Yoga for Digestion and Elimination

Transcription

1 Yoga for Digestion and Elimination From Delia Quigley & Vaidva Apama S. Pattewar Remember how you feel after a good body massage? Well, your digestive system feels much the same after this sequence of yoga postures. This inner massage of your digestive system also works to improve your elimination. Begin by sitting on your heals with knees bent. To soften any strain on your knees place a yoga block or folded blanket between your feet.

2 Using your eyes to guide you, revolve your body to the right, looking over your shoulder. Hold and breathe for a count of 10, return to the center and revolve to the left in the same manner. Return to center. Extend your hands and arms forward into pose of the child. Try to place your buttocks on your heels. If this is too difficult open your knees wider and keep your feet together as you extend. Continue to breathe normally without forcing or trying to breathe.

3 On the inhale round up into Cat Stretch by tilting your pelvis upwards and tucking your chin towards your chest. Round your back keeping your arms straight and your hips aligned over your knees. On the exhale tilt your pelvis downwards while gently arching the back and looking upwards to where the wall meets the ceiling. Move between Cat and Dog stretch 4-5 times before stretching back into extended child s pose, finally rolling up to sit back on your heels. Repeat the entire sequence 4-5 times.

4 Lay on your back, legs extended out and bring your right knee in towards your chest. Interlace your fingers around the knee. Elbows are lifted up and out to the side to keep the lungs open. Without forcing the knee, round up and gaze down the length of the extended leg. Hold for the count of 5 then roll down. Lower the right leg and repeat with the left leg.

5 Bring both knees into your chest, and then extend away to arms length. Repeat in and away several times. This is a great massage for the lower digestive system, as well as, your lower back. Repeat the entire sequence 4-5 times then extend the legs out and relax in Savasana or resting pose Laying on your back bring both knees in towards your chest and wrap your arms around your knees as much as possible. Hold for the count of 10 breathing naturally. Release your knees and keeping them bent move them out and over your hips. Extend your arms out to the side and ground your shoulders and palms of your hands to the floor.

6 Slowly lower your feet and knees over to the right, keeping your shoulders and palms grounded. Gaze towards the ceiling. You can make the rotations with knees bent and feet off the floor or an easier way is to keep the feet flat and together on the floor and lower from one side to the other. Return to the center and lower your bent legs over to the left. Move your legs from right to left inhaling to lift and exhaling to lower for 4-5 times. On the final rotation stay and hold on the right side for a count of 10. Then lift up and over to the left holding for 10 counts. Come back to the center, extend your legs and rest before repeating the sequence. Janu Shirsasana (Head to knee pose) Tones complete spine and abdomen. Reduces strain and stress. Method- 1) Sit in Dandasana. (back straight legs out in front of you) 2) Bend right knee horizontally, place right foot against the left foot as high as possible. 3) Twist towards left with back straight and bring trunk in line with left leg. 4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.

7 5) Allow the head to touch left knee if possible. 6) Do not force to touch your head to knee. 7) Maintain the pose and breathe normally. 8) Repeat to other side also. Durations and Repetitions- 1) Maintain the pose for 20 to 30 secs. 2) Repeat the pose for 1 or 2 times. Pachimottanasana (Back spine stretching pose) Tones complete spine. Improves digestion. Method- 1) Sit in Dandasana. (back straight legs out in front of you) 2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole. 3) Move more further/forward and downwards from hip to legs. 4) Try to touch your head or nose in between the knees. 5) Do not force yourself to touch your head to knee. 6) You can take folded blanket on knee and touch your head to the blanket. Durations and Repetitions- 1) Maintain the pose for 20 to 30 secs. 2) Repeat it for 1 to 2 times. Shavasana (Corpse pose) Relaxes mind,body. Restores energy. Method- 1) Lie on the back. 2) Keep your spine,navel & pelvic in one line.

8 3) Keep feet apart. 4) Keep arms on the each side of body,palms facing to sky. 5) Keep neck right or left side. 6) Close your eyes & slowly try to concentrate each part of the body & try to relax that part. 7) Breath normally. Duration- Maintain the pose for 5-7 mins