‍♀️ Day 8: Gut Phase Exercise ‍♂️

Aarogya Wave

Welcome to Week 2! Day 8 kicks off with a rejuvenating yoga session focused on deepening your gut health journey with poses that cleanse and energize.   ✨ **Highlights:** 1. **Refreshing Warm-Up**: Ease into the practice with gentle stretches and mindful breathing. ️ 2. **Twisting Poses**: Detoxify and stimulate digestion with focused twisting asanas.  3. **Core Engagement**: Strengthen your core muscles to support digestive health.  4. **Lengthening Stretches**: Improve flexibility and relieve tension in the gut area. ‍♂️ 5. **Meditative Cool Down**: End with a calming meditation to promote inner peace and gut balance. ‍♂️   **Pro Tips**: - Stay connected to your breath throughout the session to enhance the detoxifying effects. - Keep your body hydrated and nourish it with gut-friendly foods. - Reflect on your progress and stay motivated as you continue your journey.   **Join us for Day 8 and deepen your commitment to a healthier gut with Aarogya Wave’s Yoga session!**  #YogaForGutHealth #Day8 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday

Transcript

00:00Good morning, everyone. A very warm welcome to today's session.

01:00Your shoulders, your hips, and your feet should be in one line.

01:03Your shoulders, your hips, and your hips should be in one line.

01:09The second stance is called the wide stance.

01:13Your hips should be outside of your hips.

01:18Your Manipura Chakra should be in the center in both the movements.

01:26But when you open your hips wider, your balance is a little weak.

01:33Rather, when you are in the athletic stance, your center of gravity should be comfortable.

01:39So, when you open your legs wider, try to engage your core properly.

01:45We will do a simple warm-up pose.

01:47For the first time, don't twist your body too much.

01:50In the first stance, you should be simple.

01:53Engage your core. Just tap to the side.

01:58In the second stance, we will open our chest and go back.

02:02To begin with, just try to go from your hands to your elbows.

02:08If this is not possible, then be comfortable to your knees or shins.

02:13Tap as far as you are comfortable.

02:16If this is not possible, then tap as far as you are comfortable.

02:25If this is not possible, then tap a little lower.

02:30If this is not possible, then tap as far as you are comfortable.

02:466

02:477

02:488

02:499

02:5010

02:5111

02:5212

02:5313

02:5414

02:5515

02:5616

02:5717

02:5818

02:5919

03:0020

03:0121

03:0222

03:0323

03:0424

03:0525

03:0626

03:0727

03:0828

03:0929

03:1030

03:1131

03:1232

03:1333

03:1434

03:1535

03:1636

03:1737

03:1838

03:1939

03:2040

03:2141

03:2242

03:2343

03:2444

03:2545

03:2646

03:2747

03:2848

03:2949

03:3050

03:3151

03:3252

03:3353

03:3454

03:3555

03:3656

03:3757

03:3858

03:3959

03:4060

03:4161

03:4262

03:4363

03:4464

03:4565

03:4666

03:4767

03:4868

03:4969

03:5070

03:5171

03:5272

03:5373

03:5474

03:5575

03:5676

03:5777

03:5878

03:5979

04:0080

04:0181

04:0282

04:0383

04:0484

04:0585

04:0686

04:0787

04:0888

04:0989

04:1090

04:1191

04:1292

04:1393

04:1494

04:1595

04:1696

04:1797

04:1898

04:1999

04:20100

04:21100

04:22100

04:23100

04:24100

04:25100

04:26100

04:27100

04:28100

04:29100

04:30100

04:31100

04:32100

04:33100

04:34100

04:35100

04:36100

04:37100

04:38100

04:39100

04:40100

04:41100

04:4390

04:4490

04:4590

04:4690

04:4790

04:4890

04:4990

04:5090

04:5190

04:5290

04:5390

04:5490

04:5590

04:5690

04:5790

04:5890

04:5990

05:0090

05:0190

05:0290

05:0390

05:0490

05:0590

05:0690

05:0790

05:0890

05:0990

05:1090

05:1190

05:1290

05:1390

05:1490

05:1590

05:1690

05:1790

05:1890

05:1990

05:2095

05:2695

05:2795

05:2896

05:2997

05:3098

05:3198

05:3299

05:3399

05:3410

05:3510

05:3610

05:3710

05:3810

05:3910

05:4010 times.

05:43Again.

05:46Very good.

05:48We will engage our core muscles.

05:52Whatever you can do, tap your toes till your feet.

05:56If this is comfortable for you, tap your toes till your elbows.

06:00Okay?

06:01We will do this 10 times on both sides.

06:03Knee-knee, toes-toes.

06:06Try to keep the pressure on your spine.

06:10Engage and squeeze all the muscles around your navel.

06:15So, 1 and 1.

06:172 and 2.

06:203, 3.

06:234, 4.

06:255, 5.

06:286, 6.

06:307, 7.

06:348, 8.

06:369, 9.

06:3810, 10.

06:41This side.

06:43So, you can see that this is not just working on your core muscles.

06:48It is also working on your balance as a whole.

06:52Keep your elbows close to your body.

06:56Meaning, toes should be inside, not outside.

07:00So, 1 and 1.

07:032, 2.

07:063, 3.

07:084, 4.

07:115, 5.

07:146, 6.

07:16Try to keep your balance.

07:19If you fall too much, it will cause engagement in your athletic stance.

07:23Right?

07:246, 6.

07:277, 7.

07:308, 8.

07:339, 9.

07:3510, 10.

07:38Very good.

07:40The way we did raises in the front, we will do the same way in the side.

07:47It feels so good to sweat a little bit while the weather is changing.

07:52Very nice.

07:54Keep your elbows close to your knees.

07:58Again, we will stand in the athletic stance.

08:02Keep your chest lifted.

08:04Shoulders should be rolled back.

08:06Do not bend forward.

08:08Keep your shoulders open.

08:10Do not keep your hands behind.

08:12There is no roll with your neck.

08:14Keep them here.

08:16In the temples.

08:18Yes, this is the one.

08:20Keep it on the side of your forehead.

08:22Keep it on the side of your forehead.

08:24Keep it here.

08:26Okay?

08:28Now, while squeezing, keep it on the side.

08:30So, 1, 2, 3, 4, 5, 6, 7, 8.

08:40Keep both hands and knees moving.

08:44It should not be that you are just lifting your knees.

08:48You should be crushing your hands and knees.

08:52This should go up.

08:54This should go up.

08:56Pull your obliques.

08:58Your navel should go inside.

09:00This should go up.

09:02This should go up.

09:04This should go up.

09:06This should go up.

09:08This should go up.

09:10When you squeeze here,

09:12this should go up.

09:14Okay?

09:16This is not just a movement.

09:18You should move your hands up.

09:20Down.

09:22Now, stretch.

09:243, 4, 5, 6, 7, 8, 9, 10.

09:321, 2, 3, 4.

09:36Stretch.

09:38If you are not able to understand any move,

09:40take a chair.

09:42Support your hands.

09:44Now, understand this.

09:46Athletic fans,

09:48put your hands on both sides of your temples.

09:52This should go like this.

09:54This should go like this.

09:56This should go like this.

09:58This should go like this.

10:00Clear?

10:02Now, the other side.

10:04Do 20 reps.

10:06And,

10:08keep in mind,

10:10as a trainer,

10:12I told you to do 20 reps.

10:14Do you know,

10:16you should always follow

10:18the advice of

10:20the people who are

10:22in your life.

10:24And, you should

10:26never cheat in that matter.

10:28Your doctors,

10:30you should inform them of your condition

10:32so that they can treat you properly.

10:34I have added an addition to this.

10:36Your fitness instructor.

10:42Your fitness instructor is telling you

10:4420 reps is enough for you.

10:47Finish it quickly.

10:50Don't shift your focus to 15 reps.

10:53Complete your 20 reps.

10:56Let's start the exercise.

10:59Athletic stance.

11:02Pull your navel towards your body.

11:05Hold it here.

11:08Hands up.

11:11Engage your navel.

11:14Engage both the sides.

11:413-2-Change

11:44Let's start the exercise.

11:47First, we will do Taad Asana.

11:50You can do this exercise as many times as you want.

11:53It will regulate all your energy.

11:56Try to keep your balance.

11:59If you are taking off your socks or shoes,

12:02you can take them off.

12:05Before doing Taad Asana,

12:08I will make you do calf raises.

12:11Do you know that your calf muscles

12:14have the power to

12:17push the lymphatic fluid in your body

12:20and initiate circulation.

12:23Stand on your toes.

12:26Pull your toes.

12:29Go down a little and then up.

12:32Go down a little and then up.

12:35Don't put your heels on the floor.

12:38Do it when you feel that

12:41your calf muscles are tight.

12:44Otherwise,

12:47do 20 reps straight and then

12:5020 reps with one leg on the other.

12:53It is very simple.

12:56You can do it as many times as you want.

12:59You can stand or sit on your chair.

13:02First, do it like this.

13:05Second, cross your legs

13:08behind your knees.

13:11Then go up and then down.

13:14You can do it in the office as well.

13:17You can do it in the office as well.

13:20Let's raise your heels.

13:23These are your calf muscles.

13:26You can do it like this.

13:30You can do it for up to 100 reps in a day.

13:33I have taught you from today.

13:36I am not a fitness instructor.

13:39I have taught you right now.

13:42Do 100 calf raises in a day

13:45no matter how you want to do it.

13:48If you feel that you didn't do it properly,

13:51quickly do it at night.

13:54After doing it properly,

13:574, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 24, 40, 1, 2, 3, 4, 5, 8,

14:231, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8,

14:53Sometimes we take so much support that we put pressure on the muscle that we want to work on, right?

15:00So that should not happen. Try to put pressure on the muscle that you want to work on.

15:06Cross your legs. Do 40 reps on both sides.

15:11Wow! So this AD will not relax like this.

15:15AD will not touch the ground until you do 40 reps.

15:21Cross. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

15:46Good, good.

15:47You can cross your legs if you want. Very nice. But I love the dedication.

15:51To the other side. Squeeze.

15:53Now bend your knees.

15:58Up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

16:22Get relaxed. Feel like you are exactly this.

16:26Now let's do the Tadasana.

16:28Now let's do the Tadasana.

16:32Many times people leave their elbows in the Tadasana.

16:36Now keep your elbows under your hips with me.

16:40After standing for a while in the Tadasana, we will move forward and backward on both sides.

16:46On the AD and on the elbows.

16:49Take a deep breath.

16:52Pull your navel inwards when you let go of your breath.

16:56But even after letting go of your breath, you have to continue breathing.

17:01Don't hold your position by holding your breath.

17:05Take a deep breath.

17:08Let go of your breath.

17:10Pull yourself up.

17:12Pull yourself up.

17:14Pull yourself up.

17:16Pull yourself up.

17:18Pull your navel inwards.

17:25Hold it for at least one minute.

17:30Pull yourself up.

17:32Pull yourself up.

17:34One.

17:36I have timed it.

17:38Now let go of your navel.

17:40One.

17:42Let go of your breath.

17:44Move forward.

17:46Let go of your breath.

17:50Let go of your breath.

17:52Hold your position.

17:58Let go of your breath.

18:02Hold your position.

18:04One.

18:06Two.

18:08Three.

18:10Four.

18:12Five.

18:14Six.

18:16Seven.

18:18Eight.

18:20Nine.

18:22Ten.

18:24Eleven.

18:26Twelve.

18:28Thirteen.

18:30Fourteen.

18:32Five.

18:34Six.

18:36Seven.

18:38Eight.

18:40Nine.

18:42Ten.

18:44One.

18:46Two.

18:48Three.

18:50Four.

18:52Five.

18:54Six.

18:56Seven.

18:58Eight.

19:00Hold your position.

19:02Pull yourself up.

19:04One.

19:06Two.

19:08Three.

19:10Four.

19:12Five.

19:14Six.

19:16Seven.

19:18Eight.

19:20Nine.

19:22Ten.

19:24Eleven.

19:26Twelve.

19:28Very good.

19:30We will do forward fold.

19:32Because again,

19:34forward fold is very important in gut reset.

19:36But I also know that

19:38there are many people

19:40who message me and tell me

19:42that how much improvement

19:44there is in back pain.

19:46So, they will do it very cautiously.

19:48All those people who have back pain.

19:50In fact,

19:52first, hold your hands lightly.

19:54Pull it back. Stretch it.

19:56Yes.

19:58Very good.

20:00When you will do forward fold,

20:02remember the way we did

20:04Paschimottan or Janushir.

20:06First, lock your chest with thighs.

20:08Then, stretch your spine.

20:10Keep the feeling of

20:12surrender all the time.

20:14Something like

20:16you are ready to give up everything

20:18right here, right now.

20:20Take a deep breath.

20:22Take a deep breath.

20:24Don't fold your hands like this.

20:26First,

20:28fold your chest with thighs.

20:30Take a deep breath.

20:32Engage.

20:34Engage.

20:36Hinge your spine

20:38with your back bone.

20:40Hinge. Hinge. Hinge.

20:42Hinge. Hinge. Hinge.

20:44When you get an alignment with your navel,

20:46then,

20:48fold. Fold. Fold.

20:50This way, you can protect your back.

20:52It means,

20:54you are engaging your spine

20:56with your core muscles.

20:58Look at me. Go down.

21:00Yes. Yes. Yes.

21:02Yes. It means,

21:04you won't fall on your back bone.

21:06Yes.

21:08Slowly. Slowly. Slowly.

21:10Slowly. Slowly.

21:12More. More. More. More.

21:14Bend your knees slightly.

21:16Yes. First,

21:18fold your chest.

21:20Fold your chest.

21:22Slowly,

21:24open your eyes.

21:26Slowly.

21:30Bend your knees.

21:32Yeah.

21:36Open your eyes.

21:40Bend your knees.

21:42Bend.

21:44If you bend your knees,

21:46Pressure.

21:47Pressure.

21:48Pressure.

21:49Pressure.

21:50Pressure.

21:51Pressure.

21:52Pressure.

21:53Pressure.

21:54Pressure.

21:55Pressure.

21:56Pressure.

21:57Pressure.

21:58Pressure.

21:59Pressure.

22:00Pressure.

22:01Pressure.

22:02Pressure.

22:03Pressure.

22:04Pressure.

22:05Pressure.

22:06Pressure.

22:07Pressure.

22:08Pressure.

22:09Pressure.

22:10Pressure.

22:11Pressure.

22:12Pressure.

22:13Pressure.

22:14Pressure.

22:15Pressure.

22:16Pressure.

22:17Pressure.

22:18Pressure.

22:19Pressure.

22:20Pressure.

22:21Pressure.

22:22Pressure.

22:23Pressure.

22:24Pressure.

22:25Pressure.

22:26Pressure.

22:27Pressure.

22:28Pressure.

22:29Pressure.

22:30Pressure.

22:31Pressure.

22:32Pressure.

22:33Pressure.

22:34Pressure.

22:35Pressure.

22:36Pressure.

22:37Pressure.

22:38Pressure.

22:39Pressure.

22:40Pressure.

22:41Pressure.

22:42Pressure.

22:43Pressure.

22:44Pressure.

22:45Pressure.

22:46Pressure.

22:47Pressure.

22:48Pressure.

22:49Pressure.

22:50Pressure.

22:51Pressure.

22:52Pressure.

22:53Pressure.

22:54Pressure.

22:55Pressure.

22:56Pressure.

22:57Pressure.

22:58Pressure.

22:59Pressure.

23:00Pressure.

23:01Pressure.

23:02Pressure.

23:03Pressure.

23:04Pressure.

23:05Pressure.

23:06Pressure.

23:07Pressure.

23:08Pressure.

23:09Pressure.

23:10Pressure.

23:11Pressure.

23:12Pressure.

23:13Pressure.

23:14Pressure.

23:15Pressure.

23:16Pressure.

23:17Pressure.

23:18Pressure.

23:19Pressure.

23:20Pressure.

23:21Pressure.

23:22Pressure.

23:23Pressure.

23:24Pressure.

23:25Pressure.

23:26Pressure.

23:27Pressure.

23:28Pressure.

23:29Pressure.

23:30Pressure.

23:31Pressure.

23:32Pressure.

23:33Pressure.

23:34Pressure.

23:35Pressure.

23:36Pressure.

23:37Pressure.

23:38Pressure.

23:39Pressure.

23:40Pressure.

23:41Pressure.

23:42Pressure.

23:43Pressure.

23:44No, Nooura.

23:45Hey.

23:46Yeah.

23:47Yeah.

23:48No, no.

23:49Yeah.

23:50No, no.

23:51Yeah.

23:52Yeah.

23:53No.

23:54No.

23:55No.

23:56Yes.

23:57Yes.

23:58Yes.

23:59Here are.

24:00Yes.

24:01Is it a.

24:03Yeah, yeah.

24:05Hold on.

24:07Hold on.

24:09Retreat.

24:10and 10.

24:12Take a deep breath.

24:14Leave your breath.

24:16Pull your belly button.

24:18Pull it properly.

24:20Then,

24:22put your elbows down.

24:24Look up.

24:26Don't bend your knees.

24:28If you feel pressure,

24:30feel it.

24:323, 4,

24:345, 6,

24:367,

24:388,

24:409,

24:4210.

24:44Come back.

24:46Keep your tripod posture.

24:48Keep your balance.

24:50Pull your hands properly.

24:52Bring them out.

24:54Bring them up.

24:56Pull properly.

24:58If you feel pressure,

25:00keep the range as much as you can.

25:04Otherwise,

25:06if you rotate 360 degrees,

25:12then,

25:14up,

25:16down,

25:18up,

25:20down,

25:22up,

25:24up,

25:26up,

25:28up,

25:30up,

25:32up,

25:34up,

25:36up,

25:38up,

25:40up,

25:42up,

25:44up,

25:465,

25:48focus,

25:50quarter,

25:52anticlockwise,

25:54quarter,

25:56and

25:583, 4.

26:00In this exercise,

26:02I'm going to do it again.

26:06I'm going to do it again.

26:06I'm going to do it again. I'm going to do it again.

26:09I'm going to do it again.

26:09I'm going to do it again. I'm going to do it again.

26:12I'm going to do it again.

26:12I'm going to do it again. I'm going to do it again.

26:15I'm going to do it again.

26:16I'm going to do it again.

26:32I'm going to do it again.

27:01I'm going to do it again.

27:02I'm going to do it again.

27:03I'm going to do it again.

27:04I'm going to do it again.

27:05I'm going to do it again.

27:06I'm going to do it again.

27:07I'm going to do it again.

27:08I'm going to do it again.

27:09I'm going to do it again.

27:10I'm going to do it again.

27:11I'm going to do it again.

27:12I'm going to do it again.

27:13I'm going to do it again.

27:14I'm going to do it again.

27:15I'm going to do it again.

27:16I'm going to do it again.

27:17I'm going to do it again.

27:18I'm going to do it again.

27:19I'm going to do it again.

27:20I'm going to do it again.

27:21I'm going to do it again.

27:22I'm going to do it again.

27:23I'm going to do it again.

27:24I'm going to do it again.

27:25I'm going to do it again.

27:26I'm going to do it again.

27:27I'm going to do it again.

27:28I'm going to do it again.

27:29I'm going to do it again.

27:30I'm going to do it again.

27:31I'm going to do it again.

27:32I'm going to do it again.

27:33I'm going to do it again.

27:34I'm going to do it again.

27:35I'm going to do it again.

27:36I'm going to do it again.

27:37I'm going to do it again.

27:38I'm going to do it again.

27:39I'm going to do it again.

27:40I'm going to do it again.

27:41I'm going to do it again.

27:42I'm going to do it again.

27:43I'm going to do it again.

27:44I'm going to do it again.

27:45I'm going to do it again.

27:46I'm going to do it again.

27:47I'm going to do it again.

27:48I'm going to do it again.

27:49I'm going to do it again.

27:50I'm going to do it again.

27:51I'm going to do it again.

27:52I'm going to do it again.

27:53I'm going to do it again.

27:54I'm going to do it again.

27:55I'm going to do it again.

27:56I'm going to do it again.

27:57I'm going to do it again.

27:58I'm going to do it again.

27:59I'm going to do it again.

28:00I'm going to do it again.

28:01I'm going to do it again.

28:02I'm going to do it again.

28:03I'm going to do it again.

28:04I'm going to do it again.

28:05I'm going to do it again.

28:06I'm going to do it again.

28:07I'm going to do it again.

28:08I'm going to do it again.

28:09I'm going to do it again.

28:10I'm going to do it again.

28:11I'm going to do it again.

28:12I'm going to do it again.

28:13I'm going to do it again.

28:14I'm going to do it again.

28:15I'm going to do it again.

28:16I'm going to do it again.

28:17I'm going to do it again.

28:18I'm going to do it again.

28:19I'm going to do it again.

28:20I'm going to do it again.

28:21I'm going to do it again.

28:22I'm going to do it again.

28:23I'm going to do it again.

28:24I'm going to do it again.

28:25I'm going to do it again.

28:26I'm going to do it again.

28:27I'm going to do it again.

28:28I'm going to do it again.

28:29I'm going to do it again.

28:30I'm going to do it again.

28:31I'm going to do it again.

28:32I'm going to do it again.

28:33I'm going to do it again.

28:34I'm going to do it again.

28:35I'm going to do it again.

28:36I'm going to do it again.

28:37I'm going to do it again.

28:38I'm going to do it again.

28:39I'm going to do it again.

28:40I'm going to do it again.

28:41I'm going to do it again.

28:42I'm going to do it again.

28:43I'm going to do it again.

28:44I'm going to do it again.

28:45I'm going to do it again.

28:46I'm going to do it again.

28:47I'm going to do it again.

28:48I'm going to do it again.

28:49I'm going to do it again.

28:50I'm going to do it again.

28:51I'm going to do it again.

28:52I'm going to do it again.

28:53I'm going to do it again.

28:54I'm going to do it again.

28:55I'm going to do it again.

28:56I'm going to do it again.

28:57I'm going to do it again.

28:58I'm going to do it again.

28:59I'm going to do it again.

29:00I'm going to do it again.

29:01I'm going to do it again.

29:02I'm going to do it again.

29:03I'm going to do it again.

29:04I'm going to do it again.

29:06Thank you so much, everyone.

29:09I hope.

29:10I hope.

29:11I hope.

29:12I hope.

29:13I hope.

29:14I hope.

29:15I hope.

29:16I hope.

29:17I hope.

29:18I hope.

29:19I hope.

29:20I hope.

29:21I hope.

29:22I hope.

29:23I hope.

29:24I hope.

29:25I hope.

29:26I hope.

29:27I hope.

29:28I hope.

29:29I hope.

29:30I hope.

29:31I hope.

29:32I hope.

Category

Transcript

Recommended