ht against bloat and unhappy stomach as soon as possible by just using these 5 yoga poses to improve your digestion.

Each of them is claimed to regulate your bowels and help to keep your digestive system running smoothly. Note that the poses involved in twists are quite handy here, especially as they support your absorption of nutrients and removal of waste.

BRIDGE POSE

Bridge-Pose

Source: iymsrishikesh

Muscles targeted: glutes, core, hamstrings, erector spinae

How-to:

  1. Lie on your back and flex both knees as well as put your feet flat on the mat as wide as your hip width
  2. Slide both arms alongside your whole body with the palms facing the mat
  3. Have fingertips lightly touched the heels
  4. Press your feet into the ground, breathe in and raise the hips up, rolling your spine off the mat
  5. Clench your knees together to maintain your knees as wide as your hip width
  6. Press down into your arms and shoulders to raise your chest
  7. Engage legs, butts to raise your hips much higher
  8. Breathe and hold there for 4 – 8 breaths
  9. To release: Breath out and slowly roll the spine back the ground
  10. Do 15 – 20 reps

 

PLOW POSE

plow-pose-modification-2

Source: fitnessgoals

Muscles targeted: chest, shoulders, spine

How-to:

  1. Lie on your back with arms beside you and palms down
  2. When you breathe in, use your abs muscles to raise your feet off the mat and lift legs vertically at one 90-degree angle
  3. Keep breathing and supporting hips as well as back with hands, raise them off the mat
  4. Enable both legs to sweep in one 180-degree angle overhead until your toes touch the mat
  5. Keep your back perpendicular to the ground
  6. Hold the entire pose and let body relax more and more with steady breath
  7. After one minute of resting, bring legs down on exhalation
  8. Do at least 10 reps

 

RECLINING TWIST

Muscles targeted: hips, shoulders, spine

How-to:

  1. Lie on your back with knees bent and knees bent down to your left as far as they drop
  2. It’s optional to use one pillow under knees if you fee a space between them and the mat
  3. Extend your left and right arms out to sides at your shoulder level
  4. Feel a moderate stretch along the right side of your body
  5. Hold the stretch for 2 minutes and start breathing deeply
  6. Repeat on the other side
  7. Perform 3 sets of 15 reps

CHILD’S POSE

Childs-Pose-balasana-Exercise-During-Periods

Source: curejoy

Muscles targeted: lats and chest  

How-to:

  1. Breathe out and lower hips to your heels and then forehead to the floor
  2. Have both knees together or if feeling more comfortable, spread knees a bit apart
  3. Keep both arms overhead with palms on the ground, or have your fists stacked under the forehead
  4. Ensure arms to be alongside your body with palms up
  5. Breathe slowly and deeply, pressing your belly against both thighs on the inhale
  6. Breathe and hold there for 4 – 12 breaths
  7. Put palms under your shoulders and slowly inhale up to your seated pose
  8. Do 10 reps

 

SHOULDER STAND POSE

Muscles targeted: abs, shoulders, and chest 

How-to:

  1. Start lying on back with arms by sides, and then flex knees and put soles of feet on the mat
  2. Contract abs muscles and press upper arms into the mat to raise the feet and lower your back away from the mat
  3. Draw thighs toward your chest and bend elbows and put hands on low back, draw elbows and shoulder blades toward one another
  4. Spread palms across back body and keep raising hips until they stack over your shoulders
  5. Start extending your flexed knees and straighten legs. Keep them together and raise through the balls of big toe
  6. Firm shoulder blades against your back and move sternum toward chin
  7. Hold here from 5 – 15 breaths
  8. Do 12 – 15 reps

 

 

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