Split abdominal muscles post pregnancy

[Guest guest]

Sat Nam

 

I have a student who is suffering from separated abdominal muscles following the

birth of her last child. She is looking for a kriya to help knit them back

together. My understanding is that the regular abdominal strengthing exercises

such as leg raises can actually make the condition worse. Does anyone have any

experience or suggestions for this problem?

 

thank you all so much for your consideration

 

with love and light

 

Anne

 

aka Hari Kartar Kaur

[Guest guest]

Unfortunately, from everything I have read, you cannot heal it. It is permanent

damage. However, I say this as someone who has also experienced this. I

measured 45 weeks at 40 weeks and gave birth to an 11 pound babe. Needless to

say, my abs separated.

I recommend starting with standing abdominal work. Cross-over leg lifts,

pulling Mula Bandha is the most important thing. With laying exercises the

separated abs are pulled by gravity to the side then tightened. It can cause

the separation to increase or become oddly shaped. First the core needs to be

stretched and strengthened. Standing exercises allows you to work the abs

without gravity pulling the separation apart.

When the mama feels stronger in her abs, she can start laying down to work. I

do any KY kriya in the intermediate level at this time without a problem and my

abs are not bulging. If I feel I need extra support, then I will place a pillow

under my bum to help me keep my lower spine against the floor, and pull Mula

Bandha to some extent.

 

HTH!

Kelli

[Guest guest]

Hello,

 

I have not given birth, but my intuition is telling me " headstand. " We don't do

headstand in Kundalini Yoga, but if she practices Hatha Yoga, she could include

this and build up the time she holds it. If she can balance without the wall,

this works the abdominals in a unique and special way. Also, shoulderstand is

also good for displaced organs. The flow of gravity may assist in healing. When

she comes out of the headstand, have her try to curl down, very very slowly,

with control.

 

Hope this helps.

 

Satpal Kaur

[Guest guest]

Dear Hari Kartar Kaur ji,

 

Sat nam. You didn't say how long since the pregnancy/delivery.

 

Following a pregnancy, it is recommended to curtail Kundalini Yoga and

other strenuous exercise for 6 months to one year (depending on any

complicating factors.) It is important to not put pressure on the

abdomen to allow it to heal and the uterus to regain its shape.

Stretching, walking, breathing are all good, but the new mom needs to

avoid anything that stresses the belly and lower back, or distracts the

energy from the work it is doing to heal the abdomen.

 

I would say that all of the abdominal strengthening exercises are to be

avoided. As a KY teacher, you should be clear to recommend medical care

for a medical situation. She should consult a doctor. Hernia repairs,

where necessary, are designed to patch up where the abdominal wall has

separated--and recent techniques allow tiny incisions so the recovery is

not long.

 

Perhaps someone with more information could comment on " muscles knitting

themselves back together. " My understanding is that sometimes

surrounding muscles can become stronger to compensate or that scar tissue

develops in some areas. Can torn muscles slowly recover? It would be

interesting to find out more.

 

Blessings,

Gurusurya Kaur

Kundalini Yoga in Park Slope

Brooklyn, NY

__________

Small Business Tools

Compete with the big boys. Click here to find products to benefit your

business.

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F0T6rVIwp71qWlAAYAAAAAAAAAAAAAAAAAAADNAAAAAAAAAAAAAAAAAAARMQAAAAA=

[Guest guest]

I seem to remember hearing that they will normally come back together by

themselves, but you can speed that process along by crossing your hands over

your abdomen and pushing the muscles back together. Do it a few times a day

until they are pretty much back to normal. Also, I was told not to do ab

exercises until the muscles do come back together, or within about 1 " of each

other.

[Guest guest]

Gurusuya Kaur ~

 

As Khalsa Way Prenatal instructor and childbirth educator, I feel I can speak

with some authority on this subject.

 

This is simply not true:

" Following a pregnancy, it is recommended to curtail Kundalini Yoga and other

strenuous exercise for 6 months to one year (depending on any complicating

factors.) It is important to not put pressure on the

abdomen to allow it to heal and the uterus to regain its shape.

Stretching, walking, breathing are all good, but the new mom needs to

avoid anything that stresses the belly and lower back, or distracts the energy

from the work it is doing to heal the abdomen. "

 

Even at Golden Bridge, a Mommy & Me yoga class is taught at 6+ weeks postpartum.

Trust me, it can be strenuous, I've been there.

 

After a new mom's 6 week (or 8 week if she's had a c-section) check up, her

doctor or midwife will give her the OK to resume exercise. At 6-8 weeks

postpartum the uterus is back to it's normal size. The best way to encourage

healing IS to move.

 

On the subject of the abdominal muscles knitting back together. For most moms,

this happens on its own. For severe cases, physical therapy is often

recommended. However, there are other things that mom can do at home.

http://www.pregnancy-info.net/separated_muscles.html

 

So, if you are not familiar with this situation, refer the new mom to her doctor

or midwife. If you are familiar with it, then feel free to instruct her.

 

-Deena

 

Kundalini-Yoga , gurusurya wrote:

>

> Dear Hari Kartar Kaur ji,

>

> Sat nam. You didn't say how long since the pregnancy/delivery.

>

> Following a pregnancy, it is recommended to curtail Kundalini Yoga and

> other strenuous exercise for 6 months to one year (depending on any

> complicating factors.) It is important to not put pressure on the

> abdomen to allow it to heal and the uterus to regain its shape.

> Stretching, walking, breathing are all good, but the new mom needs to

> avoid anything that stresses the belly and lower back, or distracts the

> energy from the work it is doing to heal the abdomen.

>

> I would say that all of the abdominal strengthening exercises are to be

> avoided. As a KY teacher, you should be clear to recommend medical care

> for a medical situation. She should consult a doctor. Hernia repairs,

> where necessary, are designed to patch up where the abdominal wall has

> separated--and recent techniques allow tiny incisions so the recovery is

> not long.

>

> Perhaps someone with more information could comment on " muscles knitting

> themselves back together. " My understanding is that sometimes

> surrounding muscles can become stronger to compensate or that scar tissue

> develops in some areas. Can torn muscles slowly recover? It would be

> interesting to find out more.

>

> Blessings,

> Gurusurya Kaur

> Kundalini Yoga in Park Slope

> Brooklyn, NY

> __________

> Small Business Tools

> Compete with the big boys. Click here to find products to benefit your

business.

>

http://thirdpartyoffers.juno.com/TGL2141/c?cp=UXatZztBay4oNkC3jJkhRwAAJ1Cu7S5oUx\

F0T6rVIwp71qWlAAYAAAAAAAAAAAAAAAAAAADNAAAAAAAAAAAAAAAAAAARMQAAAAA=

>

[Guest guest]

Sat Nam,

She needs to work her transverse in order for her diastasis to close. Have her

read " Lose Your Mummy Tummy " by Julie Tupler. The exercises are quite easy to

do.

http://www.maternalfitness.com/

Here are some free online tips as well:

http://www.pregnancy-info.net/topic_other_topics.html

Blessings,

Ravi Inder

 

Kundalini-Yoga , " anneheigham " <anneheigham wrote:

>

> Sat Nam

>

> I have a student who is suffering from separated abdominal muscles following

the birth of her last child. She is looking for a kriya to help knit them back

together. My understanding is that the regular abdominal strengthing exercises

such as leg raises can actually make the condition worse. Does anyone have any

experience or suggestions for this problem?

>

> thank you all so much for your consideration

>

> with love and light

>

> Anne

>

> aka Hari Kartar Kaur

>

[Guest guest]

Sat Nam Ravi Kaur,

 

These techniques looked interesting. Once in awhile +people ask me about

hernias. It looks like this may work for hernias if they are split transverse.

Would these also work if the muscles were split horizontally?

 

Blessings

GuruBandhu

 

 

 

Kundalini-Yoga , " blissfulyogamama " <blissfulyogamama

wrote:

>

> Sat Nam,

> She needs to work her transverse in order for her diastasis to close. Have

her read " Lose Your Mummy Tummy " by Julie Tupler. The exercises are quite easy

to do.

> http://www.maternalfitness.com/

> Here are some free online tips as well:

> http://www.pregnancy-info.net/topic_other_topics.html

> Blessings,

> Ravi Inder

[Guest guest]

Sat Nam GuruBandhu

I am not sure I completely understand your question, nor am I an expert on

hernias. I teach prenatal yoga and deal with women who have diastasis recti

from pregnancy. A diastasis is not a true hernia. It is a separation of the

rectus abdominis (outermost abdominal muscles). When these muscles separate the

connective tissue that joins them stretches sideways. The more it stretches

sideways the thinner and weaker it becomes. I encourage them to take care of

this with the transverse exercises before undergoing an intense postnatal yoga

or postpartum workout.

Here is what Julie says about hernias. Perhaps you could email her directly

with your specific question about a horizontal split.

http://www.maternalfitness.com/diastasis.html#hernia

Blessings,

Ravi Inder Kaur

 

Kundalini-Yoga , " greatyoga " <greatyoga wrote:

>

> Sat Nam Ravi Kaur,

>

> These techniques looked interesting. Once in awhile +people ask me about

hernias. It looks like this may work for hernias if they are split transverse.

Would these also work if the muscles were split horizontally?

>

> Blessings

> GuruBandhu

>

>

>

> Kundalini-Yoga , " blissfulyogamama " <blissfulyogamama@>

wrote:

> >

> > Sat Nam,

> > She needs to work her transverse in order for her diastasis to close. Have

her read " Lose Your Mummy Tummy " by Julie Tupler. The exercises are quite easy

to do.

> > http://www.maternalfitness.com/

> > Here are some free online tips as well:

> > http://www.pregnancy-info.net/topic_other_topics.html

> > Blessings,

> > Ravi Inder

>

[Guest guest]

Sat Nam

 

Thank you to all who have offered a response so far to this topic. I

particularly have found the maternalfitness site useful and have ordered a copy

of the book. After reading the book I hope to be able to understand more

clearly how KY kriyas can be adapted for individuals suffering from this

complaint (I didn't realise that men could suffer from this too).

 

I did not appreciate until now that for example Front Platform could potentially

worsen this condition. It would be really useful if this could be covered in

the level one training.

 

If Ravi Inder Kaur or anyone else could spare the time to write a few ideas on

basic postures and how they can be tackled in this sort of condition it would be

so very much appreciated. For example is stretch pose something which should

always be avoided as it is something which could worsen the condition or can it

be modified to keeping the head on the ground, drawing in the navel point and

just raising one leg at a time ???

 

I know this is a lot to ask and I am not asking for something 'cast in stone'

just ideas based on previous experience.

 

with some love and gratitude,

 

Anne aka Hari Kartar Kaur

 

 

 

 

 

Kundalini-Yoga , " blissfulyogamama " <blissfulyogamama

wrote:

>

> Sat Nam GuruBandhu

> I am not sure I completely understand your question, nor am I an expert on

hernias. I teach prenatal yoga and deal with women who have diastasis recti

from pregnancy. A diastasis is not a true hernia. It is a separation of the

rectus abdominis (outermost abdominal muscles). When these muscles separate the

connective tissue that joins them stretches sideways. The more it stretches

sideways the thinner and weaker it becomes. I encourage them to take care of

this with the transverse exercises before undergoing an intense postnatal yoga

or postpartum workout.

> Here is what Julie says about hernias. Perhaps you could email her directly

with your specific question about a horizontal split.

> http://www.maternalfitness.com/diastasis.html#hernia

> Blessings,

> Ravi Inder Kaur

>

> Kundalini-Yoga , " greatyoga " <greatyoga@> wrote:

> >

> > Sat Nam Ravi Kaur,

> >

> > These techniques looked interesting. Once in awhile +people ask me about

hernias. It looks like this may work for hernias if they are split transverse.

Would these also work if the muscles were split horizontally?

> >

> > Blessings

> > GuruBandhu

> >

> >

> >

> > Kundalini-Yoga , " blissfulyogamama "

<blissfulyogamama@> wrote:

> > >

> > > Sat Nam,

> > > She needs to work her transverse in order for her diastasis to close.

Have her read " Lose Your Mummy Tummy " by Julie Tupler. The exercises are quite

easy to do.

> > > http://www.maternalfitness.com/

> > > Here are some free online tips as well:

> > > http://www.pregnancy-info.net/topic_other_topics.html

> > > Blessings,

> > > Ravi Inder

> >

>

[Guest guest]

Sat Nam Anne,

 

Maybe you could tackle this, since it is of interest to you and you have

identified a need for it. Our students tend to show us the paths to follow. I

came up with guidelines for modifying one's regular yoga practice during

pregnancy because students requested it. You could empower yourself to research

'diastasis and kundalini yoga' and become an expert. Why not?

 

Regarding your question re stretch pose in particular, my suggestion would be

for each student to see what is happening with their navel during the pose. Can

they keep the navel to the spine and the back on the floor? If not, modify.

The head can be up, but maybe not the shoulders? I find the variation with one

knee bent to the chest and one extended to be the best for keeping the back

rooted. If yogis are empowered to understand their bodies, they are less

dependent on an external teacher. Your student with the diastasis could even do

her seated transverse exercises instead if she is not ready for the reclined

version.

 

Also, I would highly recommend Guru Prem Singh's book Divine Alignment for

understanding postural alignment and 'rooting' the navel. His discussion of the

bhandas is a great tool for all, including new moms.

 

As far as when and how to start exercising again after giving birth, that is

also very individual. Two very knowledgeable yoga teachers gave very different

answers, because that is how different our bodies can be! : )

 

I have Julie Tupler's book and would recommend that as well. I have met her and

while her principles are sound, she is a bit rigid and definitely not a yogi. I

have put her ideas to the test with personal practice, and like many doctrines,

tend to 'take what I like and leave the rest'. All the best on your quest.

(Didn't intend to rhyme!)

 

peace to all, love to all, light to all,

 

Kate Lynch

 

Healthy Happy Yoga

www.healthyhappyyoga.com

kate

 

 

Kundalini-Yoga , " anneheigham " <anneheigham wrote:

>

> Sat Nam

>

> Thank you to all who have offered a response so far to this topic. I

particularly have found the maternalfitness site useful and have ordered a copy

of the book. After reading the book I hope to be able to understand more

clearly how KY kriyas can be adapted for individuals suffering from this

complaint (I didn't realise that men could suffer from this too).

>

> I did not appreciate until now that for example Front Platform could

potentially worsen this condition. It would be really useful if this could be

covered in the level one training.

>

> If Ravi Inder Kaur or anyone else could spare the time to write a few ideas on

basic postures and how they can be tackled in this sort of condition it would be

so very much appreciated. For example is stretch pose something which should

always be avoided as it is something which could worsen the condition or can it

be modified to keeping the head on the ground, drawing in the navel point and

just raising one leg at a time ???

>

> I know this is a lot to ask and I am not asking for something 'cast in stone'

just ideas based on previous experience.

>

> with some love and gratitude,

>

> Anne aka Hari Kartar Kaur

[Guest guest]

Sat Nam, Anne,

I'd have to agree with Kate. Please keep us posted on what you find out! If I

had any more ideas to offer, I would.

Good Luck!

Ravi Inder

 

Kundalini-Yoga , " healthyhappyyoga " <healthyhappyyoga

wrote:

>

> Sat Nam Anne,

>

> Maybe you could tackle this, since it is of interest to you and you have

identified a need for it. Our students tend to show us the paths to follow. I

came up with guidelines for modifying one's regular yoga practice during

pregnancy because students requested it. You could empower yourself to research

'diastasis and kundalini yoga' and become an expert. Why not?

>

> Regarding your question re stretch pose in particular, my suggestion would be

for each student to see what is happening with their navel during the pose. Can

they keep the navel to the spine and the back on the floor? If not, modify.

The head can be up, but maybe not the shoulders? I find the variation with one

knee bent to the chest and one extended to be the best for keeping the back

rooted. If yogis are empowered to understand their bodies, they are less

dependent on an external teacher. Your student with the diastasis could even do

her seated transverse exercises instead if she is not ready for the reclined

version.

>

> Also, I would highly recommend Guru Prem Singh's book Divine Alignment for

understanding postural alignment and 'rooting' the navel. His discussion of the

bhandas is a great tool for all, including new moms.

>

> As far as when and how to start exercising again after giving birth, that is

also very individual. Two very knowledgeable yoga teachers gave very different

answers, because that is how different our bodies can be! : )

>

> I have Julie Tupler's book and would recommend that as well. I have met her

and while her principles are sound, she is a bit rigid and definitely not a

yogi. I have put her ideas to the test with personal practice, and like many

doctrines, tend to 'take what I like and leave the rest'. All the best on your

quest. (Didn't intend to rhyme!)

>

> peace to all, love to all, light to all,

>

> Kate Lynch

>

> Healthy Happy Yoga

> www.healthyhappyyoga.com

> kate

>

>

> Kundalini-Yoga , " anneheigham " <anneheigham@> wrote:

> >

> > Sat Nam

> >

> > Thank you to all who have offered a response so far to this topic. I

particularly have found the maternalfitness site useful and have ordered a copy

of the book. After reading the book I hope to be able to understand more

clearly how KY kriyas can be adapted for individuals suffering from this

complaint (I didn't realise that men could suffer from this too).

> >

> > I did not appreciate until now that for example Front Platform could

potentially worsen this condition. It would be really useful if this could be

covered in the level one training.

> >

> > If Ravi Inder Kaur or anyone else could spare the time to write a few ideas

on basic postures and how they can be tackled in this sort of condition it would

be so very much appreciated. For example is stretch pose something which should

always be avoided as it is something which could worsen the condition or can it

be modified to keeping the head on the ground, drawing in the navel point and

just raising one leg at a time ???

> >

> > I know this is a lot to ask and I am not asking for something 'cast in

stone' just ideas based on previous experience.

> >

> > with some love and gratitude,

> >

> > Anne aka Hari Kartar Kaur

>

[Guest guest]

Sat Nam, again!

Just ran across a new piece of information regarding diastasis. Apparently

rolfing can help with this condition as well. Perhaps there is a Certified

Rolfer in your area who could help your friend?

 

Kundalini-Yoga , " blissfulyogamama " <blissfulyogamama

wrote:

>

> Sat Nam, Anne,

> I'd have to agree with Kate. Please keep us posted on what you find out! If

I had any more ideas to offer, I would.

> Good Luck!

> Ravi Inder

>

> Kundalini-Yoga , " healthyhappyyoga " <healthyhappyyoga@>

wrote:

> >

> > Sat Nam Anne,

> >

> > Maybe you could tackle this, since it is of interest to you and you have

identified a need for it. Our students tend to show us the paths to follow. I

came up with guidelines for modifying one's regular yoga practice during

pregnancy because students requested it. You could empower yourself to research

'diastasis and kundalini yoga' and become an expert. Why not?

> >

> > Regarding your question re stretch pose in particular, my suggestion would

be for each student to see what is happening with their navel during the pose.

Can they keep the navel to the spine and the back on the floor? If not, modify.

The head can be up, but maybe not the shoulders? I find the variation with one

knee bent to the chest and one extended to be the best for keeping the back

rooted. If yogis are empowered to understand their bodies, they are less

dependent on an external teacher. Your student with the diastasis could even do

her seated transverse exercises instead if she is not ready for the reclined

version.

> >

> > Also, I would highly recommend Guru Prem Singh's book Divine Alignment for

understanding postural alignment and 'rooting' the navel. His discussion of the

bhandas is a great tool for all, including new moms.

> >

> > As far as when and how to start exercising again after giving birth, that is

also very individual. Two very knowledgeable yoga teachers gave very different

answers, because that is how different our bodies can be! : )

> >

> > I have Julie Tupler's book and would recommend that as well. I have met her

and while her principles are sound, she is a bit rigid and definitely not a

yogi. I have put her ideas to the test with personal practice, and like many

doctrines, tend to 'take what I like and leave the rest'. All the best on your

quest. (Didn't intend to rhyme!)

> >

> > peace to all, love to all, light to all,

> >

> > Kate Lynch

> >

> > Healthy Happy Yoga

> > www.healthyhappyyoga.com

> > kate@

> >

> >

> > Kundalini-Yoga , " anneheigham " <anneheigham@> wrote:

> > >

> > > Sat Nam

> > >

> > > Thank you to all who have offered a response so far to this topic. I

particularly have found the maternalfitness site useful and have ordered a copy

of the book. After reading the book I hope to be able to understand more

clearly how KY kriyas can be adapted for individuals suffering from this

complaint (I didn't realise that men could suffer from this too).

> > >

> > > I did not appreciate until now that for example Front Platform could

potentially worsen this condition. It would be really useful if this could be

covered in the level one training.

> > >

> > > If Ravi Inder Kaur or anyone else could spare the time to write a few

ideas on basic postures and how they can be tackled in this sort of condition it

would be so very much appreciated. For example is stretch pose something which

should always be avoided as it is something which could worsen the condition or

can it be modified to keeping the head on the ground, drawing in the navel point

and just raising one leg at a time ???

> > >

> > > I know this is a lot to ask and I am not asking for something 'cast in

stone' just ideas based on previous experience.

> > >

> > > with some love and gratitude,

> > >

> > > Anne aka Hari Kartar Kaur

> >

>