgery, whether you have drains, and whether you’ve had reconstruction. Your surgeon or care team should clear you first. Many people begin with breathing and gentle range-of-motion work before progressing.
Is yoga safe if I’m at risk for lymphedema?
Research suggests that yoga is safe for people at risk of lymphedema when it is practiced with appropriate modifications. If you notice swelling, heaviness, or tightness in your arm, stop and contact your care team.
Do I need a specially trained teacher?
Most yoga teacher trainings aren’t designed for students recovering from cancer treatment. A teacher trained in oncology yoga will know how to adapt poses to your surgery, treatment, and side effects. Find a yoga4cancer certified teacher near you.
Want to Learn More?
- Recovering from breast surgery? Start with our free introductory course for patients and survivors.
- Know someone who is? Share this post with them.
- Looking for a certified Oncology Yoga teacher near you. Explore our directory.
- A yoga professional? Learn to teach students with cancer safely in our professional programs. Take a FREE course – Exploring Teaching Oncology Yoga – to learn more.
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