Ashtanga yoga increases flexibility, purifies the body of toxins, clears the mind and strengthens muscles. Rectus diastasis, a condition causing the right and left side of the rectus abdominis muscle to separate, can develop during pregnancy as a result of multiple births and is also known to be a congenital disorder. Ashtanga yoga includes poses and breath work, helping to strengthen muscles and the core abdominals. Regular practice of ashtanga yoga can help repair abdominal muscles and alleviate rectus diastasis.
Ashtanga Yoga History
Ashtanga yoga was initially taught by Vamana Rishi in the text "Yoga Korunta." Ashtanga yoga is athletic and can rapidly strengthen core muscles while improving cardiovascular health. Practicing ashtanga yoga before conceiving will strengthen your abdominal muscles to prevent rectus diastasis. Ashtanga yoga helps to repair damaged fascia while working core and stabilizing muscles.
Rectus Diastasis
Rectus diastasis or diastasis recti occurs more commonly in premature babies, newborns and African American infants. Pregnant women can also develop rectus diastasis as a result of added tension in the abdominal wall. Frequent pregnancies and multiple births may increase your risk of developing rectus diastasis. This condition can be identified by a prominent ridge running through the center of your abdomen, which starts from your sternum to your belly button. The ridge forms a division between both right and left sides of your abdomen to leave central gap. You may notice an added strain on your back in the case of rectus diastasis, and your condition could possibly worsen with subsequent pregnancies if left untreated. The National Institutes of Health said exercise can help improve the condition, adding that it generally corrects itself in most cases. Complications of rectus diastasis may arise upon the development of a hernia.
Vinyasa
A vinyasa is the connection of an asana with breath work. Vinyasas are a dominant feature of ashtanga yoga. The sun salutation vinyasa helps strengthens core and stabilizing muscles, giving the added benefit of promoting calm and relaxation. Although asthanga yoga is regarded as being more physically demanding in comparison to other yoga forms, you can increase of decrease your level of intensity, depending on your personal fitness. Consult a yoga instructor for training and professional advice to avoid injuries.
Sun Salutations
There are 12 basic steps in sun salutations, although variations exist with different yoga forms. Sun salutations, also known as Surya Namaskar or Salute to the Sun, increases flexibility in the spine, strengthening all major muscles including the abdominals. Front and back bends, lunges, the plank, cobra, downward facing dog and specific standing asanas are examples of sun salutation asanas. These poses all work to engage your abdominals to rapidly increase your core muscular strength.
Ujjayi Breathing
Ujjayi breathing is another element of Ashtanga yoga, functioning to connect asanas. This breathing technique helps generate internal heat, cleanse the body and clear mental clutter. Stamena Dimitrova, Yoga instructor and owner of i.yoga explained that the combination of ujjayi breathing and twisted asanas during ashtanga practice not only assists in detoxing the body of impurities, but stimulates blood circulation to help deliver oxygenated blood to your organs and cellular tissue. Ujjayi breating also massages abdominal organs and your liver. Performing ujjayi breathing during ashtanga yoga can assist in the repair of fascia, contributing to the healing process of abdominal muscles.
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