♀️ Day 10: Gut Phase Yoga ♂️
You’ve reached Day 10! Today’s session is focused on balancing energy and relaxation, with poses that enhance digestion and promote inner calm.
✨ **Highlights:**
1. **Gentle Warm-Up**: Begin with gentle stretches and breathwork to awaken your body. ️
2. **Balancing Poses**: Improve stability and support your digestive system with balancing asanas. ⚖️
3. **Detoxifying Twists**: Continue detoxification with twists that massage your digestive organs.
4. **Core-Strengthening**: Engage your core muscles to boost digestive health.
5. **Mindful Cool Down**: End with a mindful cool down to relax and restore your body. ♂️
**Pro Tips**:
- Stay mindful of your breath throughout the session to maximize the benefits.
- Continue to stay hydrated and eat gut-friendly foods.
- Reflect on how far you’ve come in your gut health journey and stay motivated!
**Join us for Day 10 and experience the benefits of balanced energy and relaxation for your gut health!**
#YogaForGutHealth #Day10 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
✨ **Highlights:**
1. **Gentle Warm-Up**: Begin with gentle stretches and breathwork to awaken your body. ️
2. **Balancing Poses**: Improve stability and support your digestive system with balancing asanas. ⚖️
3. **Detoxifying Twists**: Continue detoxification with twists that massage your digestive organs.
4. **Core-Strengthening**: Engage your core muscles to boost digestive health.
5. **Mindful Cool Down**: End with a mindful cool down to relax and restore your body. ♂️
**Pro Tips**:
- Stay mindful of your breath throughout the session to maximize the benefits.
- Continue to stay hydrated and eat gut-friendly foods.
- Reflect on how far you’ve come in your gut health journey and stay motivated!
**Join us for Day 10 and experience the benefits of balanced energy and relaxation for your gut health!**
#YogaForGutHealth #Day10 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
Category
📚
LearningTranscript
00:00Hello, everyone! Good morning!
00:08Today is our last day of Gut Reset.
00:12So, let's do an overview of all the asanas that we have done.
00:16We will try to do all of them on the mat today.
00:20So, all of you come on the mat.
00:22And before we begin,
00:24our intensive phase is going to start from tomorrow.
00:27We will add a few positions and asanas that will be a little above this level.
00:32So, please keep in mind that your range should be comfortable.
00:38You will do as much as you can today.
00:42Even in child pose, if you feel that you are not able to push your hips to your ankles,
00:50then do that motion consistently.
00:53Do it as far as you can today.
00:56Gradually, your body will respond in that way.
01:00And then all the changes will happen in your flexibility and endurance.
01:05But keep in mind that if you have not been exercising for a long time,
01:12and you have just started,
01:15then you will not give much jerks to your body.
01:19You will not do any movement with jolts.
01:21Do it in a relaxed state.
01:23Do a good warm-up of the whole body.
01:25Do the same as we do the cool-down.
01:28Do it in this way.
01:29Okay?
01:30Let's start with Vajrasana.
01:32That is the first asana that we did.
01:34And all those people who have pain in their knees,
01:36it is difficult to do Vajrasana in this way.
01:38So, you will squeeze the cushion inside your calf muscles.
01:43The more you squeeze inside, the more support you will get.
01:47And do it straight.
01:51The simplest and the best asana is Vajrasana.
01:54You can do it so many times a day.
01:56And whenever you feel a little heavy,
01:58if you can't walk a little after eating,
02:01then you can do Vajrasana.
02:03It is a pose that is very helpful for your digestion.
02:06It improves blood circulation.
02:08It improves your entire endocrine system.
02:10Keep both your hands on your knees.
02:13Don't sit forward.
02:15Don't sit with your spine curved.
02:17Sit straight.
02:19It means that your spine will be straight.
02:22Your core muscles will be tense.
02:25Your chest will be lifted.
02:27Your shoulders will be rolled back.
02:29Take a deep breath.
02:34While exhaling,
02:36breathe in through your nose.
02:40Take a deep breath again.
02:44While exhaling, breathe in through your nose.
02:50Take a deep breath again.
02:56While exhaling, breathe in through your nose.
03:06Now let's do some side twists while sitting in Vajrasana.
03:09Keep your core engaged.
03:11Take a deep breath.
03:13While inhaling, lift your hands.
03:17While exhaling, twist to the side.
03:23While inhaling, twist to the center.
03:26While exhaling, twist to the side.
03:31While inhaling, twist to the center.
03:33While exhaling, twist to the side.
03:38If you are doing this,
03:40you will feel a little more pressure.
03:42But we have done it normally.
03:44You can also do it in Vajrasana or Sukhasana.
03:47Take a deep breath.
03:49You can take a deep breath anywhere.
03:51Stretch your back muscles.
03:55Pull your nose in.
03:58While inhaling, twist to the center.
04:01While exhaling, twist to the side.
04:04Squeeze your spine.
04:10While inhaling, twist to the center.
04:12While exhaling, twist to the side.
04:14Place one hand on your knees.
04:16Take the other hand to the side.
04:20Squeeze your spine.
04:24While inhaling, twist to the center.
04:26While exhaling, twist to the side.
04:32While inhaling, twist to the center.
04:34While exhaling, twist to the side.
04:36While inhaling, twist to the center.
04:42While exhaling, twist to the center.
04:44While exhaling, twist to the side.
04:50While inhaling, stretch your back muscles.
04:52Pull your nose in.
04:58While exhaling, twist to the side.
05:00Stretch your spine.
05:02While inhaling, twist to the side.
05:04While exhaling, twist to the side.
05:08While inhaling, twist to the side.
05:16While exhaling, twist to the side.
05:28Roll your thumbs inside.
06:00I don't know if you feel dizzy or feel dizzy. Keep your eyes open.
06:05Ideally, these are very good poses in which your brain's blood flow increases.
06:10You see, all your feel-good hormones are awakened, but slowly.
06:17Take a deep breath.
06:20While exhaling, you will go up and down.
06:23See how far the top of the table is.
06:25But when you are rolling, you will go straight.
06:28Straight, straight, straight, straight, straight.
06:30See how far you can go.
06:32If you can go all the way, then put your head down.
06:36Stretch.
06:41Press your fist under your navel.
06:45And then roll.
06:47Clockwise.
06:491, 2, 3, 4, and 5.
06:56Anticlockwise.
06:57Roll the ball from the other side.
07:00If you feel that there is no space, your fist is not in place, then stop for a minute.
07:06Take a deep breath.
07:08Leave it and go down.
07:10See how much space is left.
07:13Anticlockwise.
07:16Roll the ball from the bottom.
07:18Push it inwards.
07:21Take a deep breath.
07:25And hold it.
07:42Take a deep breath.
07:46And go back up.
07:49Madhukasana is a very good asana.
07:52It will awaken your digestive fire.
07:55Come on the floor.
07:57Cat and cow pose.
07:59Put your hands under your shoulders.
08:03Align your knees with your hips.
08:06Take a deep breath.
08:08Go up.
08:12Take a deep breath.
08:15And squeeze.
08:18Take a deep breath.
08:20Go up.
08:27Take a deep breath.
08:35Take a deep breath.
08:37Go up.
08:39Stretch.
08:42Take a deep breath.
08:44Go up.
08:51Go back.
08:54Take a deep breath.
08:57Go up.
09:01Stretch as far as you can.
09:05Open your chest.
09:11Twist.
09:15Engage your core muscles.
09:18Take a deep breath.
09:21And stretch.
09:24Squeeze.
09:34Open your chest.
09:53Open your arms.
09:59Come back together.
10:05We will do Bhujangasana.
10:08Before doing Bhujangasana,
10:10you can do some stretching.
10:13In swing pose.
10:15Put your hands on the sides of your chest.
10:18Only legs should be up.
10:28Very good.
10:30Put your hands on the sides of your chest.
10:33Take a deep breath.
10:35Go up.
10:47And come back.
10:50Breathe out.
10:52Open your mouth.
10:54Stretch as far as you can.
10:56Try to keep your head down.
10:59And stretch.
11:04Hold.
11:14Take a deep breath.
11:16Bring your knees down.
11:19In child pose.
11:21Stretch as far as you can.
11:25Take a deep breath.
11:27Bring your knees down.
11:29Engage your spine.
11:31Engage your spine.
11:53Come back.
11:55Breathe out.
11:57Go up.
12:01We will do forward fold.
12:03We did it while standing.
12:05We will do it while sitting.
12:07We will do forward fold.
12:09Your back should not feel any pressure.
12:15Bend your knees.
12:17Take a deep breath.
12:19Breathe out.
12:21Lock.
12:23Hold.
12:25Stretch as far as you can.
12:27If you try, you can hold your elbows.
12:30Stretch as far as you can.
12:32If you have any problem with your cervical,
12:37do not leave your neck down.
12:41Keep your neck straight.
12:45Stretch as far as you can.
12:50Come back.
12:52Breathe out.
12:54Hold.
12:56Take a deep breath.
12:58Take a deep breath.
13:00Squeeze your thighs.
13:04Come to the side.
13:06Keep your elbow straight.
13:08Keep the other elbow straight.
13:10Take a deep breath.
13:12Stretch your thighs.
13:15You can hold it like this.
13:17You can hold it like this.
13:19Or you can try to hold it from the other side.
13:23Whichever is comfortable for you.
13:25Take your hand in the direction of the line.
13:29Put it behind your shoulder.
13:31Like this.
13:39Come back.
13:41On the other side.
13:43Open it.
13:45Put your chest behind your ear.
13:56Come back.
14:08Come back.
14:12If you want to start with a full loop,
14:15keep your AD straight.
14:18If you can sit on your AD, that's great.
14:21Keep your spine straight.
14:24Balance yourself.
14:26You can do it.
14:28Leave your hands.
14:30Or you can do it with your hands.
14:32If you can do it, leave your hands.
14:34Balance yourself.
14:36Sit for some time during the day.
14:40In Sukha Asana, Ardha Matsyena Asana, Vajra Asana.
14:43If there is grass around you,
14:46that is a place where you can connect with the earth.
14:52Walk barefoot on the grass.
14:58Hold it like this.
15:00Or you can hold it like this.
15:03Twist your chest.
15:05Like this.
15:23On the other side.
15:25Squeeze your AD.
15:29Hold it like this.
15:31Take a deep breath.
15:34Hold it like this.
15:36Twist it like this.
15:40For all the ailments related to the digestive system,
15:47it is very beneficial.
15:49Just like you are squeezing the entire thigh muscle in your digestive system.
15:53Twist it like this.
15:55From the shoulders up.
15:57You can do it with your core.
16:02You can do it with your hands.
16:06You have to pay attention to all these things.
16:09You have to pay attention to how your digestive system is twisting.
16:13All your digestive organs,
16:15Pancreas,
16:16Spleen,
16:17Liver,
16:18Pancreas,
16:19All in this time.
16:20How it is twisting.
16:22How it is squeezing.
16:24You have to pay attention to all these things.
16:30Then again.
16:33Back.
16:39Again.
16:42Squeeze all your core muscles.
16:47Squeeze your heels, hips, and shoulders.
16:52Take a deep breath.
16:55Inflate your stomach.
17:00Exhale.
17:02Pull your navel inwards.
17:06During this process, keep your spine on the mat.
17:11Squeeze it like this.
17:30This time we will go up but we will squeeze all the muscles.
17:48We won't do anything.
17:49Take a deep breath.
17:50Exhale.
17:51Engage your navel.
17:54Engage all the muscles inwards.
17:58Pull your hands upwards.
18:02Take a deep breath.
18:03Inhale.
18:06Exhale.
18:09Inhale.
18:12Exhale.
18:14When you exhale, squeeze your navel inwards.
18:19Take a deep breath.
18:21Engage your navel.
18:23Inflate your stomach.
18:26Exhale.
18:29Inhale.
18:34Exhale.
18:37Squeeze your spine.
18:45Another very effective pose is leg of the walk.
18:52You can do this before going to sleep.
18:55Just make sure you don't do this after eating.
18:58If you eat at 7-8 and sleep at 10, then you can do this very easily.
19:03If you do this before going to sleep, then you will stretch your entire spine.
19:08You will oxygenate your entire system.
19:12What can be better than this?
19:14Leg of the walk pose.
19:15Again, this is a very simple and effective pose.
19:18You can see that all your blood flow is going to your endocrine system and your brain.
19:26If you feel that doing this pose is very difficult, then it will be beneficial.
19:31These are very simple poses.
19:33They are very beneficial.
19:35Just do this consistently.
19:37Do this every day.
19:40Try not to miss any session.
19:43Do these poses every day.
19:45You will see the benefits.
19:49Stretch your legs.
19:51Pull your hips inwards.
19:53Keep your legs straight.
19:56Try to engage your hamstrings and calf muscles.
20:04Slowly bring your legs down.
20:07Now, we will do Eagle Legs.
20:09Turn one leg on top of the other.
20:11If you have a problem doing this, then it is very simple.
20:14You can also stretch your legs while exhaling.
20:19Keep your face on the other side.
20:24Simple Spine Twist.
20:26Now, see how your core muscles are twisting.
20:30It is like twisting a cloth after washing it.
20:34Come to the center while exhaling.
20:37If you can do Eagle Legs, then do it.
20:39While exhaling, try not to press the other leg too much.
20:44Never bring it down.
20:46Stretch.
20:47Now, the other side.
21:03Come back.
21:09Come back.
21:10You will see that all these poses will become your cool-down poses.
21:14Pawar Mukhasan.
21:16Stretch your knees and keep your other leg straight.
21:19Stretch.
21:23All these poses are very simple and basic.
21:28Your entire gut will be healthy.
21:30Very effective.
21:33On the other side, take a deep breath.
21:36While exhaling, stretch.
21:42Lengthen your spine on the mat.
21:53Come back.
21:54Try to do it with both your knees.
21:56Take a deep breath.
21:58While exhaling, do Panchayat.
22:01We are not getting up in any pose right now.
22:04We will try to keep our cervical spine relaxed.
22:09Squeeze.
22:14Come back.
22:18While stretching from the side, sit up.
22:25Now, fly pose.
22:28Fast forward.
22:32At least a quick recap.
22:33We are trying to repeat all the basic and simple poses that we have done today.
22:42So, butterfly pose.
22:44Try to apply pressure from your inner thighs.
22:49Don't push with your knees or calf muscles.
22:53Push with your entire inner thighs.
22:56Take a deep breath in and out.
23:00Do as much as you can.
23:11Keep your spine pulled while pushing.
23:14Squeeze.
23:25Come back.
23:26Let's sit in Sukhasana.
23:28In a very simple way.
23:30If you are sitting in your office and you are not able to do anything else.
23:34If you are feeling a little overwhelmed and you feel like you need to relax.
23:40In a very simple way.
23:41Simple.
23:42Deep breathing.
23:43Place one hand on your belly.
23:45Place one hand on your armrest or seat.
23:48Take a deep breath in.
23:55And let it go.
23:59In the last meditation, I taught you to equalize your breath.
24:04Do it like that.
24:06Inhale for 5.
24:08Hold for 5.
24:10And exhale for 5.
24:12Make sure that you are not holding your breath too strongly.
24:17That's why I am not holding your breath.
24:20Do as much as you can.
24:22Simple.
24:23Inhale.
24:29Hold.
24:34And exhale.
24:43Do it again.
24:44So, the way you get stressed in the office.
24:48You forget where you are and what you are doing.
24:51You are getting impacted by just one thing.
24:55Simple.
24:561-2-3 minutes of deep breathing will take you away from that connection.
25:01It will help you to get all your thoughts under control again.
25:06And then engage them.
25:08You will be able to think better out of the box.
25:112 minutes of deep breathing.
25:413 minutes of deep breathing.
26:113 minutes of deep breathing.
26:133 minutes of deep breathing.
26:153 minutes of deep breathing.
26:173 minutes of deep breathing.
26:193 minutes of deep breathing.
26:213 minutes of deep breathing.
26:233 minutes of deep breathing.
26:253 minutes of deep breathing.
26:273 minutes of deep breathing.
26:293 minutes of deep breathing.
26:313 minutes of deep breathing.
26:333 minutes of deep breathing.
26:353 minutes of deep breathing.
26:373 minutes of deep breathing.
26:393 minutes of deep breathing.
26:413 minutes of deep breathing.
26:433 minutes of deep breathing.
26:453 minutes of deep breathing.
26:473 minutes of deep breathing.
26:493 minutes of deep breathing.
26:513 minutes of deep breathing.
26:533 minutes of deep breathing.
26:553 minutes of deep breathing.
26:573 minutes of deep breathing.
26:593 minutes of deep breathing.
27:013 minutes of deep breathing.
27:033 minutes of deep breathing.
27:053 minutes of deep breathing.
27:073 minutes of deep breathing.
27:093 minutes of deep breathing.
27:113 minutes of deep breathing.
27:133 minutes of deep breathing.
27:153 minutes of deep breathing.
27:173 minutes of deep breathing.
27:193 minutes of deep breathing.
27:213 minutes of deep breathing.
27:233 minutes of deep breathing.
27:253 minutes of deep breathing.
27:273 minutes of deep breathing.
27:293 minutes of deep breathing.
27:313 minutes of deep breathing.
27:333 minutes of deep breathing.
27:353 minutes of deep breathing.
27:373 minutes of deep breathing.
27:393 minutes of deep breathing.
27:413 minutes of deep breathing.
27:433 minutes of deep breathing.
27:453 minutes of deep breathing.
27:473 minutes of deep breathing.
27:493 minutes of deep breathing.
27:513 minutes of deep breathing.
27:533 minutes of deep breathing.
27:553 minutes of deep breathing.
27:573 minutes of deep breathing.
27:593 minutes of deep breathing.
28:013 minutes of deep breathing.
28:033 minutes of deep breathing.
28:053 minutes of deep breathing.
28:073 minutes of deep breathing.
28:093 minutes of deep breathing.
28:113 minutes of deep breathing.
28:133 minutes of deep breathing.
28:153 minutes of deep breathing.
28:173 minutes of deep breathing.
28:193 minutes of deep breathing.
28:213 minutes of deep breathing.
28:233 minutes of deep breathing.
28:253 minutes of deep breathing.
28:273 minutes of deep breathing.
28:293 minutes of deep breathing.
28:313 minutes of deep breathing.
28:333 minutes of deep breathing.
28:353 minutes of deep breathing.
28:373 minutes of deep breathing.
28:393 minutes of deep breathing.
28:413 minutes of deep breathing.
28:433 minutes of deep breathing.
28:453 minutes of deep breathing.
28:473 minutes of deep breathing.
28:493 minutes of deep breathing.
28:513 minutes of deep breathing.
28:533 minutes of deep breathing.
28:553 minutes of deep breathing.
28:573 minutes of deep breathing.
28:593 minutes of deep breathing.
29:013 minutes of deep breathing.
29:033 minutes of deep breathing.
29:053 minutes of deep breathing.
29:073 minutes of deep breathing.
29:093 minutes of deep breathing.
29:113 minutes of deep breathing.
29:133 minutes of deep breathing.
29:153 minutes of deep breathing.
29:173 minutes of deep breathing.
29:193 minutes of deep breathing.
29:213 minutes of deep breathing.
29:233 minutes of deep breathing.
29:253 minutes of deep breathing.