Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence For Digestion: Yoga For Stomach
Proper digestion is the key to radiant health. A weak digestive system can be linked to stress in the body and/or mind. The below Yoga Sequence For Digestion uses forward bend yoga poses, twists and deep stretches of the abdominal muscles to help stimulate the internal organs around the digestive system to improve digestion.
As breathing plays a very important role in keeping the mind stress-free, which is important for a healthy digestive system, the below yoga sequence emphasizes breathing awareness while practicing the yoga poses.
The following yoga sequence for digestion is a 45 minutes long yoga sequence for beginner to intermediate level yoga students. Each yoga pose has detailed cues with both step-by-step and pose-transition instructions.
Yoga Sequence For Digestion: Yoga For Stomach: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Garland Pose or the Squatting is one of the most effective ways to tone the entire lower body.
B. If you have strong knees you can go into this pose while standing. So begin by placing the feet more than hip distance apart or close to the sides of the mat with toes pointing at 20 degrees outside.
C. Inhale and take the palms in Namaste close to your chest and exhale and stay here for few breaths.
D. Inhale again and as you exhale bend the knees and squat on the floor and balance the body on your feet bringing the elbows pressed insides of your inner thighs.
E. Slowly bring the upper body straight and press the inner thighs deeper feeling the pressure at the lower belly and lower abdomen.
F. Remain here for 8 breaths and try and bring the spine straight and strong focusing on the abdominal
A. Moving from standing poses go into seated poses.
B. Sit on your knees and shin and place the lower body, the buttocks on the heels. As you bend the knees inhale and exhale placing the buttocks on the heels.
C. Place the palms on the thighs bringing the shoulders and chest strong and straight and raise the body upwards and push the lower spine downwards.
D. Remain in this Thunderbolt Pose for around 8 breaths through the practice of abdominal breathing, where the expansion of the lower abdomen is done through inhalation and the contraction is done through exhalation.
E. This constant massage on the abdominal muscles if done after a meal brings in proper functioning of the digestive system thus eliminating accumulated gases.
A. From Vajrasana pose bring the arms behind you and interlocking the fingers place the arm close to the body stretched downwards and take a few breaths here.
B. As you inhale raise the arms behind you and stretch them trying to bring the shoulder blades close to each other and as you exhale go forward and reach for the floor stretching the arms and elbows above your head.
C. Stretch forward as much as possible putting pressure at the lower abdomen by pressing the tummy on the thighs and begin deep slow breathing for about 8 breaths.
D. The pressure on the lower abdominal part of the body acts like a massage and improves the muscle around the abdominal area and thus improves digestion.
A. Seated in Baddha Konasana and moving the body forward by pressing the tummy works wonders not only for the abdominal organs but also for the back and pelvic area thus strengthening the entire spine which eventually improves the entire body functioning.
B. With legs folded at the knees and the feet placed close to the floor in Namaste, inhale and push the knees close to the floor with your palms and stay here after exhalation for a few breaths.
C. Then inhale again and raise the torso upwards and bring the arms stretched forward bending at the hip and place the palms on the floor and completely exhale.
D. Bring the face close to the floor and with 8 continuos round of breathing stretch deeper froward putting pressure on the lower abdomen and knees on the floor.
E. The longer you stay here provided the gap between meals and the practice is three hours, the more the pressure on the region bringing strength to the organs around the abdominal area.