Yoga Poses and Tips for Recovery After Hysterectomy Surgery

The Benefits of Yoga After Hysterectomy

Undergoing a hysterectomy, or surgical removal of the uterus, is a major procedure that requires weeks or months of recovery. While the recovery process focuses mainly on physical healing, a hysterectomy can also cause emotional and mental health effects. Adding a gentle yoga practice to your recovery plan can help ease the transition both physically and mentally.

In this comprehensive guide, we'll outline how yoga can aid your recovery after hysterectomy. We'll cover how to modify poses, best yoga styles to practice, benefits for your body and mind, and tips to safely add yoga into your recuperation.

How Yoga Helps Post-Hysterectomy Recovery

While every hysterectomy is different, all involve internal healing in the pelvic region. Yoga is a low-impact movement practice that can improve recovery in the following ways:

• Increases circulation and oxygenation to speed healing
• Relieves tension and tightness in hips, pelvis, and abdomen
• Strengthens abdominal muscles to support core healing
• Improves balance and mobility
• Reduces stress, anxiety, and depression
• Promotes emotional healing and positivity

Practicing yoga is also linked to improved immune system function, reduced inflammation, better sleep quality, and higher energy levels, which all contribute to optimal recuperation.

Best Yoga Styles After Hysterectomy

While most yoga styles can be modified for post-hysterectomy recovery, certain types may be most supportive:

• Yin Yoga: Holding gentle poses helps provide deep tissue release in hips, pelvis, and abdomen.
• Restorative Yoga: Supports the body through completely passive poses using props for total relaxation.
• Hatha Yoga: slower paced with a focus on breath, alignment, and mindfulness.
• Iyengar Yoga: Uses props like blocks, blankets, and straps to support the body in poses.

Avoid heated, power, or advanced vinyasa classes that require strength and stamina in the early recovery period. Focus on gentle practices that meet you where you're at day-to-day.

Yoga Poses to Avoid After Hysterectomy

During at least the first 4-6 weeks after surgery, avoid poses that:

• Stretch or strain the abdomen
• Require forceful contraction of abdominal muscles
• Exert pressure on the pelvic floor or pelvic region
• Twist the torso
• Involve inversions like headstands or shoulder stands

Your doctor can advise when you can begin gently introducing abdominal exercises after clearing post-op pelvic exams.

8 Yoga Poses to Aid Hysterectomy Recovery

Here are some of the best yoga poses to add to your practice after hysterectomy surgery:

1. Child's Pose

- Kneel on the floor with toes together behind you.

- Slowly lower chest down between thighs as you reach arms extended forward.

- Broaden hips and focus on full body relaxation.

- Supports gentle stretching of abdomen, hips, and low back.

2. Low Lunge

- From downward facing dog, step one foot up between hands.

- Keep back knee down and sink hips.

- Option to stay upright or lower forearms to mat for support.

- Stretches entire front of body in gentle manner.

3. Seated Side Bend

-Sit on mat with legs extended.

-Reach one arm up overhead and press opposite hand on floor beside hip.

-Create space between ribs as you gently arc spine and extend through sides.

-Avoids abdominal curling.

4. Supine Twist

- Lie on back, hug knees into chest.

- Open arms out to sides and let knees fall to one side.

- Turn head in opposite direction from knees.

- Gently twists spine, relieving tension.

5. Legs Up the Wall

- Lie on back near wall with sits touching.

- Extend legs straight up wall.

- Arms can rest by sides or on belly.

- Calms nervous system and improves circulation.

6. Bridge Pose

- Lie on back with knees bent, feet flat.

- Press down through feet to lift hips up.

- Clasp hands beneath back or rest arms by sides.

- Strengthens hips and hamstrings while opening chest.

7. Seated Forward Fold

- Sit tall with legs extended.

- Hinge forward at hips, reaching arms forward and letting head relax.

- Option to bend knees to modify.

- Stretches entire back of body gently.

8. Savasana

- Lie flat on back with arms by sides, palms up.

- Close eyes and breathe deeply into belly.

- Scan and relax each body part systematically.

- Total body rest pose calms mind.

Modifying Poses After Hysterectomy

To make yoga most beneficial as you recover from a hysterectomy:

• Move slowly and focus on alignment in each pose.
• Use props like blocks and blankets to support proper positions.
• Avoid strain or pressure in abdomen by bending knees in poses.
• Hold poses for shorter periods of time.
• Honor your body each day and come out of poses at any discomfort.

Beginning a Yoga Practice After Surgery

Ideally begin yoga after your post-op checkup and once your doctor clears exercise. Start with 10-15 minutes daily and gradually increase duration and difficulty over time. Here are some tips for starting a yoga regimen after hysterectomy:

• Practice in a warm room to keep abdominal muscles relaxed.
• Wear loose, comfortable clothing.
• Do poses at 50-75% intensity to avoid strain.
• Focus on poses that encourage deep breathing.
• End each session with 5-10 minutes of Savasana.

Precautions for Yoga After Hysterectomy

Even gentle yoga can cause issues if resumed too quickly after surgery. Be sure to:

• Get surgeon's clearance before starting yoga.
• Avoid practices that cause pain or discomfort.
• Refrain from inverted poses, twists, and backbends early on.
• Prevent injury by not forcing body into any poses.
• Stop and rest at any feelings of strain, fatigue, lightheadedness or nausea.

Post-hysterectomy yoga should be relaxing, not stressful. Go at your own pace and don't push past your limits.

The Mental and Emotional Benefits of Yoga After Surgery

Hysterectomy is not only physical, but also sparks a process of emotional change and self-reflection in many women. A regular yoga practice can help foster mental health and positivity during your recovery by:

• Reducing stress, anxiety and depression.
• Boosting mood through movement and mindfulness.
• Building emotional strength and resilience.
• Promoting acceptance and healing of mind-body relationship.
• Increasing self-awareness and gratitude for your body.

Yoga's emphasis on breathwork, meditation and spiritual well-being makes it a powerful component of hysterectomy recuperation for total mind-body health.

Incorporating Meditation and Breathwork

For maximum benefit, be sure to integrate focused breathing and meditation into your yoga sessions. These tools can amplify yoga's healing effects by:

• Deepening relaxation and parasympathetic nervous system activation.
• Enhancing circulation and oxygenation throughout the body.
• Reducing cortisol and balancing hormones.
• Focusing awareness inward to release stress and tension.
• Promoting present moment mindfulness and positivity.

Try finishing all yoga practices with 5 to 10 minutes of meditation by focusing on your breath, repeating a mantra, or simply observing your thoughts without judgment.

Tips for Continuing Your Practice

It's important to continue a regular yoga practice after the initial hysterectomy recovery period for ongoing benefits. Here are tips for maintaining a sustainable, lifelong practice:

• Schedule practice into your daily routine whether it's morning, afternoon or night.
• Take classes when possible for motivation and accountability.
• Invest in your own yoga equipment like mats, blocks and straps.
• Follow yoga videos or apps when you can't attend a class.
• Practice for at least 20-30 minutes daily, even if you just focus on breathing, meditation or Savasana.
• Remain consistent but flexible: modify around periods of fatigue or busyness.

Conclusion

Yoga is a safe, gentle exercise that can optimize both physical and emotional recovery after hysterectomy surgery. A regular practice aids the healing process through carefully selected poses, breathwork, meditation and mindfulness. By starting slowly and listening to your body, a yoga regimen can help rebuild strength, flexibility and inner wellness as you recover.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.