3 Things I Wish I’d Known About Postpartum Yoga And Diastasis Recti

3 Things I Wish I’d Known About Postpartum Yoga And Diastasis Recti

I knew it in my heart before I knew it in my mind. Yoga is hurting me.

I was so excited to begin practicing again at 8 weeks postpartum. I’d spent 10 months modifying for pregnancy, and 8 weeks healing from my daughter’s beautiful, painful birth. The idea of moving again thrilled me.

And move I did. Nothing crazy. My body was still mending. A simple, straightforward flow of basic yoga postures. Sun salutations to get the blood moving. Twists to move energy through my spine. Gentle backbends to open up my heart which, despite being so full of love for my daughter, was completely closed off from the endless hours of nursing.

Little did I know, these “simple” poses were hurting more than healing.

After the first session, it was easy to dismiss the physical signs that something was wrong. The twinge in my low back. The feeling that things were even more discombobulated “down there” than when I started.

I’d just had a baby, after all. I didn’t expect it to feel perfect.  

But I continued to dismiss those signs for months. I couldn’t believe that my beloved yoga practice could hurt me. For someone who’s spent much of her life listening to her body on a yoga mat, I was surprisingly good at ignoring my body’s whispers.  

But just like a toddler you ignore, those whispers eventually became a yell.

It hit me at 6 months postpartum. Half a year after I’d delivered my baby, I was suffering more than I had in the weeks after delivery.  

  • My pelvic floor was still injured and, often, very uncomfortable.
  • My back hurt around the clock, not just after a yoga practice.
  • I felt like a limp noodle and found myself slumping nonstop. I had no support when sitting or standing.  

 

I started consuming everything I could about the postpartum body.

The lightbulb went off when I learned about diastasis recti.

Diastasis recti is a separation of the abdominal muscles, caused by a stretching and thinning of the connective tissue during pregnancy.

It’s associated with pelvic floor dysfunction, back pain, incontinence, and even hip issues.

Almost all pregnant women get a diastasis. For a lucky few, the separation closes soon after birth. For many others, the separation remains, and they have an ongoing diastasis.

A quick self-check (thanks, YouTube!) confirmed it-I had one. The more I learned, the more I realized my “simple” yoga postures were preventing my separation from healing. And possibly making it worse.

So I began the most important yoga education of my life. I could fill a book with what I’ve learned about this topic, but I’ll start with the 3 things I wish I’d known when I started my postpartum yoga practice.

The 3 Things I Wish I’d Known When I Started A Postpartum Yoga Practice

 

1. When you are cleared for exercise at 6 weeks, you should be very intentional about the exercises you choose.

Odds are, you still have an abdominal separation. Jumping into crunches, planks, and trying to “get your body back” is a surefire way to make a diastasis worse. It takes 10 months for your abdominals to separate, it takes way more than 6 weeks for them to heal.

 

2.You should avoid certain yoga poses and every day movements if you have a diastasis.

They strain your weak core and prevent healing. Can you still have a full, well-rounded, practice? ABSOLUTELY. Can you eventually return to those yoga poses? YES. Once your core heals.

 

3. All yogic breathing is not created equally.

Taking breath deep into your belly contributes to diastasis. Other breathing methods can help close a separation.

 

When my second child was born, my healing was completely different. I had zero back pain, almost no pelvic floor issues, and never ever felt like a limp noodle. Why? Because when I started my yoga practice at 6 weeks postpartum, I knew how to create stability, heal my pelvic floor, and aid my diastasis in closing.  

This time, when I stepped onto my mat, I knew it in my heart and mind. Yoga is healing me.

If you’re looking for more information on how to use yoga to help heal your diastasis, join me in my free online yoga and diastasis masterclass. Click below to learn more and save your spot.

Watch the FREE Yoga and Diastasis Masterclass!

5 Tips For Doing Yoga With Kids

5 Tips For Doing Yoga With Kids

Tips For Doing Yoga With Kids

“Mama, can we go do some yoga?”

This little phrase is now a regular utterance at my house. But that wasn’t always the case. There was a time when I couldn’t get my love of yoga to rub off on my kids – no matter how much I requested or pushed.

It made no sense to me. How could they not love this practice that I found so fun? How could they see me practicing yoga ALL THE TIME, and not want to join in?

And then one day, I watched my children playing outside. As they moved from one shape to the next, all without premeditation or consideration, it hit me:

Kids don’t need to practice yoga. Their entire day is yoga.

Movement and mindfulness are a child’s normal way of being. For adults, not so much. At some point along the way, we lose our connection to self and the present moment. We have to “practice” finding it on our yoga mats.

Now, instead of inviting my children into my yoga practice, I step into theirs.

I don’t set yoga apart as a special, separate part of the day. I roll out a mat while we are playing and start moving. I let go of expectations and let them join as they like and leave as they like.

The result? They love yoga. They get excited when I roll out my mat because I’m going to be on the floor, connecting with them. Don’t believe me?

 

For those of you that would like to invite yoga into your days, here are 5 tips for doing yoga with kids.

 

1. Connection over Perfection.

Don’t waste a single moment correcting your child’s form or trying to teach them the right way to do a pose. This is your chance to have fun and foster a love of movement and yoga in your child. Don’t let the notion of “right” and “wrong” stand in the way of connection.

2. Keep it short!

Things go downhill after 10 minutes or so. If you hope to get your own full yoga practice in, think again.

3. Play With Advanced Poses.

Children’s bodies are incredibly strong and flexible. My daughter can pop up into a headstand and throw herself into a wheel pose without thinking. And she thinks they are FUN, not SCARY. Play with these poses with your child. She’ll be more engaged in the experience. You’ll learn to approach them with more levity.

4. Be Flexible.

There will be days when your kid is SO NOT INTO yoga. That’s ok. Cut it short if it isn’t working. End on a positive note (like a cuddly savasana together).

5. Practice Breath.

Take a few deep breaths together at some point in the practice. You’ll give your child a tool they can come back to again and again when they need to relax and manage stress.
What are you waiting for? Go roll out that mat!

Watch the FREE Yoga and Diastasis Masterclass!

A Simple Three Step Process To Increase Motivation

A Simple Three Step Process To Increase Motivation

Increase Motivation And Do More Yoga.

When I ask busy moms about what keeps them from a consistent yoga practice, the #1 answer is always time. That’s why all the videos in the brb yoga library are less than 30 minutes long.

But there’s another answer I hear almost as often. One you might have said before too.
“I can’t seem to motivate myself to do yoga.”

This feeling makes perfect sense when you think about the reality of life with kids.

You want to do yoga. You really do. But when you get those few glorious moments of free time you want to do a lot of other things too.

You could:

  • Call back that friend you miss so much.
  • Drink a glass of wine on the porch.
  • Spend some time with your spouse.
  • Read that book you’ve wanted to read for ages.
  • Pluck your eyebrows and cut your toenails (Or am I the only one that finds these incredibly relaxing?).
  • Do yoga

See that? Yoga is on the bottom. That’s not surprising. You’ve got so many other things competing for your limited time.

 

Here’s a simple, 3-step process to increase motivation and move yoga up to the top of your list.

 

1. Define Your Why.

Consider WHY yoga is important to you.

  • How does it change the way you are as a parent? Partner? Person?
  • How does it impact your emotions?
  • How does it impact your body?

Work through these questions. Then decide which of your answers is most important for your life right now?

That’s your WHY. And that’s the reason you’ll make yoga a part of your life.

For example, my “why” for doing yoga is patience. Sure, I get a lot of other benefits from it, but the one benefit that I need on an almost daily basis is patience. One of my client’s “why” is comfort in her body. Yoga reduces her aches and pains and makes her feel better as she moves through her day. That’s what keeps her coming to her mat.

Your “why” will be unique to you.

 

2. Write it Down.

Put your “why” on paper. Make it your screensaver. Post it on the refrigerator. Just put it somewhere you’ll see it. Otherwise, it’s out of sight, out of mind.

 

3. Use Your “Why” To Help You Decide What to Do.

When those few moments of free time arrive, and all the options on your list call to you, take a look at your “why”. Often, just revisiting your deeper purpose will move yoga to the top of your list. Sometimes it won’t, and eyebrows and toenails will win. That’s cool too.

 

Try it today. And share yours! I’d love to know what motivates you to do yoga.

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