Judul : Yoga Pose For Constipation
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Yoga Pose For Constipation
what's up everyone? welcome to yoga with adrian.i am adrian and today we are going to release unwanted toxic gas from our system, digestivesystem that is, with wind-relieving pose. not joking. that is what it's called. pavanamuktasana,i think, in sans script. still working on those. wind-relieving pose, head to knee pose, sucha great post to massage the
Yoga Pose For Constipation, abdominal wall to relieve bloating. that'sgood. also really great for the lower back, so this is our foundational poseof the day. hop on the mat and let's let it all out. all right, so we're going to begin lying flaton the back today. let's take
a second to tuck the chin into the chest,find a little length in the back of the neck, so those are the [inaudible 00:01:03]can come to the mat here at first, knees pointing up towards the sky.take your hands to your belly and we're just going to sneak in a nice, deep,yummy conscious breath here. expanding through the rib cage as you breathein and letting the belly fall as you breathe out. cool. now we're going to take the right leg, extendit high up into the sky, so if the hami's [sp] are tight which most ofour hami's are. i've stretched out today. don't worry about straighteningthat leg. just send that foot up
to the sky and we're going to slowly reachthe fingertips up. interlace the fingertips, bend the right knee as you catchthat chin or the top of the knee and squeeze the right knee up towardsthe heart. cool. step one, relax the shoulders, keep the chestopen and the neck long. cool. we're going to take a deep breath in hereand slowly we'll begin to extend through that left leg, so you can slide theleft heel on the ground, extending long through the left leg, and thenwe find a little resistance. our little opposition here as we squeeze theright knee in and up towards the heart and find a little grounding downthrough the left thigh.
in fact, you can take your left palm to thetop of the left thigh, hold for a second here and just firm the top of thatleft thigh bone down. notice how i'm flexing through the left foot, lefttoes pointing up towards the sky and we'll squeeze in here and as always,find a little bit of movement so you might rock that right knee from theshoulder to the heart. you might rotate. you might get a little bang for yourbuck here and rotate the right ankle one way and then the other. then we started learning this foundationalpose with a nice deep breath in, so breathe in. fill the belly. massaging theinternal organs. now, you can
stay here and if the belly is a little bitlarge or the chest is nice and big then no toxic thoughts. guys just be herenow, okay? it's so important to just be in your body and do your versionof the pose, so you might be here. you might be here or anywhere in betweenand might just stay here breathing deep, checking it out, finding thatopposition or you might take it one step further. inhale in and on an exhale keep extensionthrough the crown of the head as you slowly lift the nose up towards the knee.the nose can touch the knee, but really it's not about that. that's theintention. again, if you have a
larger chest, rock on. just embrace that.let the intention be nose to knee not actually literal nose to knee. most of us naturally are here in the shoulders.spread a little awareness out through the whole body as we breathe inhere, no tension in the neck. i'm keeping extension through the crown. again,relaxing the shoulders down. take one more breath in here. find alittle movement if that feels good and then on an exhale with control, withgrace, slowly release back down and then we're going to hug both kneesinto the chest. wind-relieving pose.
the joys of doing at-home practice. you canfart all day long. yeah, so rock a little side to side. squeeze both kneesinto the chest. if you feel any pinch or tightness, a little cramp inthe sides, or the fronts of the hip creases, take your thumb in there anddig it out. you can already tell this episode's going to have butt jokes writtenall over it. okay, point and flex the feet here then find a littlestillness when you're satisfied. squeeze the knees into the chest. relax theshoulders down and away from the ears. again, we could be here, we could be hereand we might just stay here
breathing into the belly, squeezing the topsof the thighs into the lower belly or on an inhale we'll extend throughthe crown energetically and on exhale, slowly again begin to peel it up.nose to the center of the knees. again, that's just an intention, so if youcan get here, awesome. good for you or maybe you were here or here or herebreathing. relaxing shoulders down and away. you can point the toes here,or flex the feet, or keep them soft, but just i think the point is to justhave a little awareness. one more breath as we breathe into the lower belly.breathe into your butt hole and then on an exhale slowly release.
i have been known to say that in class. i'vealso heard that in class. just do it. just try it. okay, here we go. takingit to the other side we hug now, left knee into the chest. extend theright leg out long. check it out on the other side; again, finding a littleopposition. you might take your right palm to the top of that right thighbone. firm it down, smooth it out, consciousness in the right foot there,relaxing the shoulders down, neck nice and long. breathe. i can hear the wind chimes outsidemy house. today it's beautiful. rock a little side to side if that feels good.nice, long, smooth, deep
breaths. see if you can elongate the inhaleand extend that exhale. cool. we might just stay here breathing or we mighttake it a step further as you inhale. extend energetically through the crown,through the sole of the foot. nice long extension and on an exhalepeel it up, draw the navel down finding the gentle compression in the lowerbelly as we squeeze and intend nose to knee. just the intention, could behere, could be here. no tension in the neck, soft face, breathedeep, cool. let's take one more breath and on an exhale with control, withgrace, we release back down. cool. send the left foot out long and we'lljust take a full body stretch
here to counteract everything. inhale. lowerback might come up off the ground here. you might find a little wigglewaggle in the hip points. this is about letting it go, so just let it gohere for a couple breaths and we're done. all righty, so that was wind-relieving pose.this pose is funny and kind of ridiculous, but really good when you thinkabout it. just kind of letting out that which no longer serves you whetherthat's gas in your belly or just energy or emotions that you're carryingthat, yeah, are no longer serving you. let it go.
i'm going to talk a little bit more abouthow yoga can help release these sort of things. don't you want my fart jokes,like, that's all i want to do right now, but i'm not going. i'm going todo that on the blog with pictures and sounds. maybe, i don't know.hop on over to the blog, yogawithadriene.com. leave questions or commentsbelow. as always, tend to your body, work from the inside out, listento your guts and take good care of them. i love you guys. we'll see you nexttime.
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