5 Yoga Poses for Digestion with Yoga Strap

Posted by Zen Yoga Strap on 2/9/2018 to Lifestyle

As January ends, the merriment of the holidays is finally gone. We know that it may have been   difficult to keep up with yoga while you were occupied with New Year’s parties and family gatherings. And… it’s hard to resist the feast.

It’s time to detoxify your body and get back on track! If you were a little indulgent this holiday season, try these 5 yoga poses that can help you reduce post-holiday bloating.

 

Boat Pose | Paripurna Navasana

This pose relieves stomach and liver pressure by allowing air to flow through the abdomen. The pose also deeply engages the core and back muscles, which helps the abdominal area digest more easily.

 Step by Step:

1.       Sit on the floor with your legs straight in front of you.

2.       Place your hands firmly on the floor slightly behind your hips.

3.       Lean back slightly until you are balanced on the tripod of your sitting bones and tailbone.

4.       Slowly bend your knees and raise your legs until they reach a 45-degree angle.

5.       Straighten your knees and point the tip of your toes towards the front.

6.       Straighten your arms and form a V-shape as shown below.

7.       Keep your lower belly firm. Hold for 1-2 minutes.

You can use Zen Yoga Strap to deepen the pose in two ways:

  • If you have difficulties maintaining balance, place your feet against the center loop of the strap and grasp the two end loops to stretch your legs out.
  • Place your feet into the two end loops of the yoga strap. The Zen Yoga Strap assists with engaging your core by keeping your legs in place and preventing them from opening too wide.

         


Reclining Hand-to-Big-Toe Pose | Supta Padangusthasana

This pose stimulates the prostate gland and improves digestion. It is also one of the best poses to help stretch the lower body.

Step by Step:

1.       Lie on your back with your legs extended and arms resting at your sides.

2.       Keep your left leg extended along the floor. Place your right foot into one end loop of the Zen Yoga Strap and grasp the handle with your index finger or with one or both hands.  

3.       Exhale. Reach through your heel and straighten your knee, extending your heel towards the sky.

4.       Draw slightly down on the strap. Hold for 1-3 minutes. Switch to the other leg and repeat.

5.       As you progress, you may progress to the middle loop, eventually to the third loop closest to your foot.

 


Marichi’s Pose (Sage’s Pose) | Marichyasana III

Think of twists like the wringing out of excess water from a dishcloth. In a similar way, the twist yoga poses wring out toxins in your body.

Step by Step:

1.       Sit on the floor with your legs together and extended in front of your torso.

2.       Bend your right knee and place your foot on the floor, with the heel as close to the right sitting bone as possible.

3.       Exhale. Rotate your torso to the right and wrap your left arm around the right thigh.

4.       Bend your right arm and bring your hand behind your back.

5.       Hold for 1 minute. Change to the other side and repeat.

You can use the Zen Yoga Strap to deepen the pose:

·         Grab one end loop and the handle to complete the twist.

·         As you progress, you can try grabbing one handle and one middle loop, and eventually clasping the right wrist in you left hand without a strap.

             


 

Revolved Lotus Pose | Parivrtta Padmasana

Another twist pose that improves digestion through massages of the abdominal organs and relieves stress.

Step by Step:

1.       Start with Padmasana (lotus pose).

2.       Place your left hand on the ground behind you, in line with your spine.

3.       Take hold of your left knee with your right hand. Turn your head as well to look back over your left shoulder.

4.       Go deeper into the twist. While exhaling, try to take hold of your left foot with your left hand.

5.       Hold for 1 minute, and then release the posture while exhaling. Change to the other side and repeat.

If you have difficulties completing the twist, use Zen Yoga Strap to take hold of the foot as shown in the photo below.

                      

 

Bow Pose | Dhanurasana

Bow pose opens up space in the abdominal area and lengthens the torso region. Extension of the legs and arms also allows oxygen to flow freely in the body.

Step by Step:

1.       Start by lying flat on your stomach with your chin on the floor and your hands resting at your sides.

2.       Exhale and bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.

3.       Reach back with both hands and hold onto your outer ankles.

4.       Inhale and lift your heels up towards the ceiling, drawing your thighs up and off the floor. Your head, chest, and upper torso will also lift.

5.       Continue breathing and hold for up to 30 seconds.

For beginners who have difficulties, use two Zen Yoga Straps. Place each foot into one end loop of the straps and grasp the handle or the center loop as shown in the photos below.

       

Source: Yoga Outlet, Yoga Journal, Slender Her, Be YogiHer


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