Exercise After Hysterectomy Yoga
Discover safe and beneficial yoga exercises for recovery after a hysterectomy. Learn gentle poses, breathing techniques, and tips to regain strength, flexibility, and well-being post-surgery.
Written by Dr.Sonia Bhatt
Last updated on 7th Jul, 2025
Introduction
Undergoing a hysterectomy is a significant surgery, and recovery requires patience and care. One of the best ways to regain strength, flexibility, and overall wellbeing after the procedure is through gentle yoga. Yoga helps restore mobility, reduces stress, and promotes healing without straining the body. If you’ve recently had a hysterectomy and are wondering how to safely reintroduce exercise, this guide will help you understand the benefits of yoga, the best poses to try, and precautions to keep in mind.
Why Yoga After Hysterectomy?
After a hysterectomy, your body needs time to heal. Strenuous exercises can be harmful, but gentle yoga offers a safe way to:
Improve circulation – Helps prevent blood clots and swelling.
Strengthen pelvic muscles – Supports bladder and bowel function.
Reduce stress and anxiety – Promotes relaxation and emotional wellbeing.
Enhance flexibility – Eases stiffness from prolonged rest.
Prevent scar tissue adhesions – Gentle movements keep tissues supple.
However, always consult your doctor before starting any exercise routine postsurgery.
When Can You Start Yoga After Hysterectomy?
Recovery time varies depending on the type of hysterectomy (laparoscopic, abdominal, or vaginal) and individual healing. Generally:
First 2 weeks: Focus on rest, walking, and deep breathing.
After 4-6 weeks: Begin very gentle yoga (with doctor’s approval).
After 8-12 weeks: Gradually increase intensity if comfortable.
Listen to your body—if any pose causes pain, stop immediately.
Best Yoga Poses for Post-Hysterectomy Recovery
Best yoga poses for post-hysterctomy recovery are:
1. Deep Breathing (Pranayama)
Helps relax the mind and improve oxygen flow.
Sit comfortably or lie on your back.
Inhale deeply through the nose, expanding the belly.
Exhale slowly through the mouth.
Repeat for 5-10 minutes.
2. Gentle Cat-Cow Stretch
Eases back stiffness and gently engages the core.
Come onto hands and knees (tabletop position).
Inhale, arch your back (Cow Pose – belly drops).
Exhale, round your spine (Cat Pose – belly lifts).
Repeat 5-8 times slowly.
3. Supported Bridge Pose
Strengthens pelvic muscles without strain.
Lie on your back, knees bent, feet flat.
Lift hips slightly (only a few inches).
Hold for 3-5 breaths, then lower slowly.
Use a pillow under hips for support if needed.
4. Seated Side Stretch
Improves flexibility in the torso.
Sit crosslegged or on a chair.
Inhale, raise one arm overhead.
Exhale, lean gently to the opposite side.
Hold for 3 breaths, switch sides.
5. Legs-Up-the-Wall Pose (Viparita Karani)
Reduces swelling and promotes relaxation.
Sit close to a wall, swing legs up.
Rest arms by your sides, relax for 5-10 minutes.
Use a cushion under hips for comfort.
6. Child’s Pose (Balasana)
Gentle stretch for the lower back and hips.
Kneel on the floor, sit back on heels.
Fold forward, arms extended or resting by sides.
Hold for 5-10 breaths.
Consult Top Specialists for Personalised Tips
Yoga Poses to Avoid After Hysterectomy
Some poses may strain the abdominal or pelvic area. Avoid:
Strong twists (e.g., Revolved Chair Pose)
Deep forward bends (e.g., Standing Forward Fold)
Coreintensive poses (e.g., Boat Pose, Plank)
Inversions (e.g., Headstand, Shoulder Stand)
Always modify poses as needed—use props (pillows, blocks) for support.
Additional Tips for Safe Recovery
Additional tips for safe recovery are:
1. Start slow – Begin with 510 minutes of yoga, gradually increasing.
2. Stay hydrated – Helps with healing and prevents fatigue.
3. Eat nourishing foods – Focus on protein, fiber, and vitamins.
4. Prioritize rest – Don’t push yourself; healing takes time.
5. Monitor for pain or discomfort – Stop if anything feels wrong.
When to Seek Medical Advice?
If you experience:
Increased pain or bleeding
Swelling or redness at the incision site
Difficulty urinating
Severe fatigue or dizziness
Consult your doctor immediately.
Final Thoughts
Yoga can be a wonderful tool for recovery after a hysterectomy, helping you regain strength and peace of mind. Remember, everyone heals at their own pace, so be patient with yourself. If you’re unsure where to start, consider booking a consultation with a physiotherapist or yoga instructor who specializes in postsurgical recovery. Apollo24|7 offers expert guidance—schedule a session today for personalized advice.
Consult Top Gynecologist
Consult Top Specialists for Personalised Tips
Dr. Priyanka Surisetty
Obstetrician and Gynaecologist
8 Years • MBBS, DGO
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Shailaja L
Obstetrician and Gynaecologist
16 Years • MBBS, MS
Bangalore
Apollo 24|7 Clinic - Karnataka, Bangalore
Dr Swatika Kumari
Obstetrician and Gynaecologist
19 Years • MBBS, DGO, DNB Obstetrics & Gynaecology
Nashik
Apollo 24|7 Clinic - Maharashtra, Nashik
Dr. Veena Shinde
Obstetrician and Gynaecologist
34 Years • MBBS , Diploma (Gynecology & Obestritics), MS (Obstetrics & Gynecology)
Mumbai
Shinde Medicare Hospital Pvt Ltd, Mumbai
Dr. Tanvi Gaba
Obstetrician and Gynaecologist
9 Years • MBBS, DGO
New Delhi
AAKASH MEDSQUARE, New Delhi
Consult Top Gynecologist
Dr. Priyanka Surisetty
Obstetrician and Gynaecologist
8 Years • MBBS, DGO
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Shailaja L
Obstetrician and Gynaecologist
16 Years • MBBS, MS
Bangalore
Apollo 24|7 Clinic - Karnataka, Bangalore
Dr Swatika Kumari
Obstetrician and Gynaecologist
19 Years • MBBS, DGO, DNB Obstetrics & Gynaecology
Nashik
Apollo 24|7 Clinic - Maharashtra, Nashik
Dr. Veena Shinde
Obstetrician and Gynaecologist
34 Years • MBBS , Diploma (Gynecology & Obestritics), MS (Obstetrics & Gynecology)
Mumbai
Shinde Medicare Hospital Pvt Ltd, Mumbai
Dr. Tanvi Gaba
Obstetrician and Gynaecologist
9 Years • MBBS, DGO
New Delhi
AAKASH MEDSQUARE, New Delhi
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