Yoga After A hysterectomy
After just going through this procedure, I have been desperate to find ways to move my body. I thought this would be a good time to share what I found has helped me and what yoga after a hysterectomy has looked like for me. Always remember to follow your doctors recommendations. On average returning to normal activity could be anywhere from 4-8 weeks depending on your doctors orders.
Things To Avoid Until cleared
- Lifting over 10 pounds
- Any core engagement exercises
- Any postures that are load bearing into your hands.
- Any squats or postures that create an apana movement of energy or downward energy push.
Things To Try If cleared for movement
Once cleared for movement these poses and breathwork are a great transition into yoga after a hysterectomy.
- Deep Breathing and other types of breathwork. Diaphragmatic breathing and other breath focused practices. You can find breathwork on my Instagram
- Child’s Pose
- Cat/Cow
- Badhakonasana (pictured below)
- supported spinal twist (pictured below)
- supported heart opener (pictured below)
- supported bridge pose
Start slow, use props and try to find ease in your practice. It isn’t a race. I found I needed a lot of support and a lot of movement was not serving my body. I needed it to be simple and supported. Always listen to your physician and your body. Less is more when your body is healing from such a traumatic event.
I also highly recommend seeing a pelvic floor therapist. Although, I was told I did not need one after my surgery, I went anyway. I found out that I did indeed have an overactive pelvic floor and I am now on a regular program with my pelvic floor therapist. She also recommended other types of body work to help assist with my specific concerns.
Finally, after four months I returned to all normal activity. I slowly started adding in pilates to help strengthen my core, and also began running again. It has been a journey and I still feel a slight disconnect from my core, but I know it will all continue to get better. The best part is I no longer am suffering from severe pain and many other symptoms that were wearing on my daily life.
Any questions on my experience please feel free to email me at info@pacificyogafit.com. If you are local to San Diego I can recommend an amazing Gynecologist, Urologist and Pelvic Floor Therapist to help you.
