Daily Yoga Practice for Digestion and Wellbeing | 20 Min Yoga Class

hi friends Welcome To Your Daily Yoga practice for digestion and general well-being this practice focuses on supporting and improving your digestion if you tend to overeat you feel bloated or you generally feel tired and sluggish these are my favorite rather gentle yoga exercises to feel lighter and to deblo whenever I feel heavy let's begin our practice laying down on the back finding a mindful way to come to lay down maybe using the arms for help to come down gently and then take your feet mat distance apart and let your knees rest against each other in

the center so you can really relax the legs and relax the belly we place the hands on the abdomen framing the belly button resting the shoulders and the elbows down into the ground I'm relaxing The Head Take taking a moment to arrive on the mat you may want to close the eyes or soften the gates and simply begin to observe the body feel the ground beneath you feel the body gradually relax and feel yourself settling into the space bring your attention to your abdomen just take note how you feel notice the connection of the hands

to your abdomen that soft touch the warmth of your palms and then go ahead and take a long deep breath into the belly through the nose gently s out through the mouth twice more long breath in through the nose sighing it out one more deep nourishing breath in and a releasing breath out we keep breathing fully and deeply into the abdomen but we breathe in and out through the nose and you want to focus on expand Landing the bellies it's kind of like you blow it up like a balloon on the inhale and you softly

relax it and pull the naval inwards down towards the spine just a little as you exhale few more of these expansive relaxing belly breaths inviting the intention of softening the whole abdominal area expanding okay just one more full breath and then slowly walk the feet towards each other pull the right knee up to the chest and interlace your fingers around the shin we're sending the left heel away extending the leg along the ground flexing the foot and pulling the right knee up close to the chest as much as comfortable feel how you can breathe the

belly towards the thigh Mass massaging the center of the body with this breath and always feel that sensation of relief as you exhale if it feels good you can pull the knee a little closer on the exhale two more long breaths good and then release the right arm to the side maybe you keep the arm Bend or extended but the shoulder stays grounded as we bring the knee over the body into a gentle twist no need to pull the knee all the way down to the ground just find a comfortable angle breathe into the belly

still and feel that stimulation we're really massaging our organs here keeping the face relaxed and always keeping that soft attitude whenever we manage to calm down and relax that already supports the process of digestion and regeneration ation and then slowly come back to the center squeeze the knee up to the chest again pull the left knee up as well hugging around both shins for a moment and then switching the sides extending the right leg out flexing the foot and pulling the left knee in find that angle that feels good shoulders and head relaxed long breaths

into the belly without exaggerating no need to hyperventilate just soft smooth long soundless breaths in and out through the nose good and then bring the left arm to the side bring the left knee over the body towards the right side see which degree feels good find that soft twist breathe into the belly good and then slowly bring the knee back to the center bring the second knee up as well once again hold both shins and rhythmically pull the knees closer the low back comes off the ground and release you do this a couple of times

you always move within a range that feels good and this posture from yoga and Sanskrit is called Pavan mtasa which literally translates to the wind relieving pose so it can be really good if you feel bloated or gassy and then from here we want to bring the hands underneath the knees and start rolling along the spine backwards and forwards if this happens to not feel good for you feel free to come over one side if it does feel good go ahead swing forward and backwards a couple of times massaging along the spine and then the

next time you come up with a bit of momentum find a cross-legged seed good we'll bring the hands onto the knees and start circling the upper body in a big movement forward over side and backwards and we'll do this in a very generous and soft way you may even want to close the eyes and focus on the abdominal area making sure you allow the belly to relax so it may be stimulated and massaged by this movement it's also beautiful exercise to mobilize the spine so this practice really is for the full body and for your

overall well-being okay circling the other way around a couple of times switching directions mindfully good and then allow those circles to become a bit smaller spiraling your way up into an upright seed with a long spine taking the arms over side with a big inhale give yourself a nice big stretch and then on the exhale take a soft twist to the right side left hand lands on the right knee right hand behind you without leaning back long spine as you inhale grow a little taller and as you exhale twist open long breaths inhale exhale one

more inhale exhale good back to the center with the arms above head on the inhale exhale second side inhaling lengthening exhaling creating a bit of space twisting inhale exhale inhale exhale inhale to the Center Reach arms above head and on the exhale land the right hand to the ground reach the left arm over your ear create a lot of space in the side body so we always find that mix between expansion contraction stimulation so get the energies moving in the body use the breath once again to support that opening in the body body in this

posture good and then on the inhale come back to the center reach up and on the exhale switch sides left hand lengths shoulder drops right arm reaches over ear creating loads of space good on the inhale come back to the center and on the exhale bring your arms down now with a bit of momentum see if you can roll over your feet otherwise find your way into a tabletop position hands under Shoulders Knees under hips may want to tuck the toes to stretch the feet a little we press into a rounded cat stretch on the

exhale chin down really open up the space between the shoulder blades and on the inhale lift the heart lift the table gently draw up the belly good exhaling rounding the back inhaling lifting the heart one more time exhale cap stretch inhale Cal stretch good keep the toes tucked as you send the hips all the way back for a child pose allow the arms to grow really long you may want to open your knees a little wider today to give the abdomen and the belly a bit more space in between the thighs maybe rest the forehead

down down take a long breath in and a long breath out with the arms that long start lifting the knees of the ground and come into a downward-facing dog taking the Gaze back towards the knees or towards the toes bending through the knees and softly pedalling the legs sending one heel after the other down towards the ground bringing a bit of movement into the knees and even into the hip joints As you move the knees a bit from side to side releasing 10 softening the neck and the jaw good and then slowly on the inhale

come forward into a high plank shoulders over wrists and on the exhale send the knee bend the knees and send the hips back up we do this wavy movement twice more inhale rolling forward a bit of strength here in the body exhale downward facing dog we do it one more time inhale Glide forward and exhale ale downward-facing dog getting the body moving a little inhale into your plank pose and on the exhale bring knees chest and Chin to the ground your hips stay in the air we SL forward and through small Cobra point the toes

roll the shoulders back open up the front body we stay for the exhale lift the stomach off the ground one more breath in and out good tuck the toes on the inhale and then the hips back and up into your downward-facing dog inhale lift your right leg up into the air for a three-legged dog exhale take a big step in between the hands you can come onto the fingertips bring the left knee down you may want to cushion it and then on the inhale lift the arms up and on the exhale sit a little lower

feel that opening in the front body we just take one more breath in this low lunge here inhale exhale bring the hands together in front of the body we twist to the right side left elbow into the outside of the right knee and then lift out of the left shoulder pull the right shoulder back come into this twist again there's an option if you feel stable today to lift the back knee of the ground if you want a bit more strength in your legs inhaling think lengthening the spine pulling the crown of the Hat forward

and exhaling twisting up two more breaths inhale exhale one more inhale exhale you can bring the knee down first inhale reach the arms up exhale place the hands down we step into a plank pose on the inhale and on the exhale bring knees chest and Chin to the ground adding a little flow here in between to get the body in the energy moving on your exhale send the hips back and up downward-facing dog left leg on the inhale up big step forward right knee down low lunge anas inhale sweep the arms up exhale sit a

little lower one more breath create loads of space inhale exhale feel that stretch in the front body inhale here and then bring the Palms together twist to the left side right elbow outside of the left knee and open the chest option to stay or to lift the right knee off the ground lengthening the spine on the inhale twisting open on the exhale two more breaths good you can bring the knee down first on the inhale back to Center Reach arms overhead on the exhale place the hands down onto the ground step into your plank pose

on the inhale and on the exhale lower with or without the knees all the way onto the belly you can choose your ab dog or your Cobra to open the front body and then find your way back into downward-facing dog on your exhale take a big breath in and a long breath [Applause] out and then slowly walk the feet towards the center of the mat knees can be soft walk the hands in closer release the hands over the ground grab opposite elbows bend the knees find a soft forward fold your head is heavy the spine

is relaxed knees can be bent so much that your belly is actually resting on the thighs and we enjoy en a very gentle forward fold you may even want to sway a little feel the belly relax feel the spine decompress and then release the hands bring fingertips to the ground as you heel tow the feet apart till the edges of the mat turn the toes out and slowly make your way down into squat pose malasana now if your heels are not coming down you can bring some support under the heels under your seat or you

can optionally sit down with the legs and a right angle choose the variation that works for you because this is really the favorite favorite pose for digestion you can do this even right after eating it really helps as the diaphragm as we breathe pushes down on the digestive organs and really helps with the digestion so pull the shoulders back open the chest give some space to the upper body and then breathe mindfully through the nose and observe all the sensations in the body this posture in Sanskrit malasana so often translate it to the Garland pose

but Mala is also the waist material so it's actually the posture that helps us to get rid of the waste material from the body so stay here for a few more long breaths good maybe take a breath in through the nose and softly side [Applause] out good and then bring the fingertips behind you to sit down in a mindful way bringing the soles of the feet together in front of the body and then with the help of your hands or maybe just with the strength of your core slowly slowly come to lay down on the

back we want to keep the diamond shape for a moment as we arrive bring one hand onto the belly one hand onto the heart and just allow yourself to settle back [Music] down observe the flow of your breath maybe you can feel your pulse observe how the body feels now and either stay this way if this is very comfortable for you otherwise use the hands for help to bring the knees together and then stretch out the legs for shavasana we want to give ourselves just a minute of calmness of Stillness of allowing the body and

the nervous system to calm C down so it can do its job in effectively digesting and healing and all the regenerative processes so for a moment let go of your breath control let go of any active thinking and just allow for the Stillness and this rest for and then go ahead and start deepening the Breath Again Awakening the body Awakening the fingers and the toes stepping the feet on the ground pulling the knees up to the chest one last time and pulling the knees up towards you or maybe circling the knees to soften the abdominal

area the hip area the low back and then dropping the legs to one side pressing the hands into the ground slowly sitting up mindfully in an upright seed maybe with the legs crossed so again lengthening the spine giving yourself a lot of space giving your body your whole abdominal area some space joining The Palms together in front of the Heart Center just taking a moment of appreciation for having taken the time for your practice appreciation for your body all that it does for you and appreciation for the teachings of yoga that are so helpful for

us today when you're ready slowly blink the eyes open thank you so much for joining me for this practice I hope you feel a little lighter a little bit more free in the body please let me know what you thought about this video and if you would like to see more of these kinds of videos and have a look at the description box have some beautiful offers we have yoga retreats in gorgeous places and a yoga teacher training coming up so go check it out let me know what you think and I'll see you next

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