So you practice yoga often, and really enjoy the benefits. But did you know that this ancient practice is more than just a trendy “in” workout? For centuries people around the world have been using yoga as an alternative means for healing the body. With all the rage being about “gut health”, and with me going through some gut issues, I figured I would share a nice flow that will encourage good colon health. It will improve digestion and excretion, and of course reduce stress, which is always a plus!!
So how does stress and digestion work? Ok, so you have whats called the sypathetic nervous system, which is basically the “fight or flight” response. Let’s say you are running to catch a train, or running with the bulls in Pamplona…..that stress you put on your body (and I am being dramatic…..its ANY stress you put on your body) causes the body to go into lockdown. All of the non-essential bodily functions that are not needed in that moment are shut down. This includes digestion, elimination (yes, pooping), growth and repair. Imagine being stressed all of the time, or a lot of the time. That is why you aren’t crapping or feeling refreshed! In this stressful state, the overall health of the body is at risk.
Because the body is pretty amazing, there is a balance to this sympathetic nervous system. It is called the Parasympathetic Nervous System. (duh) While for the most part, the body works like a see-saw and balances itself so that the two systems are both always working, and there is the attempt to maintain homeostatis….there is a way to slip into the parasympathetic nervous system. Yes, you guessed it…yoga. When you practice yoga, the symapthetic is encouraged to give up and the parasympathetic takes over. You are able to soothe and stimulate the organs, and repair the body. Your digestive process increases, and in turn elimination improves. I like to use the thought “rest and digest” when I think of my yoga practice and digestion.
This flow below is a fast, and really easy way to get that digestive system headed in the right direction. Practice as often as you like, and remember, there is no right or wrong….do what feels good and it will come.
- Cat Cow
Cat / Cow pose, or Marjaryāsana / Bitilāsana is a mix of two poses. Together, they re-energize the entire body and relieves the spine and the neck. Also, you will improve breathing and circulation to the brain. Guess what? That means your brain is working better to control your digestion! To do the pose, start off on your hands and knees. Keep your palms shoulder width apart, and imagine your pointer fingers as train tracks. They should be parallel. Your knees should be under the hips, and the top of the feet flat on the mat. As you inhale, lift the ribcage with sway in the back. You should have your head lifted so the gaze is pointed upward. Exhale, and bring the navel in, and arch the back. Your head is down, and the neck is relaxed. Repeat this for four breath cycles.
2. Extended Puppy Pose
Extended Puppy or Uttāna Shishosana stretches your spine and your shoulders. The shoulders hold a ton of stress, so this really helps you let go. To do the pose, begin on your hands and knees in a simple box pose (like you were in to start cat/cow). Extend the hands out allowing the hips to move forward, and melt your chest to the floor. The body is prone to the earth and the forehead, chest and/or chin rest on the earth with the arms extended out in front pressing downward for a deeper stretch. The hips are at a 90-degree angle to the knees and pulling back toward the heels. The shins and the top of the feet are extended and firm on the earth. (A blanket can be used under the chin to relax the neck if needed). There is a slight curve in the lower back and the gaze is forward. Hold for four breaths.
3. Supine Twist
This is where it starts to get good. The Supine Spinal Twist, or Supta Jaṭhara Parivartānāsana is a great pose for your internal organs. Obviously it stretches the spine and back muscles. But it also stimulates the kidneys, abdominal organs, urinary bladders and intestines. With this pose you are also reducing stress, and if you straighten the leg, you get a great hamstring stretch. To do this post, lay in a supine position, bend one knee and cross it outside of the opposite foot. Use your hand to put slight pressure on the bent knee to push down toward the floor. Keep both shoulders squared and rooted to the earth. Extend the opposite hand and gaze toward the hand. For that deep stretch in the hamstring start to straighten the bent leg. Hold this pose for four breaths, and with each exhale think of the spine twisting like a towel you are wringing out. Repeat on the other side.
4. Wide Child’s Pose
Wide Childs Pose or Balāsana helps to calm the brain, and relax you. Also, it helps to relieve fatigue. It stretches the hips, thighs and ankles and generally feels really good!! To get into this pose, start in a basic kneeling pose like you did before, and bring the big toes together, keeping the knees spread. Lean back onto the heels. Now, the knees are open wide and the big toes are touching with most of the weight of the body on the heels of the feet. The forehead rests softly onto the earth. The arms extend to the front with the fingers spread wide. The gaze is down and inward. Maintain this position for four breaths.
5. Downward Facing Dog
Downward facing dog or Adho Mukha Śvānāsana is probably my second favorite pose. The list of benefits is a mile long. It calms the brain and helps relieve stress and mild depression. Energizes the body. Stretches the shoulders, hamstrings, calves, arches, and hands. Strengthens the arms and legs. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done with the head supported. Helps prevent osteoporosis. Improves digestion. Relieves headache, insomnia, back pain, and fatigue. Therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis. Warms up the ankles and the toes and do I need any more ??? You get my point. Aside from being just about the best post, it’s easy. Just put yourself in an upside down V. Hands flat on the mat, and imagine your being hung by your hips. Don’t worry about flattening your feet if you are new to yoga. You Cavan even keep your knees bent or “walk it out” by alternating the leg bends. Don’t be surprised if after the four breaths you notice you can straighten the legs more. And if not that’s ok too!!
6. One Legged Wind Removing
One Legged Wind Removing or Eka Pāda Pavanamuktāsana pose sounds silly right? But think about it……farting is a huge part of digestion, and when you release the gas, your helping elimination and digestion. This is one of the easier poses to do. From a supine position lying on your back, pull one knee into the chest with the hands clasped around the bent knee to the level of pressure desired (just know, there is a huge likelyhood that you are going to fart!). The other leg is extended straight and the gaze is natural and forward. You can alternate legs, or if you prefer, hold each side for four breath cycles.
7. Bridge Pose
Bridge Pose, or Setu Bandha Sarvāṅgāsana has a laundry list of benefits, much like downward dog. For the purpose of this post, it stimulates the abdominal organs, and improves digestion. From laying on your back, the hips are pressed up with the heels of the feet rooted into the earth close to the sits bones. The toes are actively lifted and the pelvis tucked. The thighs are parallel to the earth and the fingers are interlaced under the body with the ribcage lifted and the heart open. The back of the neck rests on the earth. The gaze is to the sky.
8. Sage Mariachi
Sage Mariachi when first attempted seems super hard. Once you try, and practice it, its actually very easy, and the benefits are well worth the effort. This pose massages the abdominal organs, including the liver and kidneys. It stretches and strengthens the spine, as well as stretches the shoulders. Don’t let this post intimidate you…. From a seated position, one leg is extended to the front. The opposite knee is bent and perpendicular to the earth at a 90-degree angle with the heel close to the groin. The inside arm is extended toward the front with the palm turned outward in the opposite direction to facilitate the hinge of the elbow which is then wrapped around the bent knee from inside of the thigh. The other arm is wrapped around the opposite side of the body. Retaining a long lifted spine, the upper torso twists toward the back. The hands meet and bind at the lower back. The fingers are interlaced. The ribcage is lifted and the heart is open. The gaze follows the spine as it twists open. If you can’t interlace the fingers, you can keep the opposing elbow on the knee, as shown in the image.
9. Camel
Camel, or Uṣṭrāsana is a backbend (obviously) and while backbends are great for the spine and stretching the front of the body, they are also great for stimulating the organs of the abdomen. This pose also stretches and opens the deep hip flexors, and most of us hold a lot of stress in our hips. Another perk, it improves your posture, which also will help your overall well being. To get into camel, from a kneeling position the knees are hip width apart and the thighs are perpendicular to the earth. The inner thighs are narrowed and rotated slightly inward with the buttocks engaged but not hardened. The tailbone is tucked under but the hips do not puff forward. The shins and tops of the feet are pressed firmly into the earth. The ribcage is open, along with the heart center, but the lower front ribs do not protrude sharply toward the sky. The lower back lifts the ribs away from the pelvis to keep the lower spine as long as possible. The base of the palms are pressed firmly against the soles (or heels) of the feet and the fingers are pointed toward the toes. The arms are extended straight and are turned slightly outward at the shoulder joint so the elbow creases face forward without squeezing the shoulder blades together. The neck is in a relatively neutral position, neither flexed nor extended, or (for the advanced practitioners only) the head drops back. Be careful not to strain your neck and harden your throat. The gaze is either toward the sky or toward the earth, depending upon your flexibility.
10. Half Boat
Half Boat pose, or Ardha Nāvāsana is a variation on (drumroll please….) Boat pose. This pose stimulates the kidneys, thyroid, prostate glands and intestines, which in turn improves digestion. It also strengthens the spine, abdomen and hip flexors. From a seated position the hands are gripped around the back of the legs and the knees are bent in a 90-degree angle. Both legs are pulled in toward the abdomen. The core is engaged to maintain balance on the sits bones (be sure that the back does not round). The front of the torso lengthens between the pubis and top of the sternum as the spine extends in both directions reaching up to the sky and rooting down to the earth. The gaze is forward. You can alternatively clasp the hands behind the neck, which tends to make the pose a little less challenging.
11. Triangle
Triangle, or Trikoṇāsana is also a great pose with many benefits. It, like the others, improves digestion by stimulating the abdominal organs. In triangle, you also are stretching the legs, ankles, spine, shoulders, calves and the chest. Unrelated benefits are that its therapeutic for anxiety and infertility. From a standing position, the legs are straight and separated into a wide stance. The feet are aligned and flat on the earth with the back foot in a 60-degree angle toward the front. The inner thighs are rotated externally away from each other. The pelvis is tucked and the ribcage is lifted. One arm extends up toward the sky as the other reaches down to the earth. Both arms are aligned with the shoulders in a straight line. The fingers reach out as the shoulder blades squeeze together. The gaze is toward the front.
By doing these poses, whether you are trying to bounce back from the havoc of eating over the holidays or just improve your overall digestion, your gut will thank you!
Confessions of a Yoga Freak 