There is an abundance of food during the holiday season from Christmas cookies to eggnog to meats and side dishes, it can become very indulgent. I love enjoying holiday treats but, my digestive system doesn't. My body gets thrown off by food I don't eat on a regular basis. Usually, it takes days for my system to go back to normal. Typically after eating a delicious holiday meal I experience sluggishness, bloating, exhaustion, and stomach pain. However, holiday treats only come once a year, so usually I'll eat these delicious foods and deal with my body later. However, during my Yoga Therapy Teacher Training I experimented with a few yoga poses to aid digestion. I practice these yoga poses whenever my digestive system needs support, and these poses always help to quickly regulate my digestive system. Below are 5 yoga poses which have been the most helpful for my digestive system. Depending on how your body feels, it would be best to do these poses two hours or longer after you eat. Always remember to breathe during each of these exercises, and if a pose doesn't feel right for your body then skip it and try the next pose.
1. Seated torso circles Seated torso circles helps to relieve gas, bloating, heartburn, constipation and stomach cramps. To try this pose: Sit in a cross-legged position on the floor. If this is uncomfortable, you can sit in a chair. Place your hands on your knees, make big circles with your upper body. Move as if you were hula hooping. Continue circling in this direction for at least 90 seconds, then reverse your direction. You can circle in each direction up to several minutes. 2. Wind relieving pose Wind relieving pose aids bloating, gas pain, indigestion, acidity, and constipation. This pose is great for your colon. Your right knee massages the ascending colon, while the left knee in massages the descending colon. To try this pose: Lie down on your back and place your feet on the ground directly beneath your knees. Wrap your arms around your knees, and hug your knees to your chest. Lift your head, and bring your chin toward your chest. Your tailbone and lower back should be pressed to the ground. Rock your knees from side to side to maximize the stretch. Stay in this pose for five to ten breaths, and release your knees. Repeat this move a few more times. 3. Child's pose Child’s pose compresses your abdomen and massages your internal organs. This pose stimulates your digestive system. To try this pose: Come to kneel on your knees and sit back onto your heels. Bring your knees comfortably wide and your toes close together, fold over your legs and rest your forehead on the floor. Either place your hands back by your feet or stack them under your forehead as a little pillow. Deeply inflate the lower belly against the upper thighs with each breath. Stay in this pose for 5-10 full breaths. 4. Seated spinal twist Seated spinal twists are great to improve circulation, detox your organs, and increase blood flow to your digestive organs. To try this pose: Come to a seated position, extend your legs out in front of you. Bend your right knee and place your right foot on the ground outside of your left thigh. Turn your torso to the right and take your right hand to the ground behind your sacrum. Wrap your left arm around your right leg. Inhale deeply to lengthen your spine. Use your arm to press into your thigh and your thigh to press into your arm and twist on your exhale. Keep this breathing pattern for at least three deep breaths. Repeat on the other side. 5. Legs up the wall Legs up the wall is a great pose to relieve nausea and indigestion. This pose is very calming and can be practiced before bed. To try this pose: Lie on your back with your sit-bones as close to the wall as is comfortable for you. Extend your legs up the wall, so that the backs of your legs are resting fully against it. You can stay in this pose for up to a few minutes.
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Emily BarryI am enthusiastic, optimistic, honest, intelligent, passionate, and witty. I can't wait to share my love for yoga, fitness, health, and integrative medicine. CategoriesArchives
May 2017
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