yoga for prolapse care

Two advanced yoga poses for prolapse recovery

Yoga is an excellent way to enhance your body’s healing after a prolapse. We’ve already discussed simple yoga poses to aid your recovery, but here are a couple that are a little more advanced to help you get back to yourself.

Salamba Sirsasana

Kneel and gently lean forwards, placing your elbows on the floor shoulder width apart. Interlock your fingers firmly, but not rigidly, so that your hands form a cup. Place your hands on the floor and position your head so that the crown is on the floor and the back touches your palms. Ensure the only part of your head resting on the floor is the crown. Your weight must be distributed evenly on the crown in the final pose, and not fall on the front or back.

Touch the back of your head with your little fingers and breathe evenly, before pushing up, using the balls of your feet. Straighten your legs, raising your heels, ensure your torso is perpendicular and walk your feet gradually towards your head. When the back of your body is in a vertical line from your head to your waist, exhale and slowly bring your knees to your chest, press down with your toes and push up off the floor.

Raise your legs, bringing your heels in to your buttocks. Press down through your elbows and lift your shoulders. Exhale and swing your knees in an arc, gently up, so that your thighs are parallel with the floor. From now on, keep your elbows still until you are ready to come out of the final pose, and continue moving your knees up towards the ceiling. Focus on keeping your balance steady, your upper body should not move. Keep your buttocks tight, thighs perpendicular to the floor, and check your shoulders are not tilting. Breathe here as you get used to the position. When you’re ready, straighten your knees and lift your lower legs, so your body is a vertical line. Your toes should be pointed to the ceiling, your knees and thighs tight.

Ensure the whole body is balanced on the crown of your head, not your hands or forearms, which are for balance and support only. Keep stretching upwards to remain steady. Breathe evenly in the pose for up to five minutes.

Supta Baddha Konasana

You will need a bolster, a folded blanket, a belt, and two wooden blocks. Sit and place the bolster with its shortest end behind your buttocks, the blanket behind that, and the wooden blocks to either side of your hips, upon their broadest sides. Bring the soles of your feet towards each other, bending your knees, and drawing the heels of your feet into your body.

Buckle you belt, looping it around your shoulders, and bring it down to your waist. Pass the belt under both of your feet and stretch it across your ankles and inner thighs. Move your heels closer to your body, keeping the belt taught but neither slack nor tight. Keep the bolster behind your buttocks and move the blocks so they’re beneath each thigh.

Gently lower your back and head onto the bolster and rest your elbows on the floor, ensuring the bolster supports your back and head, your spine aligned down the centre of it. Stretch out your arms, palms towards the ceiling. Breathe and relax, letting your legs drop to the sides, expanding your pelvis. Hold the pose for one minute initially, gradually increasing to five to ten with practice.

With these more advanced yoga exercises, you can slowly help in your recovery from severe uterine prolapse, and improve your well-being and mentality generally.

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