by Yaryna S
A nourishing yoga practice to support digestion — in the body and in your emotional space. Slow movements, soft twists, mindful breathing, and grounding postures to help you release, settle, and feel lighter. Perfect when you feel overwhelmed, heavy, or simply in need of gentle care.
Transcript
Hello, Dear yoga practitioner. Today we will focus a little bit more on asanas that help us with the digestion. Of course, You can go back to it at any point of time, Even if you don't have any problems with the digestion. It's not about problems. It's about facilitating, Helping our body. And when we are talking about digestion, Yes, We are talking about digestive system in the body, But also about digesting our emotions and sometimes we go through a period of times where there are really a lot Especially I think nowadays when we are a bit overwhelmed with information, With work, With making everything on time and perfectly. That this class might help you to digest it as well. So whenever you are ready I invite you to start in Vajrasana so you can bring your big toes together drop your heels to the side sitting with your sitting bones in between and you can drop your hands down on your lap. Hands down. Or palms up. And if you feel safe you can close your eyes or soften your gaze gently here And just allow yourself a few moments. To Make this mental map on how you feel in your body. Observing how your breath feels on your body today. Maybe you will notice that it is synchronized with your emotions. And with your thoughts. Find a little bit more length through your spine, Growing taller through the crown of your head. And once you feel that your emotions Your energy has settled. We are going to transition to our next asana. And for this one you may take a little prop maybe a block something for elevation to bring the floor closer to you as you are going to bring the hands to the front bring your feet wider as wide as yoga mat and you're going to sit this time on the floor okay so this is your option or maybe if this is too intense as we have this internal rotation and our legs maybe you want to sit here on a bit of support And we will add deeper breath here. Again, Feel free to close your eyes and we are going to inhale through the nose. Exhale through the nose. Inhale, Feel free to adjust to your own rest. And out. Let's take two more breaths, The deepest and longest one you can take. Perfect. And whenever you feel ready again bring your hands to the front you can walk them closer to the top of your mat and this time I invite you to bring your fingers to each side of the mat and move your chest side to side warming up nicely your wrists Perfect. And now from here maybe walk your hands even closer to your body fingers in the direction of your knees and from here you're going to add cat-cow if this is too much you can come back to the traditional cat-cow with the fingers face to the top of your mat otherwise we are here and on the inhale let's drop the belly and open the chest and on the exhale draw your belly button in round round round tailbone Inhale. And out. And out. Perfect from here back to center bring your fingers this time to the front and we are going to add circles with our hips so you can bring your hips to one side to the front to the other side and back with the tailbone up. So this way imagine that you are drawing a circle with the tailbone And as you bring the tailbone down, You're contracting your abdominal muscle. Bleh. One direction and we change other direction. Perfect. Oh God. And from here, Coming back to center, We are going to bring our knees wide, As wide as yoga mat, Big toes together and let's drop the hips down to the floor, Extending the arms. On the inhale look to the front, Maybe walk your fingertips even closer to the heart. Front side of your mat and on the exhale let's walk our hands to the right side maybe placing the left hand on top of the right and dropping your head down for a moment feeling deep side body stretch inhale gaze to the top and again changing this time walking our hands to the left side and maybe right hand comes on top of the left and exhale to drop. Perfect, Inhale to the front and again let's walk our hands to the top and from here we are going to inhale lift the hips up and maybe on the exhale drop with the pubic bone reaching down to the floor in the direction of the floor. Exhale, Drop the hips down again, Chalice bows, Balasana, Inhale, Finding deep opening through our groin area, Inner thigh Exhale. And inhale at the same time extending stretching our abdomen Like so. And in Perfect. This time release, Bring your knees closer and we are going to drop onto our belly. We are going to enter into the sphinx pose. This is the time for you to find this perfect alignment with your elbows under your shoulders And you will see the one line, Your wrist, Your elbow and your shoulder. So your hands will end up at the same width as your shoulders here. And we are going to press with the forearm onto the floor with the palms onto the floor as if pushing the floor away and letting your chest lift up here same we are pushing with the pubic bone down your feet slightly wider than your hips. Feet on the floor. Now let's take a few breaths here. Feel free to expand your belly. Like a balloon and massage it especially when it touches the floor. Perfect and on the next inhale maybe you want to walk your hands a little bit more to the front again lifting the hips squeezing the glutes to protect your lower back here and lifting up extending the arms a little bit higher Wonderful. And from here we are going to lower one left elbow down and you're going to bend the right foot and maybe from here again you can extend your arm and twist adding twist twisting to the right let your foot pull you away Now we breathe here for three. And one perfect let's lower the elbow and let's lower the right elbow changing the side this time grab your left foot, Extending the right arm and let that foot pull you away Breathing here. For 3 2. And 1. Perfect, Let's release this side as well bring your hands under the shoulders and again knees wide to enter into our Malasana relax your forehead down Keep your arms nice and extended. Perfect and from here this time you're going to walk hands closer to the body Let's bring me. . . Same width as your hips and we are going to tuck the toes under. So this time we are going to add another nice stretch on the belly and these lines abdominal sorry stomach meridians in yin yoga but it's also very nice to practice in the classical hatha yoga so you can tuck your toes under and you can sit first on your heels okay it will be intense on your feet just for the beginning we're going to hold our heels and from here start squeezing your glutes and lifting your hips up, Up, Up and push them away from you, Coming here to Urdhva Strasana, The camel pose. And again, Feel free to breathe into your belly. There is no need to hold. To pool. Opening through the front of your body. And if you wish you can also drop the hat back taking one more breath and to release keep your head and your chest as they are and start dropping your Hips down. To your feet. And only from there release the rest. Good and again from here maybe this time you want to keep your knees as wide as hips and come into the child's paws. Very nice sequencing of forward, Forward and back pads. They are also very beneficial for the digestive system. Perfect and from here let's bring our hands to the front, Let's tuck the toes under and let's lift the hips up into the downward facing dog. Maybe paddling here, Dropping one heel down then the other. Trying to keep your tailbone lifted or maybe if you wish you can bend your knees and focus on the extension of your spine. Pushing with your arms away from the floor. Let's take two deep breaths here. Perfect, Gently walk your hands closer to your feet, Start bending your knees if you need so Feel the length of your spine in your forward fold, Uttanasana. And very gently start rolling up to standing. From here, I invite you to turn to the long side of your mat. You can also have your assistant joining, That's totally okay. This assistant doesn't usually have problems with any kind of digestion. So. We can learn from him and from his asanas as well from here you're going to bring one foot to the side of your mat to the shorter side of your mat keeping the other one parallel let's extend the arms parallel to the floor inhale and exhale to enter into our trikonasana keeping one arm extended another hand either on your shin or closer to your ankle or maybe all the way down on the floor If you wish you can also wrap around your upper arm and maybe hold here on your thigh. Hehe. And let's take one more breath here. Perfect. Gently release and bring your arms back parallel to the floor and let's change. The foot that was turned to the side comes back in and we are going to turn another foot, Extending the arms, Inhale. And exhale. Find the length as you're taking up the space and also keep awareness on the side body here on the chest. Chest stays turned to the side on up not down whatever your option here with the hands. Two more deep breaths. Maybe taking this opportunity to wrap the wrong arm around wonderful and gently release coming back to center and from here we are going to heel toe heel toe our feet a little bit closer but still quite wide. Let's make sure our toes are slightly wider than our heels and we are going to bring hands to heart in the Anjali Mudra in the prayer and start lowering down your hips coming here into Malasana into the yogic squat which is also known to be one of the best asanas to How? To facilitate our digestive processes. Most important here to maintain this length in your spine. Maybe trying to bring your chest closer to your hands and your hands closer to your chest. Wonderful. One more breath. Perfect and from here you can bring your hands behind and lower down to your mat This time you're going to come to one of the sides. Whatever side you choose first and we are going to again add a nice bend so if you know the banana asana the banana asana basically you usually perform a lie down on the back this variation is a swing pose but turn to the side okay so you can keep your forearm down or if you wish you can also extend your arm here and keep the focus on that nice side bend try to keep your one leg stacked over the other and of course to keep it a bit more active try to push the shoulder away from you and keep the nice length through your neck as well We are here for a few breaths so take this opportunity and this all the advantage from this wonderful asana. Breathing deeply your breath is your medicine here. Last one. Perfect, You can bend your knees and walk your hands closer and this time you're going to change to the other side. If you wish you can just roll to the other side. Just making sure you can see me so here as well maybe this side feels a bit different and you want to start on the forearm that's totally fine check this side and if that is okay you can also bring your hand a little bit more away from you and extend your arm. Again, Focusing on that nice side band on the length. Of your neck and distance between your ear and your shoulder is maximized here. Push the floor down. And let's breathe here. Last deep breath. Very nice and from here let's bend our knees And this time you are going to turn to the side of your mat. I will start by bringing my right knee in, So I suggest You can start with the same leg bringing it to the front in our pigeon pose but with a little bit of variation. So again if you wish you can add a little bit of support under your right glute. Inhale, We are going to lift the chest. Exhale we are going to twist to the right side okay so you can even lower your chest a little bit again bringing the left forearm to the front and we're going to twist adding a gentle twist to our pigeon Combining two asanas. Exploring our body. Last breath. Wonderful let's walk hands to the front and again bring your right knee in this time bring the left knee to the front of the mat and I'm gonna change just so that I can turned to you. You're going to bring the left knee to the front this time. Right leg extended behind. Again if you need the support take it because we don't want to be lying down with the hip and losing the alignment here. And we were just not. . . We were just. . . Not feel the right stretch. Will not achieve what we want with this asana. So from here again we are going to twist to the left side maybe bringing the right forearm to the front and extending the left arm looking to the side or back. Man breathing here. Two more breaths. Perfect and from here let's bring the right leg to the front and lower down. To our back. We will start by drawing the right knee closer to your chest, Hug your knee in This is also known as Ardha Upanasana or Wind Relieving Asana. So now you know how to use it. But also it's very nice to feel grounded to feel supported as we are working here on our first two chakras and a four And let's release, Let's change this time. Left knee draws in, Right leg extended. Breathing into the belly. Perfect and when you're ready feel free to extend both legs, Bring your hands to the side. And enjoy. Your Shavasana. Some moments of stillness. Again, Giving your body your mind. Your emotional body to digest this practice. To digest everything. That happens to you. And everything that you happened to. As always, I invite you here to stay. With your own presence. Honoring it. Exploring. Loving it. And If you wish, You can stay longer. I will be closing this practice with lots of gratitude for you joining this class. I hope you feel better. And I hope to see you, To have you in the next videos. Have a blessed rest of your day. Namaste.
