Yoga To Heal Your Diastasis Recti

I totally love yoga to help with many things. Diastasis Recti is one of them. Did you know that you can use yoga to heal your Diastasis Recti?

You could also do certain ab exercises to heal your Diastasis Recti, but today I’m focusing on yoga.

Many women struggle with recovering their abs right after they have their baby.

In fact according to WebMD about 2/3 of women will get Diastasis Recti. So how do you start your journey on healing and getting rid of that “mom pooch”?

My husband focuses a lot on recovery workouts, so we collaborated with each other on a yoga routine to help aid you in your recovery from Diastasis Recti.

I want y’all to be able to get back to your pre baby body or at least a body you feel comfortable and confident in!

Before you get into an intense ab routine you need to heal that separation first. If you do not it could worsen that separation and all of your efforts would be for nothing!

I don’t want that for y’all! So do these yoga moves everyday and you’ll be on your way to recovering from Diastasis Recti!

Also if you don’t know if you have Diastasis Recti read my other post. It shows you how to test yourself at home for Diastasis Recti.

Now if you regularly do yoga than you probably have done a few of these poses, if not don’t fret because I have pictures!

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Yoga moves to heal your Diastasis Recti

Seated core contractions

This is a great start to help in your Diastasis Recti recovery. This is just subtle movements to strengthen your deep core muscles.

Seated core contractions
  • Begin in a seated position or reclined
  • Place your hands on your belly
  • Take a deep inhale and exhale
  • After your exhale draw your belly in, bringing your belly button to your spine
  • Hold your belly in, but continue to breath slowly and deeply
  • Gently release when needed and take a few gentle breaths
  • Repeat as often as you would like and for as many reps as you would like

Plank with wall assist

Avoid a regular plank pose when you are trying to heal Diastasis Recti, thats why this is a great modified plank!

Plank wall assist
  • Begin standing at the wall with your palms flat on the wall, arms straight
  • Engage your core
  • Take one step back with both feet to feel your whole body engaged
  • Stay here and focus on keeping your core engaged
  • Keep breathing and stay here for a few breaths and repeat as desired
  • If you feel strong in your core you can add a few push-ups

Squats with wall assist

Keep your awareness on your core. Doing a wall assist is a great modification to slowly build awareness and strength in your core. Plus it works other parts of your body!

assisted wall squat
  • Begin standing with your back and your heels against the wall
  • Slowly lower your hips toward the ground, but keeps your back on the wall. As you lower walk your feet forward so your knees are stacked on your ankles. Just like a wall sit.
  • Pause here and gently activate your core.
  • Repeat 5-10 times
  • You can also use an exercise ball to help you easily squat
assisted wall squat

Supine toe taps

If you are dying to get back to more traditional core work then do this! Refrain though from making a crunch or sit -up movement. Keep your shoulders and head on the ground to avoid causing more damage to your stomach.

supine toe taps
  • Lay down flat on the ground with your knees bent
  • Inhale and bring your right knee toward your chest, tapping your right tow to your left knee
  • Pause here for a few breaths while your core is activated
  • When you’re ready to release gently place your right foot to the ground
  • Repeat on the left side
  • Do 3-5 sets of this

Bridge pose with hip pulses

This is great because it not only strengthens your core, but your back as well. When you add hip pulses you can build more strength in the core.

hip bridges
  • Lay flat on the ground and knees bent
  • Place your hands by your hips with your palms facing down
  • Press your feet into the ground activating your legs then lift your hips
    • Be sure to use your legs and not just your glutes
  • Pause in bridge pose for a few breaths
  • Slowly lower your hips toward the ground
  • Activate your core and back to lift the hips back toward knee height
  • Repeat for 5-10 reps
  • Do some hip pulses slowly if you are feeling up for it. Pulse for 5-10 times

Pelvic tilt

These are safe and an easy way to engage your deep core muscles. Also they strengthen your back. You can do this seated or standing against a wall. I prefer to stand against a wall so I can focus more on my pelvic floor muscles.

pelvic tilt
  • Stand straight up against a wall, or in a comfortable seated position
  • While exhaling use your core to press your low back into the wall
  • Keep your core engaged as you continue to tilt your pelvis and press your low back into the wall
  • Hold for a few breaths then repeat as often as you would like