♀️ Day 4: Gut Phase Exercise ♂️
Welcome to Day 4 of your gut health journey! Today’s yoga session is all about gentle yet effective movements that encourage digestion and detoxification.
✨ **Highlights:**
1. **Calming Warm-Up**: Start with gentle stretches and mindful breathing to set the tone. ️
2. **Seated Twists**: Deepen your detox with seated twists that massage the abdominal area.
3. **Strength-Building Poses**: Build core strength and stability to support your digestive organs.
4. **Inversions**: Improve circulation and digestion with gentle inversion poses. ♂️
5. **Meditative Cool Down**: Conclude with a calming meditation to relax both body and mind. ♂️
**Pro Tips**:
- Take it slow and focus on your breath to maximize benefits.
- Listen to your body—modify poses as needed to stay comfortable.
- Complement your practice with a diet rich in fiber and hydration.
**Join us for Day 4 and feel the positive changes in your gut health!**
#YogaForGutHealth #Day4 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
✨ **Highlights:**
1. **Calming Warm-Up**: Start with gentle stretches and mindful breathing to set the tone. ️
2. **Seated Twists**: Deepen your detox with seated twists that massage the abdominal area.
3. **Strength-Building Poses**: Build core strength and stability to support your digestive organs.
4. **Inversions**: Improve circulation and digestion with gentle inversion poses. ♂️
5. **Meditative Cool Down**: Conclude with a calming meditation to relax both body and mind. ♂️
**Pro Tips**:
- Take it slow and focus on your breath to maximize benefits.
- Listen to your body—modify poses as needed to stay comfortable.
- Complement your practice with a diet rich in fiber and hydration.
**Join us for Day 4 and feel the positive changes in your gut health!**
#YogaForGutHealth #Day4 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
Category
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LearningTranscript
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00:33I'm going to do a little bit of
00:33I'm going to do a little bit of variations.
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02:50Now, I'll twist it more.
02:52like that.
02:54I'll stretch my arms sideways like this.
02:57Inhale and twist
02:58your arms on your head too.
03:00Exhale and pull them downwards.
03:03You will see that as per the first, second and third day, you stretch more easily.
03:10So, the way you work out, your body starts to get acute in that way and supports you.
03:17Inhale in the center, exhale and stretch to the side.
03:22Lengthen your hands completely.
03:26Engage the core well and the glutes will also stretch well.
03:32Again, inhale in the center, exhale and stretch to the side.
03:37Take a deep breath and exhale.
03:43This time, you can only take one leg to your groin.
03:48That is, take the heel as far as you can.
03:52This will initiate the root chakra and also the core and obliques.
03:57You must have seen that great satsanghs and discourses,
04:01where they sit, they always sit with their heels on the root chakra and then talk.
04:07What happens with this?
04:09This improves your concentration and initiates the root chakra.
04:13So, your feelings become the cycle.
04:16You can take positive auras inside and negative auras on the ground.
04:25Your root chakra is regulated and you can release it.
04:31So, take a deep breath and take positivity inside.
04:35Think that you are taking in a lot of good things and good air.
04:42And when you exhale, all the energies that you don't want,
04:48all the energies that you want to release, all the thoughts that you want to get rid of, exhale them.
04:55If you are not able to hold the heel, then you can hold it from anywhere.
04:59Hold the shin, hold the knee.
05:02But if you are able to hold it, then try to stretch as far as you can.
05:10And if this is not comfortable, then hold your thumb with your upper hand.
05:17Like this.
05:20And then slowly come back.
05:22And if you feel that you are not able to hold it with your thumb because it is difficult,
05:27then hold it as far as you can and stretch it.
05:31To the center, to the heel.
05:33Keep your core engaged and exhale.
05:35So, the more you go down, the longer your exhale.
05:40Take a deep breath and exhale.
05:42While exhaling, go down.
05:46While inhaling, lengthen the spine.
05:49While exhaling, come back.
05:52While inhaling, lengthen the spine.
05:55While exhaling, come back.
05:57And do the same on the other side.
06:03Do the heel properly.
06:06If you have pain in your knee and you feel that you are getting inflammation in your knee,
06:15it is perfectly fine.
06:16You can open your legs a little.
06:19The idea is that we will bend a little at the front and stretch a little at the side.
06:25So, keep your core engaged.
06:27You can bring your heel as far as you can.
06:30The idea is that when you take a deep breath, you will lengthen your spine.
06:35While exhaling, stretch to the side.
06:38See how far you can go.
06:40With full length.
06:42You don't have to come forward or backward.
06:44Just stretch to the side.
06:46Hold for a while.
06:49Then take a deep breath.
06:51Then go down a little.
06:53Bring it to the center.
06:55Hold for a while.
06:58Take a deep breath.
07:00Then exhale.
07:02And go down to the heel.
07:04Stretch to the side.
07:07Then come back to the center.
07:11We will stretch both the sides.
07:14Butterfly and butterfly pose.
07:17Keep your spine straight.
07:20Keep your core engaged.
07:22Hinge with your hips.
07:25If you go forward in any movement,
07:28do it with the help of your shoulders.
07:30Hinge with your hips.
07:32Take a deep breath.
07:35Take a deep breath in.
07:37Take a deep breath out.
07:40Butterfly pose is very easy.
07:42But it is very effective.
07:44As I told you, it initiates your lymph nodes.
07:47It initiates the flow of lymphatic fluids in your body.
07:52So, during the day,
07:54whenever you are free,
07:56and you have 5 minutes,
07:58sit on the floor.
08:00Do some very basic poses.
08:02Like butterfly pose.
08:04Sit like this and do butterfly pose for a while.
08:07Like we do Ardha Batshen pose today.
08:10Let's go ahead with the pose.
08:12So, do the Ardha Batshen pose.
08:14It is a simple pose.
08:16It keeps your spine straight.
08:18It regulates your blood flow,
08:20spine, lymphatic flow.
08:22And for this,
08:24you need to take some extra time.
08:26Straighten your spine 3-4 times a day.
08:29Straighten your spine.
08:31Sit straight.
08:33And see how it affects your thought process.
08:36You become a very positive person.
08:40Because this way,
08:42you align your chakras too.
08:45So, from your root chakra to all your chakras,
08:48up to your sacral chakra,
08:50completely,
08:53everything is aligned.
08:56And...
08:59Relax.
09:02Keep a distance of 1 feet between your groin and your heels.
09:09Take a deep breath.
09:11Exhale.
09:13Hinge from your hips.
09:16For those who have a problem with forward bending,
09:19do this pose slowly.
09:21Don't push it too far.
09:23As far as you can.
09:25Initiate your hinge from your hips.
09:28It's perfectly fine.
09:31If you can,
09:33go a little further.
09:35Place your hands on top of each other.
09:38See where you can go.
09:40But, don't do it like this.
09:42Don't do it with a roll.
09:44Do it with a hinge.
09:46Hinge from your lower lumbar spine.
09:48Stretch.
09:50And then,
09:52come back.
09:55Sit straight.
09:57Slightly stretch your legs.
10:00Inhale with a deep breath.
10:02Pull your elbows in.
10:04Exhale with a deep breath.
10:06Do it with your hands too.
10:08Inhale with a deep breath.
10:10Pull your elbows in.
10:12Exhale with a deep breath.
10:14Inhale with a deep breath.
10:16Pull your elbows in.
10:22Sit straight.
10:25And then, come back.
10:27Inhale with a deep breath.
10:29Exhale with a deep breath.
10:31We are not doing a forward fold today.
10:33We will do it slowly.
10:35That's why I taught you to do it with a hinge.
10:39Inhale with a deep breath.
10:41Bend one of your knees.
10:44Bring it under your chest.
10:46Switch to the side.
10:48Sit on the side.
10:50Twist your lower lumbar spine.
10:54Is it comfortable?
10:56Bring this hand to the side.
10:58Again, squeeze and push.
11:02Push your thighs into your digestive system.
11:07If it is comfortable,
11:09you can hold it.
11:12Not opposite.
11:14Stretch.
11:16Look back.
11:18Stretch your shoulders.
11:24It is so simple.
11:26But it is so amazing.
11:28It will ignite your digestive fire.
11:32Concentrate on your Nadi chakra.
11:35Concentrate on your Manipura chakra.
11:38Make a muscle connection with your mind.
11:42Mind-muscle connection.
11:44Concentrate on the area for which you are doing this asana.
11:51Again.
11:53Do the same on the other side.
11:56Twist your lower lumbar spine.
12:04Twist your lower lumbar spine.
12:08Try to stretch your whole body.
12:12Try to stretch your whole body.
12:16Bring your hands to the back.
12:18Bring your shoulders to the back.
12:20Tighten your core.
12:24Do it as per your comfort.
12:28Don't bend your knees.
12:30Bend the opposite knee.
12:32As far as you can.
12:34Fold your arms.
12:42Take a deep breath.
12:44While you do this, you will feel a burning sensation.
12:50You will feel a burning sensation.
12:58Now, you will fold your arms.
13:00For this, you will fold your AD and sit on top of it.
13:06If you sit on top of the AD, this is my heel.
13:14I will keep this heel under my thumb.
13:19Like this.
13:21If you sit straight, your other foot will go over it.
13:27So, this is the pose where you sit a little tight every day.
13:32It means, you are initiating your root chakra.
13:39Sit on top of it.
13:43Squeeze the core and engage it straight.
13:46If you feel that you can fall if you sit like this, then you can also sit with the support.
13:53Very good.
13:55If you sit for 5 minutes a day, you can feel that your spine is getting straight.
14:01In fact, you must have seen that many people sit like this when they give a speech.
14:11And then they sit continuously like this.
14:15See, your spine is straight.
14:18Your blood flow is in your entire digestive system.
14:23And you can sit continuously like this.
14:26So, 4 times a day.
14:28The way we squeezed here, the same way we will dip the heel.
14:33But those who are not able to do it, it is absolutely okay.
14:37Take it as far as you can.
14:41And just hold it like this.
14:43Again, in the same way, squeeze it completely inside.
14:48Hold it on the side.
14:50Open the chest completely.
14:52Do it on the back as well.
14:54Just change the position of your legs.
15:00Meaning, the twist will come from the core.
15:03The chest will open on the side.
15:05The panel will open on the side.
15:07The whole spine will open on the back.
15:10Very good.
15:12If you are comfortable, take one hand down and hold it.
15:18Hold it wherever you can.
15:20Open it again.
15:22Do it on the back as well.
15:24Take a deep breath in.
15:26Out.
15:28In.
15:30Out.
15:32See, how you have stretched your entire endocrine system.
15:37The way you squeeze your clothes.
15:39This is how you have detoxed.
15:41In the same way, we will do it on the other side.
15:44Take the heel as far as you can.
15:46This is absolutely okay.
15:48If you can't push the heel inside.
15:50If the heel is going this far.
15:52Even after that, you can cross it and put your entire thighs inside the system.
15:58Hold it.
16:00Squeeze the chest on the side.
16:02Stretch it.
16:04Push it with your elbow.
16:06And then come back.
16:08Stretch it over the shoulder.
16:17And then slowly come back.
16:19Now, when we are doing the Ardha Matsya.
16:22The Gomukhasan is also its brother.
16:24The way we have squeezed the legs inside.
16:28This time we will not squeeze it.
16:30We will stretch it side to side.
16:32In the same way, one knee is aligned with the other knee.
16:35And keep both the legs straight.
16:38This is also a simple pose.
16:41In the day, you can sit with the Gomukhasan.
16:44We also call it Eagle Legs.
16:46Cross one leg over the other.
16:48And sit straight.
16:50If you are watching TV.
16:52If you have a meeting.
16:54And you want to sit and listen.
16:56Because a lot of people are doing work from home these days.
16:58So, sit on the floor for a while.
17:00Regulate your spine.
17:02Regulate your system.
17:04Sit straight.
17:06In this, we also move the hands.
17:09Like this.
17:10Take one hand up.
17:12And pull it from behind with the other hand.
17:15If you feel like this.
17:17I will show you its relation.
17:19If you feel that you will not be able to hold your hand like this.
17:23So, come.
17:25With the help of a dupatta or chuniya.
17:28So.
17:30Ideally.
17:32You will sit like this.
17:34With the help of the lower hand.
17:36Squeeze.
17:38And sit straight.
17:40If you are not able to do this.
17:43So, what will you do?
17:45Take any band.
17:47Or you can call it a ring.
17:50And engage this mobility.
17:52Means.
17:53Pull it from the bottom to the top.
17:55And then from top to the bottom.
17:58Pull it from the bottom to the top.
18:00And then from top to the bottom.
18:02Hold it like this.
18:06Because.
18:07When we sit leaning forward.
18:11Our shoulder mobility.
18:13This is a compromise.
18:14So, do it on both sides.
18:16Like this.
18:18We will bring the other leg inside.
18:21We did this.
18:23We will bring the other leg inside.
18:25We will squeeze.
18:27We will try to bring both knees on top of each other.
18:31We will sit straight.
18:32Squeeze.
18:36Then slowly.
18:37Bring the other hand up.
18:39Push the lower hand.
18:41If you do not have a dupatta.
18:43Please do not get up with your tears.
18:45Pull your t-shirts up and down.
18:48Pull your t-shirts up and down.
18:50So that you.
18:51If you are not able to hold your hand.
18:53Then you can hold something and pull it up and down.
18:55Means simple.
18:56T-shirt.
18:58If you have a t-shirt.
19:00Then you can hold your t-shirt up and down.
19:02And pull it.
19:03Simple.
19:05Okay.
19:06Very good.
19:07Let's move on to the next exercise.
19:09Put your right big toe on top of your left big toe.
19:13Squeeze the core.
19:15Engage.
19:17Inhale.
19:21Take a deep breath in.
19:24Exhale and squeeze in.
19:30Inhale.
19:37Exhale.
19:44Inhale.
19:47Exhale.
19:52Inhale.
19:59Exhale.
20:07Exhale.
20:11Relax.
20:13Keep your elbows close to each other.
20:17And stretch backwards.
20:19Stretch your hips to your ankles.
20:25Pull it down.
20:29Take a deep breath in.
20:34Exhale.
20:38Inhale.
20:41Exhale.
20:45Exhale slowly.
20:47Take a deep breath in.
20:52And stretch your hands upwards.
20:55Keep your core engaged.
20:57This is an active pose.
20:58Not a relaxing pose.
21:00Keep your hips close to your ankles.
21:04Stretch upwards.
21:10Take a deep breath in.
21:13And exhale.
21:35Slowly come back.
21:40Squeeze your hands and elbows.
21:44Take a deep breath in.
21:55And exhale.
21:57Always.
21:59Downward dog.
22:01Stretch all the way in.
22:03Engage your muscles.
22:05Engage your calf muscles.
22:07Engage your hamstrings.
22:09Engage your hamstrings.
22:11Engage your calf muscles.
22:13Engage your hamstrings.
22:15Keep your shoulders straight.
22:17Don't squeeze your ears.
22:19Take a deep breath in.
22:21And exhale.
22:23Take a deep breath in.
22:25And exhale.
22:28Let your blood flow to your brain.
22:32And come back.
22:34Engage your ankles.
22:36This is a child pose.
22:41Take a deep breath in.
22:45Exhale.
22:48If you can, hold both your elbows.
22:55Hold your elbows.
22:57And relax.
23:17Take a deep breath in.
23:19Exhale.
23:21Take a deep breath in.
23:23Exhale.
23:25Take a deep breath in.
23:27Exhale.
23:29Take a deep breath in.
23:31Exhale.
23:33Take a deep breath in.
23:35Exhale.
23:37Take a deep breath in.
23:39Exhale.
23:41Take a deep breath in.
23:43Exhale.
23:45Take a deep breath in.
23:47Exhale.
23:49Have a great day!
23:55Thank you so much, everyone.
23:57Thank you so much.
23:59I hope everyone enjoyed.
24:01Thank you!
24:03Thank you!
24:07Thank you!
24:09Thank you!
24:11have a happy, happy Monday.