Yoga is a great way to improve your health and well-being, and it can be especially helpful for those who are dealing with diastasis recti. Diastasis recti is a condition that occurs when the abdominal muscles separate during pregnancy or as a result of other factors such as weight gain or surgery. This can lead to a range of symptoms, including back pain, poor posture, and difficulty with physical activities. However, practicing certain yoga poses can help to strengthen the muscles in the abdominal area and reduce the symptoms of diastasis recti.
Here are the top 13 yoga poses to improve diastasis recti:
1. Cat-Cow Pose
This gentle pose is a great way to warm up the spine and engage the core muscles. Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale, arch your back and lift your head and tailbone towards the ceiling (Cow Pose). Exhale, round your spine and tuck your chin towards your chest (Cat Pose). Repeat this sequence for several breaths.
2. Bridge Pose
This pose strengthens the glutes, hamstrings, and lower back while engaging the core muscles. Lie on your back with your knees bent and your feet flat on the ground. Press your feet and arms into the ground as you lift your hips towards the ceiling. Hold for several breaths before lowering back down.
3. Cobra Pose
This pose strengthens the back muscles and can help improve posture. Lie on your stomach with your hands under your shoulders. Press into your hands and lift your chest off the ground, keeping your shoulders relaxed. Hold for several breaths before lowering back down.
4. Plank Pose
This pose strengthens the core muscles, including the rectus abdominis muscles, and improves posture. Begin on your hands and knees, then straighten your legs and come into a high plank position. Keep your core engaged and hold for several breaths.
5. Tree Pose
This is a popular yoga pose that can help with diastasis recti. This pose helps to improve balance and strengthen the muscles in the legs and core. It involves standing on one leg and placing the other foot on the inner thigh of the standing leg. This pose engages the core muscles, including the rectus abdominis muscles, which can help reduce the separation of the abdominal muscles. Additionally, the Tree Pose strengthens the legs and improves balance, promoting better overall stability and posture.
6. Triangle Pose
This pose stretches the hamstrings and strengthens the hips, lower back, and core muscles. Begin in a wide-legged stance with your feet parallel. Turn your right foot out to the side and extend your arms out to shoulder height. Reach your right hand towards your right foot, keeping your left hand extended towards the ceiling. Hold for several breaths before switching sides. It also helps to improve posture and balance, which can be helpful for reducing the symptoms of diastasis recti.
7. Boat Pose
This pose is great for strengthening the core muscles, including the rectus abdominis and the transverse abdominis. It involves sitting with your legs straight in front of you and lifting your legs and upper body off the ground. Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Reach your arms forward and hold for several breaths.
8. Warrior I Pose
This pose helps to strengthen the muscles in the legs, hips, and core. It involves standing with one foot forward and one foot back, and bending the front knee while keeping the back leg straight. This pose strengthens the core muscles, including the rectus abdominis muscles, which can help reduce the separation of the abdominal muscles. The Warrior I Pose also stretches the hip flexors, which can become tight and contribute to poor posture and diastasis recti. Additionally, this pose helps to improve balance, coordination, and overall strength in the lower body.
9. Warrior II Pose
This pose is similar to Warrior I, but involves opening the hips to the side. It helps to strengthen the muscles in the legs and core, and can also help to improve balance and posture. This pose strengthens the legs and engages the core muscles. Begin in a lunge position with your right foot forward. Turn your left foot out to the side and extend your arms out to shoulder height. Keep your core engaged and hold for several breaths before switching sides.
10. Downward Facing Dog Pose
This pose helps to stretch the muscles in the back, shoulders, and hamstrings. It also helps to improve posture and can be helpful for reducing the symptoms of diastasis recti. Start on your hands and knees, tuck your toes, lift your hips up and back, straighten your arms and legs, and press your heels down towards the mat while engaging your core muscles.
11. Plank Pose
This pose strengthens the core muscles, including the rectus abdominis muscles, and improves posture. Begin on your hands and knees, then straighten your legs and come into a high plank position. Keep your core engaged and hold for several breaths.
12. Side Plank
This pose strengthens the oblique muscles and helps improve stability in the core. Begin in a high plank position, then shift your weight onto your right hand and lift your left hand towards the ceiling. Stack your feet or stagger them for more stability. Hold for several breaths before switching sides.
13. Child’s Pose
This pose stretches the back and can help relieve tension in the core muscles. Begin on your hands and knees, then lower your hips towards your heels and stretch your arms forward. Rest your forehead on the ground and hold for several breaths.
Incorporating these yoga poses into your daily routine can help to strengthen your core muscles and reduce the symptoms of diastasis recti. However, it's important to remember that yoga should be practiced under the guidance of a qualified teacher, especially if you're dealing with a medical condition. Be sure to listen to your body and modify the poses as needed to ensure that you're practicing safely and effectively.
In addition to practicing yoga, there are other steps you can take to reduce the symptoms of diastasis recti. Eating a healthy diet, staying hydrated, and getting enough rest can all be helpful for promoting overall health and wellness. It's also important to avoid activities that can put excessive strain on the abdominal muscles, such as heavy lifting or high-impact exercise.
