Bring your palms together and press your elbows against the inside of your knees to help open your hips. Keep your shoulders relaxed and look at the ground or straight ahead to protect your neck. Look toward your toes and reach for your ankles. Start by standing with your feet slightly wider than your hips with your toes turned out. These poses stretch and twist your abdominal muscles and organs to help your digestive system function more effectively. This pose helps release pressure from your stomach and digestive tract by massaging your abdomen and lower back. You can also do this pose with a yoga block under the flat part of your lower back. Bridge pose has a long list of benefits - from increasing energy to relieving lower back pressure. On an exhale, hug your knees into your chest, reaching for the backs of your thighs or wrapping your arms around your shins. Grinch standing with hands on hips. This pose allows your stomach to relax, which can prevent stress from affecting your digestive tract. It's a great counterbalance to the tightness we develop from sitting all day. Knees to Chest (Apanasana). If your stomach feels tied up in knots, this pose is for you.
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. Bridge Pose (Setu Bandha Saravangasana). Press down into your hands for stability and lower your knees to one side of your body.
Seated forward fold is a foundational pose that improves flexibility. It doesn't matter, and it's based on your anatomy. ) Yoga can help your overall digestive health by decreasing stress, increasing circulation and flushing out toxins. Grinch standing with hands on hipster. Take 8-10 breaths, lengthening your spine with each inhale and relaxing with each exhale. Supine Twist (Supta Matsyendrasana). Focus on folding from your hips rather than your lower back. Your heels may stay on the ground or they might lift up. Lift your arms overhead, inhale, and then fold forward as you exhale. Between rounds, lower your chest to the ground.
Make sure your knees stay over your heels instead of splaying out to the sides. From added stress to overindulging in large meals, the hustle and bustle of the holidays can leave us feeling like the Grinch. Keep your chest lifted, shoulder blades down and back, and hips toward the ground. You may also choose to do this posture one leg at a time with your opposite leg extended or foot flat on the floor. Another added benefit? Cobra pose is a heart-opening backbend that can boost energy and improve posture. Start with a bend in your knees. Standing with hands on hips. Supine twist is a restorative pose that lengthens and realigns your spine while detoxifying your organs. It's simple and relaxing, making it a comforting pose in times of stress. Lie down on your belly and bring your hands under your shoulders. Cobra Pose (Bhujangasana). It's no secret that practicing yoga can help improve your stress and anxiety levels. Point your toes and press the tops of your feet into the floor. It can also help alleviate excess air in the body, which is beneficial for bloating and indigestion.
Work these poses into your daily routine or check out our class schedule and join us at the studio! Between rounds, try Happy Baby Pose. Note that you can also practice this pose with your bottom leg straight. Reach for your feet, ankles, or the backs of thighs; then take your knees wide and pull them down toward the floor. You can rest your forehead on your arms or look to one side with your cheek on the mat. As you exhale, pull your knees down and in. You can keep your knees together and circle them side to side for an added stretch.
Stay in this pose for 5-10 deep breaths, and repeat 2-3 times. You can also simply rest with your feet to the ground with your knees bent. As you inhale, let your stomach expand and your legs move away from your torso. Lay flat on your back with your knees bent and feet flat on the floor. Between rounds, simply rest with your hips on the ground and take deep breaths. Note that this pose is sometimes called "wind-removing pose" 🤣). Sit on the ground, and extend your legs out in front of you with your toes extending up toward the ceiling. This pose activates your core and can help relieve the pain felt by blockage in your digestive system by stimulating your intestines. If you start to feel pain in your knees at any time, do less. ) Note that you can sit on a yoga block or a stack of books in this pose. You can also wrap a towel or a belt around the bottoms of your feet and hold each end in one hand. This pose encourages digestion by putting gentle pressure on your stomach and stretching out your abdomen. Hold for 5-10 breaths, reset, and repeat on the other side.
Start by laying flat on your back with your knees bent. Apanasana is a great pose for all levels of practice. 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). Push into your hands and lift your chest off the mat, maintaining a bend in your elbows. This pose helps open your hips and provides lower back and hip relief. Work these six poses into your daily routine to keep your holiday spirit bright.
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