I recently saw a post on Instagram that got me pretty riled up. In fact, it made me MAD.
Here’s the post:
Myths about the pre/postnatal yoga population that need to DIE:-Diastasis is a problem that needs to be fixed
-Pregnant and postpartum bodies are inherently weak
-Changes in posture lead to imbalance or weakness
-Pelvic floor issues can be fixed with breathing techniques
-They can’t perform traditional core exercises
Let’s break each one of these down. I agree with her that some are myths, but I have a big problem with a couple of her claims, because they don’t tell the whole story, invalidate real experiences, or simply aren’t backed up by evidence.
Pregnant and postpartum bodies are inherently weak
I agree. This is a myth. While pregnant and postpartum bodies may experience weakness or instability, not all will. There are many pregnant and postpartum folks that maintain strength!
Changes in posture lead to imbalance or weakness
I don’t think it is accurate to say that this is a myth. It isn’t always true, but at the same time, it isn’t never true.
Let’s look at an anterior pelvic tilt, which is a common postural change during and after pregnancy. When your pelvis is tilted forward, it lengthens your lower ab muscles, which can make it harder for them to work.
If you live in an anterior pelvic tilt during most of the day, but can feel and engage your lower abs when you need them, there isn’t a need to address your anterior pelvic tilt. If you have no pelvic floor symptoms, hip pain, or lower back pain, there is no need to address it. If you can find a posterior pelvic tilt or a neutral pelvis when cued or when a movement demands it- there isn’t a problem.
An anterior pelvic tilt IS a problem if that anterior pelvic tilt is accompanied by chronic lower back pain, hip pain, low abs that aren’t showing up when they are needed, or pelvic floor symptoms. It’s a problem if you perform all your movements with an anterior pelvic tilt, and have trouble getting out of it. Good posture is the ability to move in and out of many different positions when you want to.
“Diastasis is a problem that needs to be fixed”
Claiming this is a myth is problematic for two reasons: it’s not telling the whole story, and it invalidates some very real experiences.
Diastasis is a natural adaptation during pregnancy. It happens to everyone. In a study conducted in 2015, they found 100% of pregnant women had diastasis at their due date (Fernandes & Andrade, 2015). It’s supposed to happen during pregnancy, so yes, we don’t need to “fix it” during pregnancy.
For some folks, DR heals on its own. For others, it doesn’t. For some women, DR is not a problem. They don’t mind the way it looks, and they don’t have weakness or symptoms associated with it.
But for some women, DR is devastating. Some will experience core weakness, or a feeling that their core is completely “missing”. DR can be accompanied by chronic lower back pain, and studies have found that diastasis is associated with decreased endurance of the pelvic floor muscles. For some, the appearance of diastasis destroys their confidence and body image. A 2020 study found severe diastasis had a significant impact on quality of life. (Cardaillac et
al., 2020)
Everyone’s experience with diastasis is different. For some, it’s just a natural part of pregnancy recovery that resolves itself. But for others, it’s a frustrating, painful, or even debilitating condition. Saying that diastasis isn’t a problem invalidates those struggles and shuts down important conversations around healing and support. If diastasis is impacting your quality of life, it’s not just “normal” — it’s worth addressing.
They can’t perform traditional core exercises
Claiming this is a myth is tricky because it ignores the fact that there are some pregnant and postpartum individuals who should avoid traditional core work temporarily. It’s not a one-size-fits-all situation.
Many people with diastasis need to take out traditional core work like planks, sit ups and pull ups until they can learn better pressure management strategies. Likewise, some people with prolapse need to take out or modify exercises that aggravate their symptoms (like leaking or bulging), until they learn better pressure management strategies. Most people shouldn’t stay with rehab movements for their core forever, but for many, it’s a good place to start.
The key is recognizing that each person’s body and recovery is unique, and blanket statements like this don’t honor the complexity of individual needs and circumstances.
Pelvic floor issues can be fixed with breathing techniques
THIS is the one that really got me, because it completely ignores the plethora of evidence supporting how breathing can influence pelvic floor function.
The pelvic floor and diaphragm (your breathing muscle) work together- this has been observed in multiple studies and research. Your diaphragm contracts down for an inhale, your pelvic floor lengthens and relaxes. When you breathe out, your diaphragm returns to its resting position and your pelvic floor shortens and contracts. If you can’t get a good inhale, your diaphragm will not be able to fully contract down, and your pelvic floor can’t fully relax. Healthy muscles are moving muscles. If your diaphragm isn’t moving well, neither is your pelvic floor. If your pelvic floor muscles aren’t moving, they are not happy.
In addition, studies have shown:
Improving breathing patterns and breathing techniques can help heal urinary incontinence. Urinary incontinence is a pelvic floor issue. (Toprak, Sen + Varhan, 2022) (Molina-Torres et al., 2023) (Abidi et al., 2022)
360 degree breathing activates your vagus nerve. When you activate your vagus nerve, you activate your parasympathetic nervous system, which reduces your stress response. Your vagus nerve has branches that connect to your pelvic floor. Problems with the vagus nerve can lead to problems with your pelvic floor. Your pelvic floor is sensitive to stress! Stimulating the vagus nerve can help improve pelvic floor function, especially for people with tightness in the pelvic floor.
Proper breathing can help regulate intra-abdominal pressure. We need intraabdominal pressure, but too much pressure can contribute to pelvic floor dysfunction. Regulating intra-abdominal pressure has been shown to improve prolapse. (Shafik & Doss, 2003) (Talasz et al., 2011) (Nygaard et al., 2021) (Hagen & Stark, 2014)
Breathing exercises help heal muscle and tissue by increasing oxygenation to tissue (Li et at al, 2023)
Can breathing ALONE heal your pelvic floor? Not always. While I've worked with students who experienced significant improvements and relief from just breathing exercises, most people benefit from a combination of therapies. This can include pelvic floor exercises, internal release work, and sometimes additional treatments. Many of the studies cited used a combination of breathing techniques along with other pelvic floor exercises to achieve results. So, while breathing might not be the only solution, it’s a foundational part of healing pelvic floor issues and shouldn’t be overlooked.
At the end of the day, healing is a personal journey. And when it comes to supporting that journey, you deserve more than quick-fix tips and hot takes. You deserve someone a roadmap that’s as unique as you are.
If you’re looking for a place where you can get clear, evidence-based support and personalized guidance that goes beyond myths and soundbites, I’d love to invite you to join the waitlist for my next Yoga for Moms with New Babies series.
This program is designed to help you feel strong, supported, and confident in your postpartum journey—wherever you are on the path. Joining the waitlist ensures that you’ll be the first to know when registration opens, so you can secure your spot before it fills up.
Join the waitlist here.
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