Dealing with stress-related digestive issues, like IBS, bloating or constipation?

Then this class would be perfect for you!

If you’re suffering from digestive issues like bloating, cramps, constipation or IBS, this easy yin yoga sequence might provide you with some relief. 

We compress and decompress the stomach through twists, forward folds and making use of a yoga bolster. Make sure to set up you mat near a wall if possible, as Legs Up The Wall Pose is included in this practice. 

These poses are a collection from my most recent video on YouTube. CLICK on the video above if you would like to take the full 20 minute practice alongside with me.

1. Alternate Nostril Breathing

Come to a comfortable seating position,  crossed legged or kneeling. 

Sit up nice and tall, shoulders glide down and back. Bring your right hand with the index & middle finger tucked into the palm, others extended. Block off your right nostril with your thumb. You’re going to inhale through the left for a count of  4. Then you’ll seal the left nostril, open the right and exhale out the right for a count of 4. And then back in the right, blocking right, and then exhaling out the left. 

Continue that for a few more rounds, going on your own pace.  

2.Yogi Squat

From standing, turn your heels slightly in, toes out, so that you’re pigeon-toed. Drop your hips down. If you can’t come all the way down, you can always sit up on a block on any level that works for you.
Hands come toghether in front of the heart , elbows pushing into the knees. 

Stay for about 4-5 minutes in this pose.

3. Supported Spinal Twist

Place your bolster (or any dense pillow) lengthwise on your mat. Sit with the right side of your hip right upagainst the bolster. From here you’re going to lie down on your bolster with the chest facing straight down. The head can either face the same direction as your knees or to the opposite direction.

You may want to place an extra pillow or rolled up blanket, just underneath the head to be even more comfortable. 

Hold for 5 minutes and then switch sides.

4. Legs Up The Wall

Bring your hips close to the wall, laying back down and taking the legs straight up. Arms relax by your side or you can place one palm on your belly and the other one on your chest.

Every inhale you can think ‘I am’ and every exhale ‘at ease’. 

Hold for 4-5 minutes and come out.

5. Knee to Chest

Lay down on your back and pull both knees into your chest, holding on to your hands or elbows. Stay still or invite in some gentle rocking motion from side to side to massage your lower back.

Hold for 1 minute.

8. Savasana

Keep your knees bend, feet to the edges of the mat and knees knock together. This is a gentler option for your low back if it feels too tense to extend both legs out. Hands can go wherever feels most comfortable. Take this moment to fully enjoy the silence & to integrate the work you’ve done. 

Stay for up to 10 minutes or even longer.

Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.

Namaste,
Kim

 

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