Most Indian mothers walking into the delivery ward expect a vaginal birth and walk out a few days later having had a C-section instead, often without much warning. The headline numbers explain why this guide matters. The latest national family health survey (NFHS-5) puts the national C-section rate at around seventeen percent, which is close to the global benchmark recommended by the WHO. But this national figure hides a very wide gap. In rural government and district hospital settings the rate sits closer to ten to fifteen percent, while in urban private hospitals across Mumbai, Bengaluru, Delhi, Chennai and Hyderabad it now sits between forty and sixty percent, and in some corporate hospital chains the figure crosses sixty five percent. A very large proportion of Indian mothers giving birth in cities are therefore recovering from major abdominal surgery, not from a vaginal delivery.

A C-section is genuine major abdominal surgery. The skin, fat, fascia, muscle layer (separated but not cut) and uterus are all opened and then closed in layers. The body has to heal six distinct tissue layers, manage post surgical fluid shifts, deal with the hormonal cliff of birth and lactation, and start producing milk while also processing pain medication. Calling this a quick recovery does not match the biology, and the pressure to bounce back fast is one of the main reasons women experience complications, depression and delayed healing.

The honest recovery timeline in most healthy mothers is around six to eight weeks for the major external and internal healing to feel complete, around three months before full energy returns, and around six months before the abdominal wall is fully strong again and heavy lifting is safe. Most of the routine activities of life return well before the six month mark, but the underlying tissue rebuild continues quietly in the background for a full six months. This guide tries to put each phase in plain language so you know what is normal, what is not and when to ask for help.

Indian family structures are usually a real asset to recovery — the mother in law, mother, sister and aunts who stay for the first month genuinely make the difference between a hard recovery and a much easier one. The flip side is the cultural pressure to look fine, to take over household chores quickly, and to host visitors from week one. The aim of this guide is to give you, your partner and the family elders a shared honest map of what each phase actually requires.

• Day one in hospital usually begins right after the surgery in the recovery room. You will have an IV line for fluids and IV antibiotics, a urinary catheter draining urine into a bag, IV pain medication (often a combination of paracetamol and an opioid for the first twelve to twenty four hours), an abdominal dressing over the scar and stockings on the legs to reduce the risk of blood clots. The catheter is usually removed sometime between twelve and forty eight hours after surgery once you are able to walk to the bathroom.
• The first breastfeeding attempt happens within the first hour if you and the baby are stable, often with skin to skin contact in the recovery room. The football hold or side lying position is more comfortable than the cradle hold because it keeps the baby off the incision. A pillow placed over the lower belly to protect the scar makes feeding much easier for the first few weeks.
• Lochia — the postpartum vaginal bleeding — begins within a few hours of delivery and continues for around four to six weeks regardless of the delivery mode. It starts heavy and bright red, transitions to pink by about week two, and then to yellowish or white by week four to six. Sanitary pads (not tampons or menstrual cups) are used throughout.
• Gas pain is one of the most underrated complaints of day one and two. Carbon dioxide is used during surgery to inflate the abdomen and some of it gets trapped under the diaphragm, causing sharp shoulder tip pain or generalised belly bloating. Walking around as soon as you are allowed (usually within twelve to twenty four hours), peppermint tea, simethicone tablets and gentle movement all help. The pain almost always settles within three to four days.
• Walking with help by day one is the single most important active step you can take. Even a short walk to the bathroom and back reduces the risk of blood clots in the legs, helps the gas pain settle, encourages bowel function to return and speeds healing. Nurses and the partner usually help with the first one or two walks because the first time getting out of bed feels alarming.
• Days three to five are the transition phase. The catheter is out, you are walking around the ward, oral pain medication (paracetamol one gram four times a day and ibuprofen four hundred milligrams three times a day is the standard combination, both safe with breastfeeding) replaces the IV medication, the dressing is changed, the stitches or staples are checked, and discharge teaching begins. Discharge in private Indian hospitals is usually on day three or four, in government hospitals often day five, and longer if you had a complication, a preterm baby or any infection.

The first week at home is genuinely the hardest part of the recovery for most women. You are operating on broken sleep, the hormonal cliff is at its sharpest, the wound is still actively healing and painful, the lochia is heavy, and you are also learning to feed and look after a newborn. Setting expectations honestly and accepting help is more important than any specific tip.

Rest is the main job of week one. The default position is in bed or on the sofa with the baby beside you, getting up only for the bathroom, short walks around the room and the next feed. Sleep when the baby sleeps is the often repeated advice that genuinely works because nights are broken and the only way to bank enough total sleep is to take it in short blocks across the day. Family members or hired help should handle cooking, cleaning, older children and visitors so that you can rest.

Lifting is the single biggest restriction. Do not lift anything heavier than the baby (around five kilograms maximum) for the first six weeks. That means no lifting an older toddler, no carrying heavy water buckets, no shifting furniture, no lifting your suitcase or pram. The fascia (deep tissue layer) is still healing and lifting too much in the early weeks is one of the main causes of incisional hernia.

Stairs should be avoided where possible in the first week, then climbed slowly and only when needed in week two. If your home is on an upper floor, plan to either stay on the same level all day with one trip up or down or to have a temporary sleeping arrangement on the ground floor. Each stair climb engages the abdominal wall and can pull on the healing fascia.

Hydration and nutrition matter from day one. Aim for three to four litres of water a day (more if breastfeeding), high protein meals (dal, paneer, eggs, chicken, fish), iron rich foods (palak, ragi, jaggery, dates) to rebuild after blood loss, calcium rich foods (milk, curd, ragi, sesame) for bone health and breastfeeding, and plenty of fibre (whole grains, fruit, vegetables) to manage the constipation that is almost universal after surgery (iron supplements and opioid pain meds both cause it).

Hygiene in week one means sponge baths or showers from day two or three with the scar protected, gentle washing of the perineal area with a peri bottle of warm water after every bathroom visit, frequent sanitary pad changes (every two to four hours or sooner if soaked), and clean cotton clothing that does not press on the scar. Sitz baths in a clean shallow tub with lukewarm water and a pinch of salt help the perineum if you also had a vaginal exam or tear.

Sutures are usually dissolvable and absorb on their own over four to six weeks. Staples, if used, are removed at day seven to ten in a quick painless office visit. The dressing is typically removed after twenty four to forty eight hours and the scar left open to air or covered with a light bandage as your surgeon prefers.

Indian families usually rally around the new mother in week one and this is genuinely helpful. The traditional forty day rest period (sutak in many North Indian families, dohale jevan around the naming ceremony in Maharashtra, the equivalents across South India) gives social permission to do nothing but recover and feed the baby. Lean into this rather than resisting it. The risk is the opposite — relatives who expect you to be up and entertaining within a week. Set clear boundaries before discharge.

• Pain peaks in days one to four and then drops noticeably over week two. By the end of week two most women have stopped opioid pain medication entirely and are taking paracetamol and ibuprofen only as needed rather than around the clock. By the end of week three many women take pain medication only at night or after a more active day.
• Staples, if used, are removed at day seven to ten. Dissolvable sutures are well on their way to absorbing. The scar at this stage is usually a thin red or pink line, possibly with some bruising on either side, sometimes a small amount of clear or yellowish drainage in the first few days. By week two to three the scar should be dry, closed, and starting to feel less tender to light touch.
• Walking distances increase steadily. By week two most women are comfortable walking around the home freely, doing light tasks at the kitchen counter, sitting up to feed for longer periods and walking outside in the building or compound for ten to fifteen minutes. By week three a thirty minute slow walk outside is realistic for most.
• Light household tasks can be resumed gradually in week two and three — folding laundry while sitting down, light cooking that does not involve standing for long periods, helping with the baby's bath while seated, light dusting. Heavy tasks (mopping, washing buckets of clothes, lifting weights, vacuuming, shifting furniture) all wait until after the six week clearance.
• Bathing in a shower is fine from day two or three with the scar gently rinsed but not scrubbed. By week two mild soap can be used on the scar and a normal bathing routine resumed. Tub baths and any soaking of the scar are best avoided until at least two weeks postpartum and ideally until the six week clearance.
• Lochia changes colour and reduces in volume across week two and three. Bright red bleeding transitions through pink to yellowish or white. Any sudden increase in volume back to heavy bright red, especially after a more active day, is the body's signal that you have done too much. Slow down, rest more and the bleeding usually settles within twenty four to forty eight hours.
• Constipation and gas usually settle by the end of week two as opioid pain medication tapers off, iron supplements are absorbed better, and walking restores normal bowel function. If constipation persists, lactulose syrup or isabgol (psyllium husk) one to two teaspoons in water at night both help and are safe with breastfeeding. Drink plenty of water and add fibre rich foods.

• Most women feel a genuine shift in week four and five. The deep tiredness of the first three weeks starts to lift, the pain is mostly gone except for occasional twinges around the scar, the lochia is light and yellowish or white, the baby's sleep is starting to organise into more predictable patterns, and you start to feel like yourself rather than like a patient.
• A daily walk of fifteen to thirty minutes is realistic and recommended from week four. Walk at a comfortable pace, not a brisk one, on flat ground (not stairs or hills), in cool times of the day if it is summer, with the baby in a carrier only if a partner or family member is also walking with you in case you need help. Walking is the safest single exercise across the whole recovery period.
• Gentle pelvic floor exercises (kegels) can be restarted from around week three or four. Squeeze the pelvic floor muscles as if stopping the flow of urine, hold for five seconds, release for five seconds, repeat ten times, three sets a day. This helps with bladder control, pelvic support and overall core function. Kegels are safe even after C-section because they do not load the abdominal wall.
• Breast care matters more in this phase as supply settles. Watch for blocked ducts (a tender lump in one area of the breast), mastitis (a tender hot red area with fever and flu like symptoms — needs antibiotics urgently), and nipple cracks (use lanolin cream or expressed breast milk). Feed or pump regularly, vary positions, and reach out to a lactation consultant early if any problem persists for more than a day.
• Baby blues — the weepy, overwhelmed, low mood that affects up to eighty percent of new mothers in the first two weeks — should have settled by week four. If sadness, hopelessness, anxiety, loss of interest in the baby or thoughts of self harm are present from week four onward, this is postpartum depression and needs medical attention. Call your obstetrician, a primary care doctor, iCall on 9152987821 or Vandrevala Foundation on 1860 266 2345. See PPD — more than sadness for a fuller picture.

The six week postpartum visit is the most important single appointment in the recovery. It is when your obstetrician confirms that internal and external healing is on track, screens for any complications, and gives the clearance to resume sex, exercise, driving and other activities that have been on hold.

The visit usually includes a general check (blood pressure, weight, any specific complaints), inspection of the C-section scar, a pelvic exam to confirm that the uterus has returned to its non pregnant size, a check on whether the lochia has stopped, a mental health screen (often a short questionnaire like the EPDS for postpartum depression), a breastfeeding check if applicable, and an open conversation about contraception, return to sex, return to exercise and any concerns. Ask your questions in advance and bring a written list.

Contraception is the most important practical conversation. Fertility can return within four weeks postpartum even in fully breastfeeding women, well before the first period, and a closely spaced second pregnancy in the first eighteen months after a C-section carries a higher risk of uterine rupture, placenta accreta and other complications. The recommended spacing between a C-section and the next pregnancy is eighteen to twenty four months. The progesterone only mini pill is safe with breastfeeding and can be started from week three. Combined oral contraceptive pills are safe from week six if you are not breastfeeding, or from six months if you are. The Cu-IUD or hormonal IUD (Mirena) can be inserted from week six onward and provide three to ten years of effective contraception. See postpartum contraception in India for the full menu.

Sex can be resumed after the six week visit if you have been cleared, the lochia has stopped, and you feel ready. There is no rush. Many women take eight to twelve weeks (or longer) to feel ready, and that is entirely normal. Vaginal dryness from breastfeeding hormones is very common — a good water based lubricant makes a real difference. The first few times may feel different but should not be painful. Communicate openly with your partner. See intimacy after childbirth for a fuller conversation.

Driving is usually cleared at the six week visit provided you are off opioid pain medication and can comfortably perform an emergency stop (which requires sudden engagement of the abdominal wall). If the scar still pulls when you sit upright in a car seat or when you turn to look over your shoulder, wait another week or two.

Exercise can begin gradually from the six week mark with the obstetrician's clearance. Walking continues, gentle pelvic floor exercises continue, and very gentle core activation work (diaphragmatic breathing, pelvic tilts, transverse abdominis bracing) can be added. Crunches, sit ups, full planks, heavy lifting and high impact running should wait until at least three to six months postpartum and ideally until any diastasis recti has narrowed.

• Paracetamol one gram four times a day (maximum four grams in twenty four hours) is the foundation of pain control and is fully safe with breastfeeding. Take it around the clock for the first week to ten days rather than waiting for the pain to peak, then taper as comfort allows.
• Ibuprofen four hundred to six hundred milligrams three times a day with food is added on top of paracetamol for the first one to two weeks. It is safe with breastfeeding and works particularly well for the inflammatory component of the wound pain. Avoid NSAIDs continuously beyond two weeks because of kidney and stomach side effects.
• Opioid pain medication (often tramadol or a short course of codeine combined with paracetamol) may be prescribed for the first three to seven days for breakthrough pain. Take only as needed, not around the clock, and stop as soon as paracetamol and ibuprofen alone control the pain. Opioids cause constipation, drowsiness, and at high doses can affect the breastfed baby.
• Topical lidocaine gel or patches can be useful for localised scar tenderness from around week two onward. They are safe with breastfeeding because absorption through the skin is very limited.
• Heat (a warm bottle or pad) for general back or muscle aches and ice (wrapped in a cloth) for the scar in the first few days both help. Avoid placing ice directly on the scar.
• Positioning matters more than people realise. A pillow placed firmly over the lower belly when coughing, sneezing, laughing or getting up from lying flat splints the wound and dramatically reduces pain. Log roll out of bed (roll onto your side first, bring your knees up, push yourself up sideways using your arm) rather than sitting straight up.
• Wound care for the first twenty four to forty eight hours means keeping the original dressing dry and intact. From day two or three a gentle shower is fine — let warm water run over the scar, do not scrub, pat dry with a soft clean towel, do not use soap directly on the scar. From week two a mild soap is fine.
• No tub baths, no swimming, no soaking the scar in any water until at least two weeks postpartum, and ideally until the six week clearance. Soaking before the scar is fully sealed increases infection risk.
• Watch the scar daily. The signs of healing are gradually reducing redness, gradually reducing tenderness, a thin closed line. The signs of infection are increasing redness spreading outward from the scar, increasing heat, increasing pain after the first week, pus or thick yellow green discharge, fever above thirty eight degrees Celsius, or generally feeling unwell. Any of these need a same day call to your obstetrician.

• Wound infection signs. Increasing redness spreading outward from the scar, increasing heat to the touch, increasing pain after the first few days, pus or yellow green discharge, the wound edges starting to separate, fever above thirty eight degrees Celsius, or chills. This is the most common serious complication and needs same day antibiotics — call your obstetrician.
• Calf swelling, redness, warmth or pain (especially in one leg). This can indicate deep vein thrombosis (a blood clot in the leg), which is more common after C-section than after vaginal delivery. Do not massage the leg. Go to the hospital the same day for an ultrasound.
• Sudden chest pain, breathlessness, fast heart rate or coughing up blood. This can indicate a pulmonary embolism (a blood clot that has travelled to the lungs), which is a medical emergency. Call an ambulance or go straight to the nearest emergency department.
• Severe worsening abdominal pain that is different from the expected post surgical pain, especially with fever, vomiting or inability to pass stool or gas. This can indicate internal infection, bowel obstruction or in rare cases bleeding inside the abdomen.
• Heavy bleeding — soaking through a full sanitary pad in under an hour, passing clots larger than a small lemon, or any sudden return to bright red bleeding after the lochia had already lightened. Light bleeding after activity is normal, but heavy bleeding is a red flag.
• Severe postpartum depression symptoms — persistent deep sadness, hopelessness, inability to bond with the baby, thoughts of self harm or harming the baby, panic attacks, intrusive disturbing thoughts. Call your obstetrician, a primary care doctor, iCall on 9152987821 (Mon to Sat, 8 AM to 10 PM) or Vandrevala Foundation on 1860 266 2345 (24x7). Do not wait — postpartum depression and postpartum psychosis are both treatable when caught early.
• Severe headache, blurred vision, swelling of the face or hands, or sharp pain in the upper right abdomen — these can indicate postpartum pre eclampsia, which can develop up to six weeks after delivery and is a medical emergency.

Indian postpartum care has a deep and largely helpful tradition. The forty day rest period — sutak in many North Indian families, the period around dohale jevan and the naming ceremony in Maharashtra, the equivalent across South India — gives the new mother social permission to do nothing but rest, recover and feed the baby while extended family handles cooking, cleaning, older children and visitors. This is genuinely good for C-section recovery and matches very well with what the modern evidence recommends.

Traditional postpartum oil massage (maalish) by an experienced practitioner is safe and helpful from week two or three onward, by which time the scar is well closed and tender areas can simply be avoided. The massage helps with circulation, muscle tension from carrying and feeding, lymphatic drainage and a general sense of being cared for. Avoid massage of the scar itself for the first six weeks and avoid any vigorous abdominal massage in the first three months because the deep tissues are still healing.

Traditional postpartum foods are generally well designed for recovery and lactation. Gond ke laddoo (edible gum, ghee, nuts) provide warmth, calories and calcium. Methi (fenugreek) laddoo support milk supply and are a traditional galactagogue. Ajwain (carom seed) water helps with the gas and bloating of the first weeks. Kheer, panjiri, dry fruit and nuts are all calorie dense which matches the high energy demand of breastfeeding. Sonth (dried ginger) and warm spices support digestion and circulation.

Where the traditional system needs adjustment for C-section recovery is around three specific practices. First, do not be forced into sitting cross legged on the floor (sukhasana) for poojas, family meals or visitor receptions in the first six weeks because the position pulls on the healing scar and the abdominal wall. Use a chair or sit with the legs straight out instead. Second, do not start climbing stairs more than absolutely necessary in the first week, and only do so slowly in week two and three. Third, do not take over any household chores (cooking for the family, cleaning, laundry, looking after older children) in the first six weeks even if relatives suggest it is time. The forty day rest exists for a reason and should be respected for the full forty days.

Set clear boundaries with visitors. The cultural expectation of receiving visitors who come to see the new baby is real but it does not have to mean entertaining for hours. Two or three short visits in the first week, then gradually opening up to more visitors from week two or three, is a healthy compromise. Ask a relative to act as a gatekeeper if you are not comfortable saying no directly. Your job in the first six weeks is to feed the baby and rest — everything else is optional.

• Protein is the single most important nutrient for wound healing. Aim for around seventy to ninety grams of protein a day from a mix of dal (especially toor, moong, masoor), paneer, eggs, chicken, fish, soya and dairy. Each meal should have a protein source rather than being purely roti and vegetable.
• Iron rich foods rebuild what was lost in surgery and during the lochia. Palak and other dark leafy greens, ragi, jaggery, dates, raisins, sesame, dry fruits, eggs and red meat (for non vegetarians) all help. Iron supplements are usually prescribed for the first three months postpartum and should be taken with vitamin C (a glass of fresh lime water or amla) for better absorption.
• Calcium intake of around twelve hundred milligrams a day supports the bones (which lose density during pregnancy and lactation) and milk production. Sources include milk, curd, paneer, ragi, sesame, almonds and small fish eaten with bones (like jeera meen). A calcium supplement is often prescribed alongside iron.
• Fluids — three to four litres a day, more in summer or while breastfeeding. Plain water, jeera water, ajwain water, coconut water, fresh fruit juices (no added sugar), milk, buttermilk and herbal teas (peppermint, ginger, fennel) all count. Limit caffeine to one or two cups a day if breastfeeding because some passes into the milk and can make the baby restless.
• Fibre prevents and treats the constipation that is almost universal in the first weeks. Whole grains (brown rice, ragi, jowar, bajra), fruit with skin (apple, pear, guava), vegetables (lady's finger, lauki, palak), oats and isabgol (psyllium husk) at night with warm water all help.
• Foods to limit initially. Very spicy food, deep fried food, gas producing foods (rajma, chana, raw cabbage, raw onion) and very cold foods often worsen the first week bloating and gas pain. They can be reintroduced gradually after week two as you tolerate them. There is no need to avoid them long term.
• Galactagogues (foods that support milk supply) traditionally used in India include methi (fenugreek seeds or leaves), shatavari (asparagus root), oats, ajwain, gond, garlic, and methi laddoo. These help most when there is also frequent effective feeding or pumping — no food alone can fix a supply problem caused by infrequent feeds.
• Breastfeeding after a C-section is fully possible and is usually established within the first hour if the baby is stable. The football hold and the side lying position are kinder to the scar than the cradle hold. A firm pillow placed across the lower belly under the baby protects the scar. Common breastfeeding pain medications (paracetamol, ibuprofen, lidocaine, lanolin cream) are all safe. If feeding is painful, the baby is not gaining weight, or supply feels low, reach out to a lactation consultant early.

The C-section scar continues to change long after the initial healing. The visible thin red or pink line at six weeks is only the outer layer — deeper layers continue to remodel for around twelve to eighteen months. Active scar care during this period genuinely improves the long term appearance and reduces tenderness, pulling and itching.

Gentle scar massage can begin from around week six once the scar is fully closed, dry and no longer tender to light touch. Use clean fingers and a small amount of plain vitamin E oil, plain coconut oil or pure ghee. Massage in slow small circles along the length of the scar for two to three minutes a day, with light pressure. The aim is to soften the tissue, prevent adhesions between the layers and improve the appearance over time. If any part of the scar is still tender, leave that area alone for another two to four weeks.

Silicone gel sheets or silicone gel applied to the scar are the single most evidence based intervention for reducing raised, thickened (hypertrophic) or keloid scars, which are more common in Indian skin than in many other populations. Apply from around week six onward and continue for three to six months. They are available over the counter in chemists and online for around five hundred to two thousand rupees for a multi week supply.

Sunscreen on the scar is important whenever the scar will be exposed to the sun, even through thin clothing. UV exposure on a healing scar causes darkening (hyperpigmentation) that is hard to reverse later, and Indian skin is particularly prone to this. A broad spectrum SPF thirty or higher applied to the scar before going out, reapplied every two to three hours of sun exposure, prevents most of the darkening.

Itching and pulling sensations along the scar over the first three to six months are normal as nerves regrow and tissue remodels. Numbness in a patch above or around the scar is also normal and usually improves over twelve to eighteen months, though a small patch of numbness can be permanent.

Most C-section scars fade meaningfully over twelve to eighteen months. The red or pink line gradually pales to a thin silvery white line. In darker skin tones the line may stay slightly darker than the surrounding skin (hyperpigmentation) rather than turning white. Either is normal and is not a sign of poor healing.

If the scar becomes raised, hard, itchy or significantly larger than the original incision over the first three to six months, this can be a hypertrophic scar or a keloid and is worth showing to a dermatologist. Treatment options include silicone sheets, intralesional steroid injections, pressure therapy and (rarely) laser treatment. Indian dermatology clinics handle this regularly.

• Myth: a C-section is the easy way out compared to vaginal birth. Fact: a C-section is major abdominal surgery with a longer recovery than uncomplicated vaginal birth, more pain in the first two weeks, higher rates of infection and blood clots, and a much longer return to normal exercise. Neither birth mode is easy and judging one as harder than the other misses the point — both bring a baby into the world and both deserve respect.
• Myth: you cannot exercise for six months after a C-section. Fact: gentle walking starts on day one in hospital, daily walks of fifteen to thirty minutes from week four, gentle pelvic floor exercises from around week three or four, and graduated core and strength work from week six with obstetrician clearance. Only heavy lifting, full sit ups, full planks and high impact sport need to wait until three to six months. Sitting still for six months would actually delay recovery.
• Myth: the scar will always hurt. Fact: tenderness, itching, pulling and numbness in the first three to six months are normal and almost always settle. Most women have no scar pain at all by six months and only the occasional twinge during specific movements after that. Persistent significant scar pain after six months is unusual and worth investigating (nerve entrapment, adhesions and endometriosis at the scar are all treatable).
• Myth: once you have had a C-section, all future deliveries must also be C-section. Fact: a vaginal birth after caesarean (VBAC) is possible and often successful, with reported success rates of sixty to eighty percent in selected candidates. Eligibility depends on the type of uterine incision (low transverse is favourable), the reason for the previous C-section, the interval between pregnancies, and the facilities available at the planned delivery hospital. Discuss VBAC explicitly with your obstetrician for the next pregnancy if it is something you want.
• Myth: the belly will always be pouchy after a C-section. Fact: with consistent rehabilitation, sensible eating and time, most women regain a flat strong abdomen. The pouchy appearance in the first few months is mostly stretched skin, residual uterine size, fluid retention and weakened deep core muscles rather than a permanent change. Diastasis recti (separation of the abdominal muscles) is common and responds well to targeted exercises — see diastasis recti postpartum in India for the full program.