Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga For Diastasis Recti : Repair Diastasis Recti with Yoga Poses
Students with Diastasis Recti have many symptoms that need attention and can be monitored with guidance from a yoga teacher. Understanding these symptom, though, is very important and needs to be done prior to the safe practice of yoga. Diastasis Recti, simply put, is the separation (diastasis) of the abdominal muscles (rectus abdominis).It creates a vertical separation from the left side of the abdomen to the right.
The common symptoms leading to this separation are:
Aches in the lower back.
Weak urinary bladder.
Weak pelvic floor muscles.
Thus, yoga practice in this situation should be a safe practice that leads to the optimum abdomen and core functionality.
The given yoga sequence (to be done only after 6 weeks post- delivery) has a set of yoga poses that require a constant body-mind connection. The body connection here refers to feeling the belly move in and out during each inhalation and exhalation. Mindful practice leads towards a gradual strengthening of the abdominal muscles and the pelvic floor muscles.
Important: Yoga teachers should ensure that during practice, while the students inhale and exhale the movement of the belly is done carefully without overstretching or over-contracting any muscles. They should also ensure, that students do not hold their breaths in any of the yoga poses, except, while practicing Viloma Pranayama, and only for few seconds.
Those who do not suffer from Diastasis Recti post-delivery can practice the given yoga sequence to strengthen their abdomen and the pelvic floor muscles. Kindly see the link below:
Yoga for Diastasis Recti: Repair Diastasis Recti with Yoga Poses - Postpartum Yoga: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Begin the practice of repairing the Diastasis Recti, seated on a chair, feet on the floor, hands on the thighs, back straight, and eyes closed.
B. Seated in Chair Tadasana, begin the breathing. Take about 2 breaths.
C. Then place the palms (right over the belly, left over the chest) and begin with breath awareness. A lot of the healing of Diastasis Recti (along with simple yoga poses), comes with awareness of breath and the connection with the movement of the body.
D. Stay connecting with the movement of the belly and the chest as you breathe. Stay here for about 10 breaths.