Day 9 is all about building momentum! Today’s yoga session focuses on energizing the body and promoting digestive health through dynamic movements and targeted stretches.
✨ **Highlights:**
1. **Dynamic Warm-Up**: Start with energizing movements to awaken your digestive system.
2. **Core-Centric Poses**: Engage and strengthen your core muscles to support a healthy gut.
3. **Flowing Twists**: Incorporate flowing twists to enhance detoxification and digestion.
4. **Strength & Balance**: Build strength and improve balance with integrated poses. ⚖️
5. **Relaxing Cool Down**: Finish with a relaxing cool down to soothe your mind and body. ♂️
**Pro Tips**:
- Focus on your breath to stay connected to each movement.
- Stay consistent with your practice and nourish your body with a balanced diet.
- Reflect on your journey and the positive changes you’re experiencing.
**Embrace Day 9 with Aarogya Wave’s invigorating yoga session and continue nurturing your gut health!**
#YogaForGutHealth #Day9 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
✨ **Highlights:**
1. **Dynamic Warm-Up**: Start with energizing movements to awaken your digestive system.
2. **Core-Centric Poses**: Engage and strengthen your core muscles to support a healthy gut.
3. **Flowing Twists**: Incorporate flowing twists to enhance detoxification and digestion.
4. **Strength & Balance**: Build strength and improve balance with integrated poses. ⚖️
5. **Relaxing Cool Down**: Finish with a relaxing cool down to soothe your mind and body. ♂️
**Pro Tips**:
- Focus on your breath to stay connected to each movement.
- Stay consistent with your practice and nourish your body with a balanced diet.
- Reflect on your journey and the positive changes you’re experiencing.
**Embrace Day 9 with Aarogya Wave’s invigorating yoga session and continue nurturing your gut health!**
#YogaForGutHealth #Day9 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
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LearningTranscript
00:00Hello, everyone. Good morning and let's get started with our workout.
00:12So, we will do some stretching on the mat first.
00:15All of you come on the mat and sit in a comfortable position.
00:24If you feel that you are not able to sit straight on the mat and you have pain in your back bone or you bend forward,
00:31then you can squeeze any cushion or any soft wedge under your hips and sit.
00:38Tighten your core.
00:40So, all your muscles, right under your chest till your pelvis, engage them, pull your spine well, keep it straight and sit.
00:50Take a deep breath in.
00:53Keep one hand on your belly, near your navel.
00:56When you are inhaling, your navel should be facing outward.
01:01If you are inhaling, your body will inflate.
01:05You will inhale fresh oxygen, but not all the way to your belly.
01:10Take a deep breath in.
01:15While exhaling, take a deep breath in.
01:26While exhaling, squeeze your navel fully.
01:33Again, take a deep breath in.
01:39While exhaling, relax.
01:46Stretch both your legs and pull your hips inwards.
01:56Open your legs and pull your hips inwards.
02:01Stretch both your sides.
02:04If you feel like you are bending forward, your legs are under a lot of pressure, you are not able to open your legs,
02:13or your legs are very uncomfortable,
02:15take support of a cushion.
02:19Make a wedge under your hips.
02:25Raise your platform and stretch straight.
02:30It will be very comfortable for you.
02:33If you don't sit down, your tailbone will flex and your sit bones will become weak.
02:45If you sit with a cushion, you will get a base, a support.
02:50It will be the lowest part of your spine.
02:53When you sit like this, think that your tailbone is facing upwards.
02:59Curve it towards your nose.
03:03Sit straight.
03:05Don't bend backwards, bend forwards.
03:09Very good.
03:11Stretch your inner thighs and calf muscles as far as you can.
03:17Take a deep breath in.
03:19Take a deep breath out.
03:21Take a deep breath in.
03:23Take a deep breath out.
03:25Stretch your inner thighs as far as you can.
03:30If you can't reach your inner thighs, reach as far as you can.
03:34Stretch out.
03:36Come back to the center.
03:38Stretch the other side.
03:40If you are not able to reach your inner thighs, keep your hand in the center.
03:45Stretch from the center to both sides.
03:48This will activate your core, obliques, and legs.
03:54It will create a connection between your mind and muscles.
03:56Start.
03:58One.
04:00And one.
04:02Two.
04:04And two.
04:06Three.
04:08And three.
04:10Take a deep breath in.
04:12Take a deep breath out.
04:14Take a deep breath in.
04:16Take a deep breath out.
04:18Take a deep breath in.
04:20Take a deep breath out.
04:22Take a deep breath in.
04:24Take a deep breath out.
04:26Take a deep breath in.
04:28Take a deep breath out.
04:30Take a deep breath in.
04:32Take a deep breath out.
04:34Take a deep breath in.
04:36Take a deep breath out.
04:38Do this for all your muscles.
04:40The more you do this, the more your body will expand.
04:43Stretch.
04:45Feel the stretch on your inner thighs and calves.
04:51This time, cross your hands.
04:55Like this and like this.
04:57Put more pressure on your obliques.
04:59One.
05:01And one.
05:03Two.
05:05And two.
05:07Keep pulling your obliques towards your inner thighs.
05:09This will engage your muscles.
05:11Don't let go.
05:13Keep pulling.
05:15Three.
05:17And three.
05:19Four.
05:21And four.
05:23Five.
05:25And five.
05:27Round about.
05:29Like you are rolling a rolling pin.
05:31Like you are rolling a rolling pin.
05:34One.
05:36Two.
05:38Three.
05:40Four.
05:42Five.
05:44Six.
05:46Seven.
05:48Eight.
05:50Nine.
05:52Ten.
05:54Eleven.
05:56Twelve.
05:58Thirteen.
06:00Fourteen.
06:02Fifteen.
06:04Sixteen.
06:06Seventeen.
06:08Eighteen.
06:10Nineteen.
06:12Twenty.
06:14Twenty-one.
06:16Twenty-two.
06:18Twenty-three.
06:20Twenty-four.
06:22Twenty-five.
06:24Twenty-six.
06:26Twenty-seven.
06:28Twenty-eight.
06:30Like you are rolling a rolling pin.
06:32Don't let go.
06:34Keep pulling.
06:36Like you are rolling a rolling pin.
06:38Don't let go.
06:40Like you are rolling a rolling pin.
06:42Don't let go.
06:44Like you are rolling a rolling pin.
06:46Don't let go.
06:48Like you are rolling a rolling pin.
06:50Don't let go.
06:52Like you are rolling a rolling pin.
06:54Don't let go.
06:56Like you are rolling a rolling pin.
06:58Connections.
07:00Connections.
07:02Connections.
07:04Connections.
07:06Connections.
07:08Connections.
07:10Connections.
07:12Connections.
07:14Connections.
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08:26Connections.
08:28Connections.
08:30Connections.
08:32Connections.
08:34Connections.
08:36Connections.
08:38Connections.
08:40Connections.
08:42Connections.
08:44Connections.
08:46Connections.
08:48Connections.
08:50Two minutes of deep breath
08:52Two minutes of deep breath
08:54Exhale
08:56Exhale
08:58Two minutes to hold
09:0015 sec more
09:04And overhead
09:05And overhead
09:09Now when you go down, squeeze, that was a simple move to overhold, we call it reverse crunch.
09:19For this, first we do it normally, just push the toes in.
09:24One, and back.
09:27Two, and back.
09:30Are you able to understand this move?
09:32You just have to push your knees inwards.
09:35When you push inwards, your hip bone will lift from the mat with the engagement of your core.
09:44Because you can't lift your hip bone like this until you engage your core.
09:51Clear?
09:53So when we crunch upwards, our core is here.
09:59We come up, engage the muscles like this and come up.
10:03So here we engage the core.
10:06Normal crunch.
10:08If you do the same move with your knees up, what did you do?
10:16You crunched your core, but in a different direction.
10:21There is one crunch where we come up, and one where we push our legs up.
10:28So this is called normal crunch, and this is called reverse crunch.
10:32So we will do both of them together.
10:36We will also do it with a break.
10:38But just watch, we will add both the moves for a full body workout.
10:44In fact, when you do it continuously, you get a rhythm in your body.
10:49And it becomes very easy.
10:51Let's watch it first, and then I will show you with a break.
10:53Like we just did, we will add both normal crunch and reverse crunch.
10:58And if we can do it, we will do it with our hands.
11:02Okay, we will add that later.
11:04So you have engaged your core properly.
11:07Let's do the glute bridge pose.
11:12Pull your back and come up.
11:16Stretch.
11:18Remember, we don't want to flare out.
11:21We want a complete engage.
11:23We want to squeeze it, not push it.
11:27Engage all your muscles. Squeeze it.
11:31We don't want to push it outwards.
11:33Squeeze it inwards.
11:36And then back.
11:38And then up.
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12:45So, up and down.
12:49Is it easy?
12:51So, your spine is engaged.
12:55And you are moving through your core muscles.
12:58We will do the opposite.
13:00Minimum 12.
13:02Those who can stretch a little more after 10 in a plow pose.
13:07If you can do it slowly, move your legs back a little.
13:11Slowly.
13:13Squeeze it.
13:15Move your legs back.
13:17Up and down.
13:19Up. 2
13:21Up. 3
13:23If you can do it, do it while stretching a little.
13:274
13:29Up
13:315
13:33Up
13:356
13:37Up
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14:37Squeeze it.
14:39Take a deep breath.
14:45Feel it.
14:47How your body is flowing with blood.
14:49How you have activated all your muscles.
14:53And primarily your core.
14:55Because we are using our core in both the upper and lower parts of the body.
15:01If you feel that there is a little stretch in the spine or pressure.
15:05Then release it.
15:07We will stretch both the sides.
15:09Take a deep breath.
15:11Stretch it as far as you can.
15:13In the same way, we will stretch the other side.
15:19Then
15:21And the other side.
15:23And
15:25Before the power move...
15:27Don't show your upper body.
15:29Just stretch it.
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15:435
15:45Other side.
15:471
15:492
15:514, 5.
15:55Squeeze both your knees.
15:581, 2, 3, 4, 5.
16:10Relax.
16:12Now we will stretch the figure 4.
16:14Bring your ankle above your knee.
16:17Squeeze and hold.
16:21Pull all the major, minimum, max, and glutes muscles from your hips.
16:34It is very simple but very effective.
16:37In fact, if someone has a problem with their sciatica and performance muscles,
16:42it is very relaxing for them.
16:44But you will apply as much pressure as you can.
16:49Squeeze as much as you can.
16:52To increase the intensity, you can squeeze your calves inwards and outwards.
17:02Hold and pull.
17:04Pressure will be applied to both your calves.
17:19And then back.
17:24You will feel the pain in your stomach.
17:32Whenever you move forward or forward,
17:37always come back and move in reverse.
17:41Like we just did a forward fold.
17:43So, you must do this before you finish your practice.
17:49Bring both your hands to your chest.
17:52Squeeze your elbows.
17:54Take a deep breath in.
17:56And out.
18:07And slowly come back.
18:11Do it slowly.
18:13Slowly come back.
18:19Breathe in.
18:29And out.
18:31Take a deep breath in.
18:33And out.
18:40Take a deep breath in.
18:45And out.
18:48While exhaling,
18:50Child pose.
18:52Bring your hips to your heels.
18:56Relax.
19:31Hold for 4 seconds.
19:42Hold for 4 seconds.
19:45Keep your knees under your hips.
19:47Engage your core.
19:49Squeeze.
19:52Both sides.
19:54Thread.
19:55And knees up.
19:58Bring your navel inwards.
20:04Keep your knees in a straight line.
20:09Squeeze your navel inwards.
20:11Stretch.
20:13Bring your hands back.
20:15The more you are comfortable with this pose,
20:19the more you can challenge yourself.
20:22Hold for 4 seconds.
20:27And slowly come back.
20:29Breathe in.
20:31And out.
20:52Hold for 4 seconds.
20:56Good.
20:58Take a breath in.
21:00Take a deep breath in.
21:02And breathe out.
21:06Take a whole breath out.
21:08And breathe in.
21:10Hold for 4 seconds.
21:11Breathe in.
21:13Take a deep breath in.
21:15And breathe out.
21:17Hold for 3 seconds.
21:19It is a very simple system to do.
21:21Whenever you do any type of pranayama,
21:24you should not over-express your face or shoulders.
21:29You should not have a lot of nose and mouth in Bhashrika.
21:33You should not have a lot of jhatka in Kapalbhati.
21:37You should not have a lot of smile on your face in Anulom Vilom.
21:44You should do pranayama as subtly as possible.
21:48You should do pranayama as subtly as possible.
21:51You should try to take it from a physical move to a spiritual move.
21:56We will control the right nostril with the right thumb.
22:02We will keep the index and middle fingers closed.
22:06We will control the left nostril with the ring finger.
22:10Only two fingers.
22:12Like this.
22:13We will start with some holds.
22:16I will guide you on how much to hold and how much to leave.
22:21We will do 5 to 7 cycles according to that.
22:24First, close the left nostril with the left thumb.
22:29Again.
22:30Like I said, we will not do it like this.
22:33Just slightly.
22:35So that your nostril closes.
22:38Do not disfigure your face at all.
22:41Very nice.
22:42We will make a ratio from the left nostril.
22:46Either 3-6-9 or 4-8-12.
22:494-8-12 is a very basic ratio.
22:51Everyone can do it.
22:52Try it.
22:53If it feels too heavy, then 3-6-9.
22:55We will inhale from the left nostril for the count of 4.
22:59Inhale.
23:001
23:012
23:023
23:034
23:04After inhaling 4 times, hold it with the ring finger.
23:09Hold it for 12 counts.
23:14Then, release it from the right nostril for 8 counts.
23:20Repeat the same.
23:22Let's do it.
23:24I will play some music.
23:27You can close your eyes if you want.
23:30You can control both your feminine and masculine energies.
23:40You can do Pranayama anytime during the day.
23:44Only when you have eaten.
23:48When you have a digestive fire in your stomach.
23:51Then you can try to avoid it.
24:00Inhale for the count of 4.
24:07Hold for the 12 counts.
24:14Exhale right for the 8 counts.
24:26Inhale right for 4 counts.
24:35Hold.
24:38Exhale left.
24:41Hold.
24:44Exhale left.
24:57Inhale left.
25:05Hold 12 counts.
25:14Exhale right 8 counts.
25:22Inhale right 4.
25:31Hold.
25:41Exhale left.
25:50Inhale left.
25:56Hold.
26:08Exhale right.
26:15Inhale right.
26:24Hold.
26:31Exhale left.
26:41Inhale left.
26:48Hold.
26:56Exhale right.
27:03Inhale right.
27:09Hold.
27:17Exhale left.
27:27Inhale left.
27:34Hold.
27:41Exhale right.
27:48And sit in silence.
27:50Observe silence for sometime.
29:48Slowly rub your both the palms over to your eyes.
30:08Happy weekend everyone.
30:10Have a great day.
30:18.