Start by standing with your feet slightly wider than your hips with your toes turned out. You can keep your knees together and circle them side to side for an added stretch. Your heels may stay on the ground or they might lift up. Point your toes and press the tops of your feet into the floor. Take 10 deep breaths and then slowly roll your spine down to release, and repeat 2-3 times. You can also wrap a towel or a belt around the bottoms of your feet and hold each end in one hand. The holiday season may be the most wonderful time of the year, but it can also take a toll on your physical and mental health. Seated forward fold is a foundational pose that improves flexibility. Bend your knees as you slowly lower your hips toward the ground. Grinch standing with hands on hits greatest. Supine Twist (Supta Matsyendrasana). Between rounds, simply rest with your hips on the ground and take deep breaths.
Seated Forward Fold (Paschimottanasana). This pose allows your stomach to relax, which can prevent stress from affecting your digestive tract. Yogi Squat (Malasana). As you inhale, let your stomach expand and your legs move away from your torso. Hold for 5-10 breaths, reset, and repeat on the other side. How to be the grinch. This pose helps open your hips and provides lower back and hip relief. Knees to Chest (Apanasana).
This pose activates your core and can help relieve the pain felt by blockage in your digestive system by stimulating your intestines. Lay flat on your back with your knees bent and feet flat on the floor. Grinch standing with hands on hip hop. Stay in this pose for 5-10 deep breaths, and repeat 2-3 times. On an exhale, hug your knees into your chest, reaching for the backs of your thighs or wrapping your arms around your shins. Start by laying flat on your back with your knees bent.
Cobra pose is a heart-opening backbend that can boost energy and improve posture. Supine twist is a restorative pose that lengthens and realigns your spine while detoxifying your organs. This pose encourages digestion by putting gentle pressure on your stomach and stretching out your abdomen. But did you know that certain poses can help with digestion?
Bring your palms together and press your elbows against the inside of your knees to help open your hips. Point your toes straight ahead, and bring your heels as close to your hips as you can (so they'll be under your knees when you get into the pose). If you start to feel pain in your knees at any time, do less. ) You may also choose to do this posture one leg at a time with your opposite leg extended or foot flat on the floor. Between rounds, come to standing or hang in a gentle forward fold with bent knees. You can also simply rest with your feet to the ground with your knees bent. It's also known to improve circulation and digestion by putting pressure on your abdomen. Bridge pose has a long list of benefits - from increasing energy to relieving lower back pressure. Lie on your back and bring your arms out to the sides like a T. Bend your knees and bring them over your hips with your feet off the ground. Note that this pose is sometimes called "wind-removing pose" 🤣). Keep your shoulders relaxed and look at the ground or straight ahead to protect your neck.
This pose can aid in digestion by helping stretch the abdominal muscles and bring the organs into better alignment. Keep your arms at your side, and press down into the soles of your feet as you lift your pelvis up. It's a great counterbalance to the tightness we develop from sitting all day. This pose helps release pressure from your stomach and digestive tract by massaging your abdomen and lower back. Another added benefit? You can rest your forehead on your arms or look to one side with your cheek on the mat. Push into your hands and lift your chest off the mat, maintaining a bend in your elbows. These poses stretch and twist your abdominal muscles and organs to help your digestive system function more effectively. Bridge Pose (Setu Bandha Saravangasana). Cobra Pose (Bhujangasana).
Note that you can sit on a yoga block or a stack of books in this pose. Between rounds, try Happy Baby Pose. As you exhale, pull your knees down and in. Note that you can also practice this pose with your bottom leg straight. Press down into your hands for stability and lower your knees to one side of your body. Reach for your feet, ankles, or the backs of thighs; then take your knees wide and pull them down toward the floor. Malasana is yoga's deep squat. Lift your arms overhead, inhale, and then fold forward as you exhale. Focus on folding from your hips rather than your lower back.