Hour 53 Pregnancy Yoga – Diastasis Recti – What It Is and What to Avoid

Diastasis Recti – What It Is and What to Avoid

One of the most important elements of postnatal recovery is an understanding of Diastasis Recti (DR)—a condition that impacts a large number of women throughout and after pregnancy. As a yoga teacher, particularly working with new mothers, it’s important to know what DR is, how to identify it, and most crucially, how to avoid making it worse in a yoga practice.

What is Diastasis Recti?

Diastasis Recti is a displacement of the rectus abdominis muscles—the two long vertical muscles on the front of the abdomen—caused by stretching and weakening of the linea alba, the connective tissue between them. It is most commonly experienced during pregnancy as the enlarging uterus puts pressure on the abdominal wall.

It is not a tear but a thinning or widening of the tissue that frequently causes a visible bulge or gap along the midline of the abdomen, particularly upon rising to sitting from lying position.

Common Symptoms of DR:

Bulge or dome-like belly bulge during movement

Lower back and core weakness

Pelvic floor dysfunction

Poor posture

Lower back pain

Sensation of abdominal instability

It is worth noting that a mild degree of separation is usual postpartum. If, however, the gap is greater than 2.5 cm (approximately 2 finger breadths) and persists after 6–8 weeks postpartum, it needs specific attention.

What Should Be Avoided?

When one is dealing with students who might have DR—or are at risk—it is essential to stay clear of movements that raise intra-abdominal pressure or push the abdominal wall bulging outward.

Avoid the following:

Crunches or Sit-Ups

These add pressure to the midline and exacerbate the separation.

Deep Backbends

Positions such as Dhanurasana or Ustrasana over-stretch already compromised abdominal tissues.

Front-Loaded Planks or Push-Ups

These put undue stress on the abdominal wall when not supported.

Twisting Movements with Force

Forceful rotational poses can further destabilize the core.

Any Pose Causing Doming or Bulging of the Abdomen

This is a definite indication the movement is not suited for that stage of recovery.

The Yogic Approach

Instead of emphasizing abdominal strength, the early aim is functional core reconnection. The practices should involve:

Breath-guided pelvic floor engagement (also known as “core breath”)

Light postural alignment work

Awareness-informed movements that support and not strain

Conclusion

Diastasis Recti is not a condition—just an inevitable bodily adaptation to pregnancy. But left to its own devices, it can become chronic and cause problems. As yoga teachers, we’re not here to “cure” it but to teach safe, healing spaces that help women move back into relationship with their core—in the most intimate sense, from the inside out.

In postnatal yoga, the mantra must be: Strengthen after you protect.