Thank you for this very, very helpful video. For folks with next to no core strength, this series gives a "doorway in" to engaging the muscles while developing concentration and encouraging a continuous focus on the breath. It is do-able for the most beginning of beginners. Thank you again.
very much looking forward to strengthening my core. Video recommended by my Yoga instructor, who is very good and reminds us to not push our bodies willing to go. Honor our bodies and their limitations. Mary Jo
Practice frequency is dependent upon your body and abilities. Dead Bug series can be practiced every day, or it could be practiced once to a couple times per week.
Hi Mark, Due to the nature of diastasis recti, it is best to work with a properly trained person who can help you target the specific muscles that can help draw the split of the abdominals together. Activating and strengthening transverse abdominis may help to close the split of DS. While activating rectus abdominis may cause the strain to the split. The key is proper mechanics of the chosen exercise so the targeted muscle is utilized. Until one learns to distinguish the 4 layers of the abdominals, the untrained person may depend too heavily upon rectus abdominis to perform stomach crunches and supine abdominal exercises where the feet lift off the floor. Since the feet lift off the floor in Dead Bug, it is probably not the best entry exercise for DS. The low belly wake up of Uddiyana Bandha (ruclips.net/video/xB7L38QtsvQ/видео.html) and Alignment Yoga's Yoga Sit-Up are preferable to target transverse abdominis (TA). Without being able to supervise the person with DS, it is recommended to only perform the portions of Uddiyana Bandha wake up in which the feet are on the floor. The fibers of the TA run perpendicular to the linea alba, and have the most potential of closing the split of DS. Some of the Alignment Yoga instructors offering sessions over the internet. If you are interested, please send an email to info@alignmentyoga.com
Thanks so much for putting this together ❤
Thank you for this very, very helpful video. For folks with next to no core strength, this series gives a "doorway in" to engaging the muscles while developing concentration and encouraging a continuous focus on the breath. It is do-able for the most beginning of beginners. Thank you again.
very much looking forward to strengthening my core. Video recommended by my Yoga instructor, who is very good and reminds us to not push our bodies willing to go. Honor our bodies and their limitations. Mary Jo
How often should these be done? It was very awkward for me, so I know I really need to practice these to get back in alignment.
Practice frequency is dependent upon your body and abilities. Dead Bug series can be practiced every day, or it could be practiced once to a couple times per week.
Is it safe for diastasis recti?
Hi Mark,
Due to the nature of diastasis recti, it is best to work with a properly trained person who can help you target the specific muscles that can help draw the split of the abdominals together. Activating and strengthening transverse abdominis may help to close the split of DS. While activating rectus abdominis may cause the strain to the split.
The key is proper mechanics of the chosen exercise so the targeted muscle is utilized. Until one learns to distinguish the 4 layers of the abdominals, the untrained person may depend too heavily upon rectus abdominis to perform stomach crunches and supine abdominal exercises where the feet lift off the floor. Since the feet lift off the floor in Dead Bug, it is probably not the best entry exercise for DS.
The low belly wake up of Uddiyana Bandha (ruclips.net/video/xB7L38QtsvQ/видео.html) and Alignment Yoga's Yoga Sit-Up are preferable to target transverse abdominis (TA). Without being able to supervise the person with DS, it is recommended to only perform the portions of Uddiyana Bandha wake up in which the feet are on the floor. The fibers of the TA run perpendicular to the linea alba, and have the most potential of closing the split of DS.
Some of the Alignment Yoga instructors offering sessions over the internet. If you are interested, please send an email to info@alignmentyoga.com