Post Pregnancy Care: What Works

By Lisa Grauaug

An appropriate Prenatal yoga practice is designed to prevent Diastasis Rectus Abdominis….

WHAT IS Diastasis Rectus Abdominis?

An intricate layer of connective tissue sits between the rectus abdominis muscles ( RA or “6 pack abs”) and the transversus abdominis- it is called the linea alba. The linea –alba is designed during pregnancy to thin out which allows for accommodating the growing baby inutero. Post –pregnancy the linea alba then thickens up.

Approximately 33 % of women post-birth are diagnosed with Diastasis rectus abdominis (OR diastasis recti). Where the space between the rectus abdomens muscle has not returned to a near normal state.

There are factors that have been reported to increase ones chances of experiencing DRA in pregnancy and this include 

  • 35+ in age
  • Multiple pregnancy (twins, triplets, etc.)
  • High birth weight baby
  • Repeated pregnancies

There are easy ways to assess for this condition. And it is considered to be caused by overstretching or abdominal straining. Inappropriate physical activity during pregnancy (including Yoga) can also place a woman at risk for this condition.

To prevent and treat particular care is recommended during pregnancy and post-birth.

As a Yoga Teacher it is important if you are teaching women during pregnancy and post-birth that you are aware of the postures that may not be suitable to avoid any un-necessary over-straining of the abdominal muscles. The yoga practice post-birth is different to a pregnancy yoga practice and will focus on appropriate abdominal toning through the intelligent use of the breath and postures (asana). An appropriate post-birth practice will facilitate the rectus abdominus muscles returning to a near normal condition.


How can we support you?

Interested in teaching Pre and Post-natal Yoga? Our 50hr post-graduate training is designed for yoga teachers to expand their skills and knowledge to be able to teach pre and post-natal yoga in group classes and one-on-one.

MORE information please

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