constipation

YOGA FOR BETTER DIGESTION

Posted on by pennyjoliver

Hi Friends!

It’s inevitable, from time to time I know we have all suffered from digestive distress. Approximately 10 million people each year visit the Emergency room due to abdominal pain. And in 2017 the US spent 1.3 billion dollars on (OTC) laxatives according to Statista, a statistic and study company.

Did you know that you can ease some of the symptoms and encourage good digestion just by doing a few yoga postures with deep breathing? Doing yoga on a regular basis may even eliminate all your digestive issues. Why not try a few postures right now?

I have created an easy and short digestion sequence just for you. Join me on the beautiful shore of Half Moon Cay, Bahamas and let’s get started!

Take a few moments before we start to ease you mind. Knowing that God loves you deeply beyond your human comprehension may help you to relax. Because you are divinely loved, He desires to give you divine rest. It is yours at this precise moment and anytime you need it in the future. The only requirement?

Come to me and I will give you rest.

Matthew 11:28

1.) Forward Bending Stretch is a blood-flowing, brain-boosting yoga pose that lengthens and compresses the digestive tract, stimulating digestion.

  • Stand with your feet hip width.
  • Inhale, stretching your arms up overhead.
  • Exhale, folding forward.
  • Repeat inhaling up and exhaling over 5-8 times.
  • Only fold over as far as you can. If this is too difficult, you may fold over and use a chair/table for support.

2.) Standing Side Stretch 

  • Your feet should hip width.
  • Inhale deeply, with your arms stretched over head.
  • Exhale deeply as you stretch over your right side.
  • Repeat the process 3-5 times each side, inhaling with both arms overhead and exhaling as you stretch to each side.

3.) Squat Pose (and Twist) uses gravity to stretch and strengthen your groin and inner thighs. It also encourages blood flow to your kidneys and intestines encouraging digestion, and brings alignment to your pelvic floor. You may find it will release a tight lower back!

  • Stand with your feet a little wider than hip width apart.
  • Slightly turn your feet out.
  • Slowly bend your knees, lowering yourself as far down as you can.
  • If you find this challenging, place a rolled up towel or yoga blocks underneath your heels before you squat.
  • Once you are in a comfortable position, press your palms together in front of you.
  • Breathe deeply for 5-10 slow and deep breaths.
  • If you lower your left arm in front of you with a big inhale and then twist to the right with a big exhale, you will increase the benefits of the stretch.
  • Repeat the process with your right arm lowered in front of you, left arm up.
  • Repeat each side 5-10 times.

4.) Cat/Cow Poses massage your inner organs as you lengthen the intestines. According to Yoga Journal, this movement helps bring fresh blood to the epithelial cells responsible for efficient stomach function.

  • Go onto your hands and knees; be sure that your palms are directly below your shoulders.
  • Your knees are directly below hips.
  • Inhale slowly, lifting your chin and gently arching your back.
  • Exhale slowly, tucking your chin, rounding your shoulders, and pulling your stomach in as far as you can.
  • Repeat the process 10 times, inhaling up and exhaling down with deep breaths.

5.) Seated Forward Bends relieve constipation, bloating and flatulence by massaging the organs responsible for these functions.

  • Extend your legs straight in front of you.
  • Keep both of your sitting bones equally on the mat.
  • Inhale, stretching up with arms overhead.
  • Exhale, slowly folding forward.
  • Repeat the process for 10 inhales and exhales.
  • On your last fold forward, stay there and breathe slowly for another 10 long deep breaths.
  • You may bend your legs if it’s too difficult to keep them straight.

6.) Seated Spinal Twist helps digestion by improving liver and pancreas function.

  • With both legs extended forward, pick up your left leg up.
  • Hold the position, breathing deeply for 3 counts.
  • If you are able, place that leg over your right extended leg.
  • Placing your foot on top of your other leg is fine, and over the knee area is good too! Do what you can!
  • Once you have found a position you can do, inhale and lift your chest up. Press your shoulders down and lengthen your neck and spine. Then, with a big exhale, twist the the left side.
  • Breathe deeply for 5-10 counts and switch sides.

7.) Legs Up A Wall is intended as a deeply restorative pose. With deep breathing, you will ignite the rest and relax response of the body. This allows your body a chance to heal and repair, flooding your body with serotonin and putting you into a calm state of mind.

  • Find a wall to rest your legs on.
  • Let all tension go with the flow of your breath.
  • Inhale deeply, slowly, calmly and fully.
  • Exhale the same way.
  • Repeat the process for 1-3 minutes or longer if you choose.

I hope you enjoyed this stimulating, cleansing, encouraging, and restful healthy yoga sequence!

keep calm and yoga on

YOGA FOR A QUICK BRAIN BOOST

Posted on by pennyjoliver

Join me and together we will boost our brain power!

Did you know? Just a 20 minute yoga workout will definitely improve the blood flow to your brain, according to a study published in the journal of Physical Activity and Health. Researchers had 30 female college age students spend 20 minutes practicing yoga and 20 minutes doing aerobic exercise. Researchers gave participants a cognitive assessment test after both the yoga session and the aerobic session. Amazingly, they found test scores to be significantly superior on tests that were taken after the yoga session.

Below is a simple yoga pose called “Padahastasana,” or Forward Bend. It is a great brain booster because it involves bending over. When you bend over blood rushes to your brain. As you progress in this pose, your head may eventually touch your knees. More importantly, your memory will be improving!

 

Stand tall with your feet together. Spread them apart if you need to for better balance. With your hands up over your head inhale deeply. Exhale as you fold over your legs. You may bend your legs if need be and work up to straightening them. The most important thing is the bending over. Even if you can only touch your knees and your knees are bended, this pose will still increase the flow of blood to your head.

To begin, inhale long and deep and stretch up to the sky with arms over head. Exhale and slowly fold over your legs. Repeat 5-10 times. Try and stretch and release your brain from all thought. Once you have completed the stretching up and down, remain folded over like the picture above. Inhale and exhale for 30 seconds to 1 minute and let Heaven fill your brain with Heavenly thoughts.

This pose also tones your abs and can relieve bloating, constipation, indigestion and other gastric troubles. The circulation of blood throughout your body is improved too. Your brain will be getting a boost with blood flow and, hopefully, heavenly thoughts too!

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xxoo

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