Downward Facing Dog Pose (Adho Mukha Svanasana)
Downward Facing Dog Pose, or Adho Mukha Svanasana in Sanskrit, is a popular yoga pose that is often included in many yoga routines. It is a standing pose that primarily targets the hamstrings, shoulders, and back muscles, but it also has many other benefits for the body and mind.
To practice Downward Facing Dog Pose, follow these steps:
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Spread your fingers wide and press your hands firmly into the mat.
Tuck your toes under and lift your knees off the mat, straightening your legs and pressing your heels toward the floor.
Lengthen your spine and engage your core muscles to create a straight line from your wrists to your hips.
Press your shoulder blades down and away from your ears, and relax your neck.
Hold the pose for several breaths, and then release by bending your knees and coming back down to your hands and knees.
Some of the benefits of practicing Downward Facing Dog Pose include:
- Stretching and strengthening the entire body, including the arms, shoulders, legs, and back muscles
- Improving posture and alignment
- Increasing blood flow and circulation throughout the body
- Relieving stress and tension in the body and mind
- Stimulating the digestive system and improving digestion
As with any yoga pose, it’s important to listen to your body and not push beyond your limits. If you experience any pain or discomfort, come out of the pose and rest.
Child's Pose (Balasana)
Child’s Pose, also known as Balasana in Sanskrit, is a gentle yoga pose that is often used for relaxation and to stretch the hips, thighs, and lower back. To practice this pose:
- Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
- Lower your hips back towards your heels, keeping your arms extended in front of you.
- Rest your forehead on the mat or a block, and allow your shoulders to relax down towards the floor.
- Breathe deeply into your belly, feeling the stretch in your lower back and hips.
- Hold the pose for several breaths, or as long as feels comfortable.
- To release, slowly come back up to all fours and rest in a neutral position.
Child’s Pose is a great pose for digestion as it gently compresses the abdominal organs and massages the digestive system. It can also help to relieve tension in the lower back and hips, making it a good pose to do after a meal. However, it may not be suitable for everyone, particularly if you have knee or ankle injuries. It’s important to listen to your body and modify the pose as needed.
Seated Twist (Ardha Matsyendrasana)
Seated Twist, also known as Ardha Matsyendrasana in Sanskrit, is a yoga pose that helps to stimulate digestion by compressing the digestive organs. To practice this pose:
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot on the outside of your left knee, keeping your left leg extended.
- Inhale and lengthen your spine, and on an exhale, twist to the right, placing your left hand on your right knee and your right hand on the floor behind your back.
- Use your inhales to lengthen your spine, and your exhales to deepen the twist, twisting from your belly button rather than just your neck.
- Hold the pose for several breaths, then release on an exhale and repeat on the other side.
Seated Twist not only helps to stimulate digestion, but it also helps to improve the flexibility of the spine and increase circulation to the abdominal area. However, it may not be suitable for everyone, particularly if you have a back injury or certain medical conditions. It’s important to listen to your body and modify the pose as needed.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose, also known as Marjaryasana-Bitilasana in Sanskrit, is a gentle flow between two poses that helps to improve digestion by massaging the abdominal organs and stimulating the digestive system. To practice this pose:
- Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
- On an inhale, lift your tailbone and head towards the ceiling, allowing your belly to sink towards the floor, coming into Cow Pose.
- On an exhale, round your spine towards the ceiling, tucking your chin towards your chest, and pulling your belly button towards your spine, coming into Cat Pose.
- Flow back and forth between Cow Pose and Cat Pose with your breath, inhaling for Cow Pose and exhaling for Cat Pose.
- Repeat for several rounds, allowing your breath to guide the movement.
Cat-Cow Pose not only helps to improve digestion, but it also helps to relieve tension in the back and neck, increase flexibility in the spine, and improve circulation. It’s a great pose to do at any time of day, particularly if you’ve been sitting for a long period or after a meal.
Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose, also known as Utthita Trikonasana in Sanskrit, is a yoga pose that helps to improve digestion by stretching and lengthening the abdominal muscles. To practice this pose:
- Begin standing at the top of your mat with your feet hip-width apart.
- Step your left foot back about 3-4 feet and turn your left foot out to a 45-degree angle.
- Inhale and reach your arms out to the sides, parallel to the floor.
- Exhale and reach your left hand towards your left ankle or shin, keeping your right hand lifted towards the ceiling.
- Open your chest towards the ceiling and gaze up towards your right hand.
- Press into both feet, lengthening through your spine and stretching through your side body.
- Hold the pose for several breaths, then inhale to come up to standing and repeat on the other side.
Extended Triangle Pose not only helps to improve digestion, but it also helps to improve the flexibility of the spine, increase circulation to the abdominal area, and strengthen the legs. It’s important to avoid compressing the lower back in this pose by engaging the core and maintaining a long spine.
Corpse Pose (Savasana)
Corpse Pose, also known as Savasana in Sanskrit, is a yoga pose that is often practiced at the end of a yoga class as a relaxation pose. While it may not directly improve digestion, it can indirectly benefit digestion by reducing stress and promoting relaxation, which can help to improve digestion. To practice this pose:
- Lie down on your back with your arms at your sides and your legs extended.
- Close your eyes and bring your attention to your breath.
- Allow your body to fully relax, releasing any tension or tightness.
- Scan your body from head to toe, relaxing each body part as you go.
- Stay in the pose for several minutes, allowing yourself to fully let go and surrender.
Corpse Pose is a powerful pose for relaxation and stress relief, and it can also help to improve sleep and reduce anxiety. It’s a great pose to do any time of day, particularly when you need to release tension and restore your energy.
