‍♀️ Day 1: Gut Phase Exercise ‍♂️

Aarogya Wave
Aarogya Wave
  • 2 months ago
‍♀️ **Day 1: Gut Phase Yoga** ‍♂️

Start your journey to a healthier gut with our Day 1 Yoga session! This gentle yoga flow focuses on stimulating digestion and reducing bloating. Perfect for beginners and all fitness levels.

✨ **Highlights:**
1. **Breathing Exercises**: Calm your mind and enhance digestion with deep breathing techniques. ️
2. **Twists and Turns**: Gentle twists to massage your internal organs and improve gut mobility.
3. **Core Activation**: Strengthen your core muscles to support a healthy digestive system.
4. **Relaxation**: End with a soothing relaxation pose to calm your mind and body. ‍♂️

**Pro Tips**:
- Practice on an empty stomach for best results.
- Listen to your body and modify poses as needed.
- Stay hydrated and maintain a balanced diet for optimal gut health.

**Watch Now and Transform Your Gut Health!**

#YogaForGutHealth #Day1 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday #AarogyaWave #Wellness_Villa

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📚
Learning
Transcript
00:00Hello everyone. A very warm welcome to today's session. And as you all know, we are starting
00:17a Gut Reset program for the first few days. And after the Gut Reset program, we'll further
00:23move on to the intensive phase and then the maintenance phase. So today, we are going
00:29to learn some movements that will help you maintain your gut health. So let's get started.
00:36These are very simple moves. In fact, we have designed the program in such a way that as
00:44a beginner, you can join it. So whatever we do, we will give you good variations, which
00:53will ensure that whatever movements you are doing are safe and injury-free for you. But
01:00still, if there is any movement that you are feeling a lot of pressure while doing, or you
01:06are feeling very tight, or you are feeling that it is difficult, then you can take it
01:11slow. Instead of putting a lot of pressure, you can do that movement slowly. In fact,
01:16keep the range as much as you are comfortable. So let's get started. So first of all, we
01:22do Vajrasana for Gut Reset. It is a thunderbolt pose. But a lot of people feel pain in their
01:29calves or knees while doing this. So I will give you a hack for this. And with that, we
01:35will start with Vajrasana.
01:37To do Vajrasana, squeeze a cushion on your calves. This is a very simple, thin cushion.
01:59But if you have a nice, healthy cushion, then you can squeeze it like this. And place your
02:10bumps on your heels. Placement has to be such that your bumps will be on your heels. You
02:17will pull your navel inwards and keep your hands on your knees. You will not keep your
02:23hands like this, but you will keep them in such a way that you can roll back your shoulders,
02:30your chest is lifted, and your navel is squeezed. Now keep both your hands here with a deep
02:37breath. What does a deep breath mean and how to take a deep breath? Just like you inhale,
02:52feel that the oxygen that you are inhaling is going into your belly. So your belly should
03:03be a little cool. It has to be a little intensive as a breath. One is that we are normally inhaling,
03:10exhaling, inhaling, exhaling. And we do that in our Madhya Pradesh routine. One is that
03:17you are consciously inhaling. While inhaling, roll back your shoulders a little. You are
03:26going to keep your chest lifted, your shoulders rolled back, and your core engaged all the
03:32time. So what needs to happen is when you are engaging your core, we also call it diaphragmatic
03:38breathing. So what is diaphragmatic breathing? When you will exhale, first is inhale. You
03:44are going to inhale. And as you inhale, your core will expand. And now as you exhale, you
03:53will tuck your belly in first. And after tucking it in, you are going to squeeze it up. So
04:00first is navel in and then is up. So in and up. So it's almost like a curve which you
04:08create. And you put a little pressure on your diaphragms here for the full exhale.
04:14So that's what we call diaphragmatic breathing. It's an amazing way to keep your entire gut
04:20healthy plus to give nice support to your spine. So what exactly happens is we feel
04:27as if our spine and our core muscles are separate.
04:38So as long as you know that your core muscles and your spine
05:07are holding together. Like, you know, you're supporting your spine nice and together with
05:13the core muscles. It's great. But as soon as you feel that this is separate and your
05:19spine is separate and you're not engaging your core muscles and you're sitting like
05:23this. So you have drooped shoulders. I cannot droop any further. But you will have drooped
05:30shoulders. Your chest is also caved in. Your core is also fallen over. So you're crowding
05:36out all your corpus. Is it possible for you all to keep your cameras on? Because we are
05:43starting our journey today and I really want to see you all doing it. Because the plan
05:48has to be such that I designed it every day in line with your progressions. So if I'm
05:55not able to see anyone, I will not be able to, you know, understand that how and the
06:00way you are doing the pose. So I'll please request you all to keep the cameras on. So
06:07if I see a lot of people not able to do bhajans, I'll shift to something else. Okay, great.
06:19So after you tap in the core, making sure that you are, you know, all your core muscles
06:25are engaged and you're not just falling forward. The idea is to keep your navel tucked in,
06:31squeeze all your muscles. Now this exact thing you will not do only when you are thinking
06:40that, oh, I'm exercising. So let me get into that. Absolutely not. This has to be your
06:47form throughout the day. Whenever you're walking, you're talking, you're sitting, make sure
06:53that your core muscles are nicely squeezed in and they are giving support to your spine
07:00throughout. Okay, so this is like the first pose which is thunderbolt pose. So what exactly
07:09happens is that the blood flow to your entire endocrine region increases. Okay, so this
07:17is one such pose or one such asana which you can do right after your meals. Yes. So
07:24you know, we generally give a disclaimer in all the asanas saying that, okay, if you are
07:30actually, you know, have had your food literally in an hour, so try avoiding doing exercises.
07:35Try not, you know, doing any of the movements because there is a logic behind that, that
07:40you know, your blood flow tends to go towards the process you're doing. So if you just had
07:45your food, your body is using it for digestion. And then on a heavy stomach, if you start
07:50working out, so neither you are able to divert your energies right for the workout because
07:55your food is still undigested and sitting there and you're not even able to do the digestion
08:00properly because then half of the, you know, energy will start going towards your workout.
08:06Okay, so yes, post your meals, you can take a slight walk which we call stroll.
08:12Slightly walk which will aid your digestion. But yes, we will not do any heavy workouts.
08:19Right after your meals. You can do Vajrasana right after your meals. After Vajrasana, we
08:25will move forward. We call it cow to cat pose. You will place your knees right under your
08:31hips. Place your hands right under your shoulders. Okay. Your navel is nicely squeezed. Your
08:40navel is completely squeezed. So how will you feel it? You will feel it like your navel
08:47is connected to your spine and it is going up and down from your spine. Meaning? This
08:54means that while doing the cat and cow pose, you will link the movement with your chest.
09:00Where will you do the movement from? Your movement will be from your pelvis, from your
09:06pelvic floor muscles, from your core muscles, your movement has to happen. You will not
09:11move your hands. Your hands will be nice and tall all the time, right under your shoulders.
09:18In the first move, you will come out with a lot of tension. Like I said, make sure that
09:25starting with your workouts, it all has to be slow and steady. The whole idea is to stay
09:30consistent. We will not kill it all on day one, but yeah, we will slowly build on it.
09:35So keep your knees right under your hips, your palms right under your shoulders. A nice
09:41deep inhale and start lengthening from here. Here, here, here. Stretch. If you feel comfortable
09:50slightly look up. Again, link the movement from the core muscles. And then as you exhale,
10:02tuck the navel in, squeeze, squeeze, squeeze, squeeze, lift up. Feel as if there is a thread
10:08which is tied here and the thread is being pulled up. Again, inhale. Lengthen, lengthen,
10:16lengthen your spine and look up. Exhale, navel tapping, squeeze and lift. Feel as if there
10:30is a thread which is tied and the thread is pulling you up to the ceiling. That's how
10:35you're going to squeeze. And one last time, inhale up. So I'm, I'm, you know, looking
10:42at your side, so I'm turning around here. You'll all keep looking up to the ceiling.
10:50And then as you exhale, you're going to tuck that chin, the chest. Tuck the chin, the chest.
10:56Lengthen that spine. Navel tucked in. And then relax. Again, the next pose we're going
11:09to do now is a child pose. It's a very simple pose. And in fact, it's not a very active
11:15pose. It's a relaxing and a restorative pose. So again, it will help with calming down your
11:22whole system. It will help you get stress free, increases the blood flow to your brain.
11:28So in an overall environment, it helps to cool down and calm down your digestive system
11:34and helps to get your activity. So if the navel is tucked in, again, anybody who has
11:42a pain around their knees or feel uncomfortable with the fact that your knees are touching
11:48the mat, please keep extra cushioning right at the hips. Number one. And when we go back,
11:56then also you can keep an extra cushioning like a boulder or an extra cushion here. So
12:02both the places your movement has to be supported. Everyone try to make these simple props ready
12:09around your workout areas so that we will be able to use them every day. Again, you
12:14don't have to rush and pick them up. So one log or a big boulder for under your knees
12:19and one for here because we will keep doing some of these poses throughout. If not like
12:25a workout, workout, but yes, then definitely in our practice. So here the idea is to go
12:33back and again bring your bumps over your heels. Just the way we did in the Vajrasana,
12:42your bumps over your heels. But what is the difference here is we're going to bring that
12:47chest to the mat. Like I said, it's a relaxing pose. And if somebody realizes that you are
12:52not able to go down with your feet connected, it will be that easy if you open your feet up.
12:59Yeah, bring your feet out and then slide in. Easy. And then slide down to the mat. So the
13:07idea is bring your entire chest down and forehead down. But it's perfectly fine if you realize
13:16that you're not able to go here all the way down. Again, keep some kind of a support system
13:21here. It can be a cushion, a pillow, anything which can give you support here. So something
13:26which is supporting you here, you are holding it here. Yeah. So do you see what is happening
13:33here? Number one, you have a length in your spine. Right from your tailbone, you are lengthening
13:39your spine out, squeezing your core muscles. And as you bend over and stretch, the blood
13:46flow to your brain increases here. Hold this here for a while. Inhale in and exhale out.
14:07Inhale in and exhale out. From the child pose, we go into a dead and the middle pose.
14:24Again, it's a very beautiful pose and a simple pose which will help you to lengthen and stretch
14:30your spine along with the shoulders as well. So you know the whole day of that forward
14:35bending and working on the squeeze. This is one must do pose. So what you'll do again
14:42is your hands right under your shoulders. As you inhale, you're going to squeeze the
14:47palm in like a thread. Yeah. So thread going in the middle hole and then squeeze up. Thread
14:57going in the middle hole and then squeeze up. See how far you can lengthen and stretch.
15:09Hold it here, squeeze. And if you realize you're not able to lift your hands up, it's
15:16perfectly fine. See how far you can just keep it here also. But if you can lengthen it,
15:23just lengthen it all out. So navel tucked in, core squeezed and lengthened. From the
15:32hips to the knee will be a straight line, but your knee shouldn't have any pressure
15:37of holding you up. Bring all the pressure right from your core. Again, back to the center.
15:47As you inhale, you're going to slide down and as you exhale, you're going to open up.
15:53Try holding on to all the positions for like 20 to 30 seconds. It will give you a good
15:59time to breathe in and breathe out. Yeah. So inhale, in and then exhale. You're going
16:07to lengthen up. Hold and exhale.
16:29Slowly come back. So we'll start with our next pose, which you cannot miss when you
16:49are talking about the gut health. But few warm up poses or few prep poses which we'll
16:57do before walking into Ardha Matsri Nasa. Sit nice and tall in Suphasana. Keep your
17:03palms right off the knees. Lengthen your spine. As you inhale, you take a deep breath and
17:10then as you exhale, you're going to just stretch to the side. Now when you stretch to the side,
17:15make sure that your chest is open, lifted and you are parallel to your side. Again,
17:24inhale, center, exhale to the side. And when you are moving to the side, you are not moving
17:34from the shoulders, you are moving from the core. So there is the movement which is happening.
17:41So that's why hands to the knees.
17:49So that you ensure that you are moving from the shoulders. You are actually tapping your
17:57core in and like I said, inhale and exhale right to the core muscles. So as you tap your
18:02core in and exhale to the side. Now you're going to squeeze your core muscles. Squeeze
18:15it. Back to the center. Squeeze. Lengthen your spine. Again back to the center. One
18:43last time.
19:14So inhale, hold, squeeze, exhale and then look over the shoulders.
19:27Again. Inhale, hold, squeeze, exhale, look over the shoulders.
19:36One more time.
19:38So your shoulders have to be pulled back.
19:41Make sure that you don't hunch your back just because you want to look back.
19:49If you feel that you can't move your back, you can only move up to here.
19:54And ideally, as long as your shoulders are pulled back and your chest is lifted, this movement
19:59will help you.
20:00But just for the idea of reaching there, don't move at all.
20:05Do not scrunch up your shoulders. They will always be rested back.
20:09That's why the hands to the knees.
20:11Don't lift your knees up.
20:13Keep them relaxed. That's why I said sit on your stomach. No worries.
20:18And then stretch.
20:23And back.
20:24So today, we will do a prep pose, which is like a bakrasan or a preparatory pose.
20:31Sit on both your legs straight.
20:33And we will do the same twist from the core.
20:36Inhale, lift your leg.
20:39You can see that your entire leg is pressed against your endocrine system.
20:45Squeeze it in such a way that it feels like you are sitting straight.
20:51Your shoulders should be parallel to your side body.
20:55Ideally, you should be sitting straight.
20:58So, I am squeezing, twisting, lifting, and holding.
21:04As long as you are holding up, it is not necessary that you have to roll yourself.
21:11As long as you are sitting tall, your shoulders are lifted, your chest is open, your palms are out.
21:18You can easily do this pose like this.
21:21That means you have pushed your entire thighs into your core system.
21:29If it is convenient for you, and it won't be of your other leg, make sure it stays down.
21:36If it is comfortable, then you can press your knees and hold the opposite knee.
21:43While exhaling, push your shoulders back.
21:50So, where is the most pressure?
21:54And what does it do?
21:56It kick-starts your entire digestive system.
22:00In fact, while doing this, you may feel that the gas has been released.
22:04You may feel that the gas has been released.
22:08In this way, it kick-starts your entire digestive system.
22:12So, if you have problems with acidity, bloating, etc.
22:16You can do this every day.
22:18Come back.
22:20In the same way, we will do it on the other side.
22:23Lift your knees.
22:25Twist your spine from where you are sitting.
22:29Push your entire thighs into your digestive system.
22:38Lengthen your thighs.
22:41Push your entire thighs into your digestive system.
22:51Then come back.
22:54After this, we will do a bridge pose.
23:03I swear by this pose.
23:05This is the best pose if you have pain in your knees and back.
23:11You may feel pain in your lower legs.
23:23You may feel uncomfortable.
23:26Do this pose at night.
23:29Both the leg up the wall and bridge pose.
23:33It is very simple.
23:35There is no pressure on any of your joints.
23:39You may feel pain in your back, knees, and ankles.
23:43You can do this pose very easily.
23:46It will really help you with them.
23:48Considering you are following it consistently.
23:51You will do these two poses on an empty stomach.
23:54You can do this pose before going to sleep.
23:58It is very beneficial.
24:00You have to go to the mat.
24:04After going to the mat, you have to move your entire body weight.
24:09Each and every vertebrae has to be on the mat.
24:13It should not be arched.
24:15It should not be arched like this.
24:17Sometimes we open our chest and think that we are engaging our core muscles.
24:24Not at all.
24:25We put pressure on our spine.
24:28How do we engage our core muscles?
24:31You engage your core muscles when you squeeze your navel and bring your spine to the mat.
24:37Not like this.
24:39Not outwardly.
24:41Inwardly.
24:43Squeeze your navel inwardly.
24:45Squeeze your core muscles inwardly.
24:48All the muscles.
24:50If I teach you diaphragmatic breathing.
24:53Inhale.
24:55Put both your hands on your navel.
24:57Inhale.
25:00Fill up your belly with a lot of oxygen.
25:03Exhale.
25:05Your navel goes in.
25:08Then pull up.
25:10Like I said, cave.
25:12Your navel goes in and up.
25:14Inhale.
25:18Exhale.
25:20That's exactly how you have to engage your core muscles.
25:30For the glute bridge pose, you have your knees aligned with your heels.
25:35Your core engaged and your palms right here.
25:39As you inhale, you are going to lift up.
25:43All the muscles squeezed in.
25:49And slowly you will exhale up.
25:51Again.
25:53Going back to the mat.
25:55Automatically you will inhale.
25:57And then as you exhale, slowly lift up.
26:01So the idea is you are exhaling.
26:03You are squeezing all your muscles.
26:05And as you are preparing, as you are going down, you are automatically inhaling back.
26:12And up.
26:14So see what is happening in this pose.
26:16When you are up in a bridge pose, you don't really need to push very high to begin with.
26:20You can just be here.
26:22Just lift your glutes, quads, calves.
26:26Can you see all these three major muscle groups are engaged?
26:30Your glutes are engaged.
26:32Your quad muscles are engaged.
26:34Your calf muscles are engaged.
26:36But your spine is rested.
26:38You are up on the power of the core.
26:41The moment this pressure goes, your spine will fold up.
26:44The moment your knees are absolutely relaxed.
26:48There is no pressure on the knees.
26:50You are not holding up on the power of the knees.
26:52You are holding up on the power of your muscles here.
26:54Same is with the ankles.
26:56So like I said, all your joints are relaxed.
26:59All your muscles are working.
27:01So even if you hold it up here for a minute,
27:05you will feel that how it all starts burning.
27:08Your glutes start burning.
27:09Your quads start burning.
27:11So anybody who feels that they cannot do squats,
27:13they cannot do lunges,
27:14they cannot do lower body workouts,
27:16and it starts making them feel a lot of pain in the legs,
27:19this is how you have to start.
27:21A simple glute bridge pose and then we will.
27:25Considering it is a day month, so we are not pushing a lot.
27:28We are just doing a simple hold in a glute bridge pose.
27:31And then we are bringing it back up.
27:33We will add a lot of variations to glute bridges
27:36as we slowly progress forward.
27:38Now let's start with the leg up the wall pose.
27:40It's again a very basic pose.
27:42For this pose, you will lift your legs up.
27:45You will bring your hips inside.
27:48But as you can see, my legs are straight.
27:50But I don't bend my knees.
27:52But if someone has a pain,
27:55then keep your knees soft.
27:57Your hips should be inside.
28:01Squeeze in.
28:03Your toes have to be squeezed in.
28:05Core has to be engaged.
28:07And you can keep both your hands on the side or on top.
28:12And if you feel pressure in this kind of movement,
28:16then you can align your glutes with the ball.
28:21That is, you can align your legs with the wall.
28:24Hold this pose for 1 minute, 2 minutes, 3 minutes.
28:29Relax.
28:31And then come back.
28:35Let's breathe out.
28:37We will do a simple spine twist again.
28:39Eagle legs.
28:41One knee over the other.
28:43Squeeze on one side.
28:45And keep your other hand open.
28:48What kind of movement is this?
28:50Again, you see how you teach clothes.
28:53How you twist and turn.
28:55Exactly that.
28:57Twist and turn the whole digestive system.
29:01All the muscles towards the center are being stretched well.
29:08Plus, all your digestive organs will get a very good kick start.
29:14Same to the other side.
29:16While coming to the center, you will automatically inhale.
29:19Leg over to the other side.
29:21While exhaling, twist to the side.
29:24Squeeze and twist to the opposite side.
29:28If you have a problem with your neck, like I said.
29:31If you have a problem with your shoulders,
29:33then don't squeeze and lift too much like the upper body.
29:36Keep your hands straight.
29:38And you can also look straight at the neck.
29:41If you can do it, then you will do it on one side of the legs and the face on the other side.
29:46That is, completely twist.
29:53And then back to the center.
30:00I will just share the music now.
30:04We will sit in the Shavasana for 2 minutes.
30:08Just relaxing ourselves.
30:10And that's how we will end the session.
30:12Leg up the wall pose for 30-40 seconds.
30:22You can do it comfortably for 3-4 minutes.
30:31After that, when you take your legs down,
30:34you will feel that blood pumping back to the legs.
30:45It's a very beautiful way of understanding your entire system.
30:49Try it. It's very relaxing.
30:51And definitely, like I said,
30:53when you hang your legs all day and sit on the chairs,
30:57this is an amazing way to kickstart your rest of the day.
31:04Let's just relax now.
31:34Thank you. Thank you so much everyone for joining in.
31:48I will see you all there tomorrow.
31:50Till then, have a great day. Keep rocking.
31:52Bye.
32:04Bye.