Yoga After Miscarriage: A Healing Restorative Yoga Sequence

Yoga can be a helpful practice for women who have recently experienced a miscarriage and are looking to aid in their physical and emotional recovery.

Certain yoga poses can help to promote physical healing after a miscarriage by improving circulation, reducing inflammation, and promoting flexibility and mobility. While some others can help to balance hormones and regulate the endocrine system, which may be helpful for women who have experienced hormonal imbalances as a result of a miscarriage.

So, yoga can be a helpful practice for processing emotions and promoting emotional healing after a miscarriage.

However, it is important to consult with your doctor before beginning Yoga After Miscarriage to ensure that your body is ready and that there are no contraindications.

Here are some gentle yoga poses to be done after D&C which can be beneficial.

Poses of Yoga After Miscarriage

Let’s put forth some of the most effective yoga poses that can do wonders for your uterine health and the health of your lady bits:

Supta Baddha Konasana

Supta Baddha Konasana, also known as Reclining Bound Angle Pose, is a restorative yoga pose that can help to stimulate blood flow to the reproductive organs, including the uterus, ovaries, and fallopian tubes, which can improve their function.

Steps:

1. Start by sitting on the floor with your legs extended in front of you. Place a bolster or folded blanket behind you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
3. Using your hands, gently bring your feet towards your body, allowing your knees to drop towards the floor.
4. Lie back on the bolster or blanket, supporting your head and neck with additional props if needed.
5. Allow your arms to rest by your sides with your palms facing up, or place your hands on your belly.
6. Hold the pose for several minutes, breathing deeply with closed eyes.
7. To release the pose, gently bring your knees together and roll onto your side, using your hands to push yourself up to a seated position.

Supta Virasana

Supta Virasana, also known as Reclined Hero Pose, can help to gently stretch the pelvic area and open the hips, which can be helpful for promoting blood flow and healing in the pelvic region after a miscarriage.

Steps:

1. Start by kneeling on the floor with your knees together and your feet apart.
2. Place a folded blanket or cushion behind you, and slowly lower yourself down onto the prop.
3. Extend your legs out behind you, keeping your feet together and your toes pointed.
4. Allow your arms to rest by your sides with your palms facing up, or place your hands on your belly.
5. Close your eyes and focus on your breath, allowing yourself to relax deeply into the pose.

Balasana

Balasana, also known as Child’s Pose, can help to relieve tension and discomfort in the lower back and pelvic area, which can be particularly helpful after a D&C procedure.

Steps:

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees hip-distance apart.
2. Bring your big toes to the touch and sit back on your heels.
3. Lower your forehead to the floor, and extend your arms out in front of you, resting your palms on the floor or on a bolster or blanket.
4. Take a few deep breaths, allowing yourself to relax into the pose.
5. To release the pose, use your hands to press yourself up to a seated position.

Baddha Konasana

Butterfly pose, also known as Baddha Konasana, can help to gently stretch the pelvic area and inner thighs, which can be helpful for promoting blood flow and healing in the pelvic region after a miscarriage.

Steps:

1. Begin by sitting on the floor with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together.
3. Use your hands to gently draw your heels towards your body, bringing your feet as close to your groin as possible.
4. Place your hands on your ankles or feet, and sit up tall, lengthening your spine.
5. You can stay in this pose for several minutes, breathing deeply and allowing any tension or stress to release.

Matsyasana

Fish pose, or Matsyasana, can be a beneficial yoga pose for women recovering from a miscarriage. pose also has a calming effect on the body and mind, which can be helpful for reducing stress and promoting relaxation.

Steps:

1. Begin by lying on your back with your knees bent and feet flat on the floor.
2. Slide your hands underneath your buttocks, with your palms facing down.
3. Inhale and press your elbows and forearms into the floor, lifting your chest and head off the ground.
4. Arch your back and allow the crown of your head to rest on the floor behind you.
5. Press your shoulder blades down and away from your ears, opening your chest and stretching your neck.
6. You can stay in this pose for several breaths.

Marjaryasana/Bitilasana

Marjaryasana/Bitilasana (cat/cow) pose can help to release tension in the spine and pelvic area.

Steps:

• Start on your hands and knees, then arch your back and drop your head down on the inhale (cow pose).
• On the exhale, round your spine and tuck your chin towards your chest (cat pose).

Conclusion

Miscarriage can be a deeply emotional experience, so it’s important to seek support from loved ones or a mental health professional if needed.

Consider practicing yoga in a supportive group or with a teacher who is trained to work with individuals who have experienced a miscarriage.