Clearing it Out: Yoga for Elimination

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Greetings beloveds,

To go with this months theme of clearing it out, I want to share with you all some yoga poses that support digestion followed by a quick flow. Enjoy!

Stimulates Digestion

Warrior II – Counterpose: Downward Facing dog

Warrior I – Counterpose: Downward facing dog

Revolved Extended Side-Angle – Counterpose: standing forward bend

Revolved triangle – Counterpose: Standing forward bend

Chair – Counterpose: standing forward bend

Cobra – Counterpose: Childs pose/lying on belly

Camel – Counterpose: standing forward bend/childs pose

Bridge (pg106) Counterpose: Knee to chest

Bow – Counterpose: lying on belly/childs pose/ downward-facing dog

Locust – Counterpose: Lying on belly/childs pose

 

  Simple Seated Twist – Counterpose: staff

 

  Standing forward bend

  Open-Angle – Counterpose: knees-to-chest

  Splits –  Counterpose: downward facing dog

 

Start seated with your legs crossed comfortably. Inhale feeling your back lengthen and straighten as you do. Place your right hand behind you and exhale into a twist bringing your left hand onto your right knee for seated spinal twist. Hold here for 3 breaths.

Now extend your legs in front of you into staff making sure your spine is straight by imagining each vertebrae stacking one on top of the other. Inhale arms overhead and exhale bending at the waist into forward bend. Hold for as long as you need.

Inhale slowly raising your arms overhead and exhale lowering your arms. Repeat 2 times.

Next, spread your legs as far apart as is comfortable for you into a v shape. Inhale arms up exhale bending at the waist placing your hands on the floor in front of you where ever you feel comfortable for open angle. Hold for 2 breaths then on your next inhale raise up slightly and on the exhale bend forward from the waist lowering deeper into the pose. Hold here for 2 breaths. Repeat as many times as you like until you have reached the deepest pose for you.

Now inhale slowly raising up out of the pose and find yourself in legs together, abdominal muscles activated, arms comfortable at your side. Inhale raising your arms overhead letting your shoulders slide gently down holding your arms parallel to each other elbows and palms facing inwards into Mountain pose. Take 2 breaths and then exhale lowering your arms as you do so. Repeat 2 times. On the third, exhale bend forward at the waist for standing forward bend. Repeat this again 2 times. Return to standing position arms lowered at your sides once again.

Plant your right food firmly on the ground at the front of your mat if you are using one, feeling each toe connect with the ground. Step your left foot back behind you with your foot turned out. Align yourself until your hips are squared. Inhale slightly up and exhale bending forward at the waist placing your hands upon the ground or blocks if needed. Exhale, rotating your core and bringing your left arm up so your fingertips are facing the ceiling or sky. Let your head follow the stretch of your arm looking upward into Revolved Triangle. Hold for 2 breaths or longer if desired. When ready, exhale lowering your left arm down along with rotating your core back towards the ground. Inhale, slowly raising up from the waist bring your arms arms to rest on your hips.

Inhale rising up slightly. Exhale bending your right knee at a 90 degree angle into lunge, your left foot turned outwards. Place your hands firmly either on your knee to steady yourself. When you’re ready inhale your arms up in the same fashion used in Mountain pose for Warrior. Breath here, using your feet to feel the connection to the ground. Your weight should be centered in your hips, your core strong supporting your upper body. Hold here for 4 breaths. Inhale raising up just slightly and exhale releasing your arms back to your knee.

On your next exhale place your right arm on the outside of your upper right thigh rotating your core but leaving your left arm still on your knee. Inhale, and on your next exhale hook your left arm pit as deeply as you can into your knee letting your right arm lift up extending overhead. This should create a relatively straight line down from the fingertips of your right hand down to your left foot. Breathe here in Revolved Extended Side-Angle. If you are feeling too challenged here, lower that right arm and raise your left forearm to bring your hands into prayer pose. Your core still rotated to the right. Hold and breathe here. When you are ready, exhale lowering that left arm to the ground placing your right hand on your right hip. Inhale, raise up slightly moving your left arm to your right knee and bring your right hand to meet it there.

Both hands resting upon your knee on your next inhale step your left leg forward both feet together knees slightly bent. Steady your yourself and inhale slowly rising up into standing. Repeat again on your left side.

Once done, standing tall inhale your arms up overhead into Mountain and then exhale releasing your arms to your side. Repeat as many times as desired. On your last exhale bring your hands together in Prayer pose at your heart chakra.

Namaste.

With love,

-Rose

 

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