Protecting Mom from Creating a Diastasis Recti While Practicing Yoga
(Diastasis Recti is a separation of the abdominal muscles)
Unless you have attended a prenatal yoga class with an instructor informed about Diastasis, you may not know that some of the poses we practice regularly in yoga put you at higher risk for creating a separation of the rectus abdominis muscles, or simply, the abdominal muscles when pregnant. Although you may feel good continuing certain poses, or your OB has said to simply practice what you were practicing before pregnant, if the poses are not modified you can end up with deep separations of the stomach muscles. These deep separations, diastasis recti, can require physical therapy or even surgery postpartum.
Poses That Must Be Avoided During Pregnancy
(Until four months postpartum to lower the risk of diastasis recti.)
-Low Cobra (since this is on the belly a pregnant woman should avoid this pose after the first trimester of pregnancy)
-Forearm Plank (since this is additionally a deep abdominal strengthener, pregnant women should not be practicing this pose)
-Anything that creates a feeling of “pushing open the abs.”
Pregnancy is a sacred time. A sacred time that can imbue women and their babies with peaceful energy. I believe, therefore, that the more space moms have to breathe, feel and listen to their bodies, the more we heal our community, one birth at a time. An empowered, supported, pregnant woman will have a greater chance of “owning her birth,” and creating a peaceful, gentle birth experience for her and her baby. I often remind moms that their yoga mat is the perfect place to practice the wisdom they will draw on in labor, their ability to go deep inside, use their breath, and move where they need to move.
For more prenatal yoga modifications, proper alignment, birth preparation and over 35 beautiful photos check out Julia’s new book Birth Wisdom Yoga Remedies and Journal on Amazon.com or at Solfire Yoga.
For more information on prenatal yoga teacher trainings and workshops coming up in January & February 2018, go to birthwisdomyoga.com or Sign-Up Today!