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Yoga Post Abdominal Surgery

[Music]

leave and welcome to this yoga post

abdominal surgery this has been

requested and this is for when we're at

points where we've been given the okay

that we can gently start exercising

again so this could be roughly around

six week mark depending on the surgery

could be less could be a bit more the

first thing though is to treat yourself

with kindness and compassion if you're

returning to the yoga mat and you have a

yoga practice pre-surgery

please don't hold any expectations of

what you're going to be able to achieve

at the moment your body probably feels

like an alien at the moment because it

would be so weak so at this point you

will be recovering but you won't have

the strength of flexibility that you had

pre surgery so what I'm trying to say is

don't have any preconceived expectations

allow your body to be as it is today and

know that you are nurturing it and

helping it on its recovery now if this

is yahoo is new to you then this is the

perfect way to start this will aging

covering and it is suitable for

pre-surgery all levels of yoga and post

surgery

all levels again this is a restorative

practice so during times of surgery and

illness are sympathetic

vitals right now the system is really

active poses starts break down the

adhesions help with the scar tissue but

you have to listen to your body

everybody that's not what you where you

need to be today you skip that pose and

the next time you come to the practice

you try again and see where you are this

could be done on the mat which is what

I'm doing it whether you're on the mat

or on the bed begin in a comfortable

seated position so that can be kneeling

or that can be sitting up on a pillow or

a block if you're in bed still sit up on

a pillow into sukhasana easy pose cross

legs tall as you can through the center

channel head over heart heart over

pelvis you will not be drawing up as

much as you used to

sighs hands on the thighs are the palms

down or palms up again whichever's

comfortable close off the eyes and come

into the breath during this practice

really concentrate on the breath if it

becomes short and shallow you know

you're going too far into the pose

notice the breath coming in and coming

out let's begin with the neck release

we'll have got very tight across our

shoulders so left ear lowers to the left

shoulder this may be enough or you can

bring your right left hand up above the

right ear and imagine you're pulling the

right ear up that may be enough or if

you're want a little bit more walk the

right fingertips away so we're really

trying to release that upper trapezius

muscle trying to sit as tall as we can

we'll be holding this for 10 breaths be

where you are today and it may just be

just that the ear is aiming slightly

towards the shoulder and you can

progress to these later stages with time

deep breaths

last inhale exhale gently hold that

navel into the spine if your hands

fingers were walked away bring them back

in bring the left arm the hand down

beside you and gently inhale the right

arm up now it may not come up very far

at all and that may be as far as you can

go or you may be able to bring it up

further don't expect to be able to go

over fully into the side stretch as you

used to do that will come with time if

you can straighten your upper arm then

lovely if not then let it be where it

wants to be and that may be quite bent

and that is fine as well you just want

to feel a very gentle gentle stretch in

that side body

so find where you need to be today and

be glad to be where you are today you're

in your recovery breathing deep inhale

exhale bring that arm back down

carefully come back up to Center

gently lower the right ear towards the

right shoulder bring the right arm up

and place it just above the left ear if

you want to if that's enough stay here

or you can walk the left fingertips out

to the side again to release the upper

left appeasing earth muscle this time

breathing deep here

we're holding these poses for about 10

breaths so the muscles really get chance

to actually release gets into the

connective tissue and really stimulates

our parasympathetic nervous system these

long holds help our body recover inhale

exhale bring that left hand back in if

it was out to the side place the right

hand down carefully inhale the left arm

up as far as it wants to go it may not

be very far at all and with time you'll

start to come over into your side

stretch again but do not try too far too

soon the top arm may be very bent at the

moment again that is fine you need to

find your edge and by edge that's the

sort of three to four out of ten no more

than a four to five out of ten of

stretching sensation and certainly no

pain

breathing deep keep the mind on the

sensations in the body and the breath

exhale carefully bring the left arm back

down come back up to Center now you may

want to hold on to your tummy as we

transition we're coming on to all fours

and again that can be on the bed as well

as on the mat and then we're coming down

onto our forearms to come into a very

gentle Sphinx so make sure the elbows

are well forward of the shoulders to

begin so it's not too much of a stretch

and you're thinking chest forward heart

is opening and you can bring your elbows

as far forward as you need so you just

feel a gentle stretch no pain and this

may not be a posture that you're ready

for yet in which case that is fine go

into a child's pose if that feels nicer

and breathe for 10 breaths

as you returned to this practice during

your recovery you find that your Sphinx

will become more sphinx-like but don't

rush it

inhale exhale bow your forehead all the

way down take a few breaths here if

you're noticing you're holding any

tension try to release it

carefully coming back to tabletop so

supporting that spine with the neighbor

coming in slightly push up using your

arm strength we're coming down onto our

backs

I'm just moving the props ready for when

I need them in a moment useful to have

either blocks or pillows to hand come

down onto your back and that can be

quite a challenge at the moment pelvic

tilts on an inhale flatten the spine

into the mat navel coming in and on an

exhale arching the spine so this can be

a really small movement doesn't have to

be a big movement we're starting to get

the abdominal muscles working so on the

inhale you flatten the lower spine

against the mat and on the exhale you

arch the lower spine so the pelvis is

tilting one way and then the other

inhale flatten the spine to the mat

exhale arch the spine just gently

if you have a strap to hand or a towel

or a bathrobe rope we're coming into a

hamstring stretch place the strap around

the ball of your foot and extend through

that knee now you may find you've got a

really bent knee at the moment do not

worry with time your flexibility will

return and if you've never had

flexibility then we will begin to work

on it now keep the left leg bent do not

try to straighten that left leg now if

getting a strap is just too much effort

at the moment just bring the hands

behind the thigh

breathing here and with each exhale you

may just be able to straighten that knee

a smidge more but don't force it

remember the intensity is a 4 to 5 out

of 10 on an exhale carefully bend that

knee remove the strap if you're using

one switch it round to the other foot

and extend that left foot up so it's

parallel to the ceiling knee bent as

generously as it needs to be keep that

right knee bent and you can if you

haven't got a strap you can be holding

on behind the thigh

keep breathing on an exhale carefully

bend that knee remove the strap if

you're using one and place the foot back

down all these movements use our call

now I'm grabbing the pillow so you can

use a block or a pillow for this on an

exhale carefully if you can lift your

pelvis and place the pillow underneath

now if at the moment lifting the pelvis

to place that pillow underneath is too

much you can stay flat on your back but

with time aim to get the pillow or the

block under the sacral area so we're in

a supported bridge breathing here so

we've got a very very gentle stretch in

the abdominal area very gentle and with

time and I wouldn't expect it on the

first go of doing this see if you'll be

able to straighten your legs and then

further on see if you can bring your

arms up overhead so that's really

increasing the stretch in your abdomen

do not go this far if it is painful and

if this is the first time you're doing

this practice I would suggest staying

with the knees bent and the hands by

your side

exhale bring that navel in against the

spine gently lift the right knee off and

the left if you can now that's working

your core you can keep your knees bent

but see if you can straighten them up

Ripper each big cutting viparita karani

legs up the wall but we haven't got a

wall such a good restorative pose but it

is beginning to work our core a bit here

so if it starts to feel too much bend

the knees and come out of the pose at

any point where you think you've reached

enough

exhale bend the knees holding that navel

into the spine and maybe you want to

support your abdomen bring one foot down

followed by the other as you inhale

carefully lift your pelvis remove the

pillow or the block come back down on to

the mat carefully hug one knee and

followed by the other gently and you

might just want to do the smallest of

rock side to side you'll know and that

might be too much at the moment probably

find you can't draw your knees in as far

as you normally would

you'll still have lots of inflammation

in the abdominal area place one foot

down carefully at a time roll onto your

side bring yourself up we're coming into

supported fish so I like to use two

pillows here for this so that you don't

have to go too far back two pillows

lengthways bring them snug up against

your lower back and then gently ease

yourself down knees bent arms by your

side and this may be where you stay

today we're just beginning in our

recovery it might feel nice to open the

knees bring the legs in to suit to bow

to konasana but that again could be too

much at this point listen to your body

there is nothing wrong with keeping the

knees bent and then as time progresses

you're aiming to straighten your legs

and by time that could be weeks so again

you're starting to extend those

abdominal muscles

so find where you want to be today and

breathe wherever you are it's a

wonderful heart opener as well

on your next exhale gently bring the

navel towards the spine and if you're on

pillows it's really easy to just roll

over to the side so you're not using any

abdominal strength trying to get back up

remove the pillows and I'm now placing

them under the knees which may be a bit

too tricky to do straight away but if

you can or if you've got someone nearby

who can place them under your knees come

on to your side then roll onto your back

see all this wriggling around is really

difficult when you've just had abdominal

surgery so if you've got somebody there

that can put them under your knees then

do because that then allows the

diaphragm room to move and we're going

to do some diaphragmatic breathing so on

the inhale feel the belly rise and on

the exhale feel it fall place your hand

on your belly so you can feel it rising

and then feel it falling on the exhale

this is challenging after abdominal

surgery but this is great for first of

all for the parasympathetic nervous

system it stimulates it it's great for

the lungs and the abdominal muscles keep

going on the inhale belly comes up and

on the exhale belly full and this can

take practice if you're not used to

doing this so don't be disheartened if

you find that at the minute it's really

hard to do exhale

barely four inhale belly Rises exhale

the belly falls keep going with your

breath

laughs belly breath

and then let's come into shavasana if

you've got your legs up on pillows

leaves and their arms out to the side

palms up close off the eyes let the

breathing just return to normal now I'm

going to leave you here in shavasana

because you may be a bit worn out now I

need a nap in which case you're in the

perfect spot to do it when you are ready

to come out of it roll gently on to your

side to help you to come up there won't

be any outro music so that if you do

start to drift nothing will disturb you

thank you for joining me with this

practice as we begin to start the

recovery process I shall bid you namaste