My prenatal yoga teacher mentor, Colette Crawford, sends out a monthly newsletter.  In this month’s newsletter, she includes a small article about healing from a diastasis (separation of abdominal muscles in pregnancy).   Those of you who have taken  my postnatal class will find much of the information familiar, but it’s still very helpful to read and hear again.     

Here’s her article:

Preventing and Healing from a Diastasis
A diastasis is the separation of the first layer of abdominal muscles called the recti. These muscles overstretch from the growing uterus, and due to the softening hormones of pregnancy can pull away from the dark line below the naval called the linea negra.

A diastasis can also develop during the pushing stage of labor, especially from excessive breath holding during pushing.

To prevent a diastasis during pregnancy:

  • Avoid sitting straight up from a lying down position; instead roll to the side and sit up with the aid of your arms and hands pushing down.
  • Avoid bearing down and holding the breath when lifting something heavy or during elimination. When lifting stand close to the object, bend your knees, tilt the pelvis forward and lift with the strength of the legs.
  • Eat plenty of fruits and vegetables and drink 8-10 glasses of water daily to promote elimination and avoid constipation.

Healing Poses After the Birth
These poses strengthen the pelvic floor and abdominal muscles, free energy in the pelvis, and improve digestion and elimination.

Agni sara
Lie down, knees bent and feet hip width a part; place your hands on your lower belly. On exhale, contract anal and urethral sphincter (as if you are tying to stop urinating), lower abdominal and upper abdominal muscles, then release upper, lower and pelvic floor as you inhale.
Start with 10 rounds and over a period of a several weeks increase to 20+ rounds. Always do this on an empty stomach. Women should avoid this pose during menstruation.

Side-lying leg lifts
Lie on your right side with your head resting on your arm; bend the left knee bringing the left foot behind your right leg. Inhale lifting the right leg, foot flexed, no more than 12 inches from floor. Exhale extending the right leg away from you and down to the floor. Do this 10 to 20 times. Now bend your right knee and bring it towards the belly and straighten left leg, foot is flexed. Inhale raising the left leg up no more than 2 feet. Exhale, extend the leg out and down to the floor. Do this 10 to 20 times. Change sides.

Stirring the pot
Sit with your legs stretched out and hip-width apart. Interlace your fingers together as if you were holding a big stick. With your arms straight, exhale and bend forward, reach between your feet. Inhale over to the right and draw back as if you were stirring a large pot of soup. Move from the waist. Exhale and bend forward down the middle again. On the inhale swivel to the left and lean back as far as possible. This is one round. Do 5 to 10 rounds.