Best Yoga Poses for Diastasis Recti

Do you have Diastasis Recti and are looking for ways to manage it? Yoga can be a great way to strengthen your core and reduce the effects of this condition. With the right moves, you can feel stronger and more energized. Read on to discover the best yoga poses for Diastasis Recti.

Quick facts: Best Yoga Poses For Diastasis Recti

  • ✅ Diastasis recti can be improved with specific yoga poses, such as child’s pose, modified cobra pose, and bridge pose (Source: Mayo Clinic)
  • ✅ Exercises that challenge the lower abdominal and hip muscles will help to reduce diastasis recti (Source: Harvard Health Publishing)
  • ✅ Plank pose is a great strengthening exercise for people with diastasis recti (Source: University of Rochester Medical Center)
  • ✅ For people with diastasis recti, abdominal exercises should focus on stabilization rather than strengthening (Source: Cleveland Clinic)
  • ✅ Performing yoga poses such as bridge pose, cobra pose, and downward dog are believed to strengthen the core and reduce the separation of abdominal muscles caused by diastasis recti (Source: Healthline)


Diastasis Recti is a condition that affects pregnant women and postpartum moms. It occurs when the abdominal muscles separate, leaving a gap in the middle of the torso. This can cause weakness in the core and make it difficult to perform some everyday activities. To combat this, many women turn to yoga poses specifically designed to help Diastasis Recti.

These poses focus on strengthening and stretching the core muscles while avoiding moves that can worsen symptoms.

Yoga poses for Diastasis Recti should be gentle but effective, helping to strengthen and tone the abdominal muscles without putting too much strain on them or increasing separation between them. Poses such as Cat-Cow, Downward Facing Dog, Child’s Pose, Side Plank are all beneficial for healing Diastasis Recti as they help to engage your abdominal muscles while providing enough room for your belly to move without straining it further. Other poses like Upward Facing Dog, Bridge Pose, Standing Forward Bend can also be beneficial.

What is Diastasis Recti?

Diastasis recti is a medical condition in which the large abdominal muscles are separated by a distance greater than normal. This can result in weakened core strength, poor posture and back pain, and reduced abdominal function. Common during pregnancy or after abdominal surgery, diastasis recti can be helped through specific yoga poses.

Yoga poses for diastasis recti focus on strengthening the inner core muscles to help reduce the gap between the large abdominals. These poses also promote proper alignment to allow for improved balance and stability.

  • Standing poses like Warrior I and III are commonly used as they require good alignment of the core muscles while standing up with both feet flat on the ground.
  • Seated postures like Boat, Half Lord of the Fishes, and Cat/Cow help create gentle lengthening of the abdominals to encourage them to come together again.
  • Backbends are also beneficial for this condition as they promote proper stabilization of the spine and torso area which will strengthen all of the surrounding muscles responsible for maintaining good posture and body mechanics.

Benefits of Yoga for Diastasis Recti

Yoga can be particularly beneficial for people with Diastasis Recti, a condition characterized by a separation of the abdominal muscles. Through a series of specific yoga poses, practitioners can target the core and pelvic floor muscles to help strengthen and tone the entire region. Additionally, yoga practice gives you a chance to check in with your body and recognize how it responds to various poses, offering an opportunity for you to make adjustments as needed for your individual needs.

Among the best poses to use are:

  • Seated fold (pascimottanasana)
  • Wide-legged forward fold (prasarita padottanasana II)
  • Side-bending twists (jathara parivartanasana)
  • Cobra (bhujangasana)
  • Bridge pose (setu bandha sarvangasana)

These poses can help create core stability and muscle strength, promote proper alignment of the spine, and safely build overall toning without creating tension in other areas of your body.

Yoga Poses

Yoga poses can be a great tool for helping diastasis recti. Poses that help with diastasis recti should focus on strengthening the transverse abdominal muscles and create stability in the core. There are many different types of poses that can be used for this purpose. Let’s take a look at some of the best yoga poses for diastasis recti:

Child’s Pose

Child’s Pose is a restorative yoga pose that can be beneficial for those dealing with diastasis recti. It helps reduce abdominal muscle tension, and can help bring the separated rectus abdominis muscles together over time. This pose also increases core strength, allowing one to support and stabilize their body while in an upright position.

To perform Child’s Pose, start by kneeling on the ground with your big toes touching and knees hip width apart. Sit back onto your heels and slowly lower your torso onto your thighs. Reach your arms out in front of you, draw them back towards the crown of your head, or move them out to the side for additional support. Remain in this pose for as long as it feels comfortable and beneficial before gently releasing any tension or strain from the body.

Cat-Cow Pose

The Cat-Cow Pose, or Marjaryasana and Bitilasana, is a gentle way to practice yoga for diastasis recti. This pose helps to strengthen the connective tissue in the abdomen and counteract the separation of muscles that happens with diastasis recti.

To do the Cat-Cow Pose, start by getting on all fours in a tabletop position. Place your hands directly under your shoulders and spread your fingers wide. On an inhale, curl your tailbone up towards the ceiling and gently arch your back as you look up towards the sky. On an exhale, round your back downwards and tuck your chin towards your chest. Repeat this motion 10 times or until you feel a slight burning sensation in your abdominals. Through this pose, you’ll build strength while strengthening the connective tissue to prevent further damage from diastasis recti.

Downward Facing Dog

Downward Facing Dog, or Adho Mukha Svanasana, is a popular yoga pose that is beneficial for people of all levels. It strengthens and stretches the shoulder and hip joints, hamstrings, calves and thighs. Downward Facing Dog opened up the front of the arms and shoulders while stretching out tight hamstrings. The pose can also help to relieve back pain by elongating the spine and creating space between each vertebrae.

The Downward Facing Dog pose activates several core muscles including the rectus abdominis, obliques, transverse abdominis and gluteus maximus- all of which are important for diastasis recti recovery. Additionally, this pose creates abdominal pressure as a result of engaging your abdominal muscles together as you breathe into them; this helps to build strength in your coremusculature.

As you exhale into Downward Facing Dog, be aware of reaching your tailbone towards your feet by lengthening your torso while pressing firmly through your hands to feel more grounded in the posture – this will help to activate those core muscles even further!

Plank Pose

Plank Pose is a classic yoga pose that is beneficial for people with diastasis recti. It helps to strengthen the abdominal muscles and improve posture, while also toning the core.

To perform Plank Pose, start on all fours with your hands aligned with your shoulders and your knees below your hips. Then, press into both feet and reach through the crown of your head to lengthen the spine. Keep your core engaged and hold the pose for up to five breaths before releasing.

Plank Pose is an excellent option for strengthening the core and helping to heal Diastasis Recti as it can help bring balance back to the abdominal muscles and create connection between them for improved overall stability.

Bridge Pose

Bridge Pose is an excellent yoga pose for Diastasis Recti. It helps strengthen the lower abdominal area and rectus abdominis muscle, while improving core stability.

To do Bridge Pose, find a comfortable spot on your mat or floor. Lie on your back with your knees bent and feet flat on the ground. Gently press into your feet and lift your hips up off the floor, arching away from the mat while keeping length in your lower back. Squeeze your glutes to engage the back chain of muscles from head to toe, creating a bridge shape with your body as you hold this pose for 30-45 seconds.

Cobra Pose

The Cobra Pose is a powerful but gentle yoga posture that can help strengthen the abdominal wall muscles and improve diastasis recti. It is typically done from a lying position, with your head and chest lifting off the ground as your arms remain pressed down and back. This pose helps to strengthen your core muscles while lengthening out your spine at the same time.

When done with proper alignment, it can help to bring more oxygen to the abdominal muscles, increase circulation, and promote healing. As you move through this pose, make sure that you are focusing on drawing in your belly button away from your spine as you extend out on an exhalation. As you inhale, imagine how expansive each breath feels against your core muscle wall as if it were inflating a balloon in the center of your body.

Seated Twist

Seated Twist is a yoga pose that is beneficial for both stretching and strengthening the core as well as aiding in improving flexibility. It is especially beneficial for people with Diastasis Recti, an abdominal separation condition where the muscle fibers along the midline of the abdomen have stretched apart due to pregnancy, overloading or heavy lifting. This twist increases hip mobility, works to realign and strengthen abdominal muscles, relaxes tight lats and enhances spinal rotation.

To do this pose:

  • Begin sitting up tall on a yoga mat or cushion with your legs extended out in front of you.
  • Cross your right ankle over your left knee, shifting your hips to the left side of the mat. Plant both feet on the floor; place your left hand behind you for support if needed.
  • Inhale deeply as you twist toward your right side as far as it feels comfortable for you; Place your right hand against your right knee for support if needed.
  • Hold this position for a few breaths before releasing back to center and switching sides.
  • Repeat Seated Twist on both sides up to three times.


Although it is possible to heal diastasis recti with the right exercises, be sure to check with your doctor or healthcare provider for an accurate diagnosis. There are also a few yoga poses you should avoid if you have diastasis recti, such as cobra pose (bhujangasana), wheel pose (chakrasana), and plank pose (kumbhakasana).

The best yoga poses for diastasis recti include:

  • Forward fold pose (uttanasana)
  • Child’s pose (balasana)
  • Bridge pose (setu bandha sarvangasana)
  • Arms up and out
  • Wall squats
  • Deep core activation
  • Standing spinal twist
  • Abdominal toning stretches

You can also do restorative poses such as legs up the wall and supported backbends to help your healing journey. Incorporating these practices into your regular routine may help you heal from diastasis recti faster. Remember to practice mindfulness—be gentle with yourself and honor your body’s limits.

FAQs about: Best Yoga Poses For Diastasis Recti

Q1. What is diastasis recti?

A1. Diastasis recti is a separation of the abdominal muscles. It can be caused by pregnancy or other abdominal surgery. It can cause a bulging belly and is often accompanied by back pain.

Q2. What are the best yoga poses for diastasis recti?

A2. The best yoga poses for diastasis recti are Child’s Pose, Boat Pose, Cobra Pose, and Bridge Pose. These poses can help to strengthen the abdominal muscles and help to reduce the separation of the abdominal muscles.

Q3. Are there any other exercises that can help with diastasis recti?

A3. Yes, there are other exercises that can help with diastasis recti. These include Pilates, crunches, planks, and core strengthening exercises. These exercises can help to strengthen the abdominal muscles and reduce the separation of the abdominal muscles.

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