♀️ Day 3: Gut Phase Exercise ♂️
♀️ **Day 3: Gut Phase Yoga** ♂️
On Day 3, we dive deeper into our gut health journey with a rejuvenating yoga flow. Today’s session focuses on detoxifying twists and strengthening poses to support a healthy digestive system.
✨ **Highlights:**
1. **Energizing Warm-Up**: Start with dynamic stretches to wake up your body and mind.
2. **Detoxifying Twists**: Twist out toxins and stimulate digestion with powerful twists.
3. **Balancing Poses**: Improve your balance and engage your core for better gut function. ⚖️
4. **Seated Stretches**: Soothe your digestive organs with gentle seated stretches. ♀️
5. **Relaxing Cool Down**: Unwind with a peaceful cool down to promote relaxation and gut health.
**Pro Tips**:
- Focus on your breath throughout the practice to enhance the benefits.
- Pair this yoga session with plenty of water and a nutritious diet.
- Consistency is key—stick with your routine for lasting results.
**Elevate your gut health with Aarogya Wave’s Day 3 Yoga session!**
#YogaForGutHealth #Day3 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
On Day 3, we dive deeper into our gut health journey with a rejuvenating yoga flow. Today’s session focuses on detoxifying twists and strengthening poses to support a healthy digestive system.
✨ **Highlights:**
1. **Energizing Warm-Up**: Start with dynamic stretches to wake up your body and mind.
2. **Detoxifying Twists**: Twist out toxins and stimulate digestion with powerful twists.
3. **Balancing Poses**: Improve your balance and engage your core for better gut function. ⚖️
4. **Seated Stretches**: Soothe your digestive organs with gentle seated stretches. ♀️
5. **Relaxing Cool Down**: Unwind with a peaceful cool down to promote relaxation and gut health.
**Pro Tips**:
- Focus on your breath throughout the practice to enhance the benefits.
- Pair this yoga session with plenty of water and a nutritious diet.
- Consistency is key—stick with your routine for lasting results.
**Elevate your gut health with Aarogya Wave’s Day 3 Yoga session!**
#YogaForGutHealth #Day3 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
Category
📚
LearningTranscript
00:00Hello everyone, good morning and welcome to today's session.
00:11So let's get started.
00:12We will start with some warm-up poses.
00:14After that, we will do some asanas which will help your gut health to become healthier.
00:23Great, so let's get started.
00:30First of all, we will practice deep breathing.
00:37We will breathe in and out 3 times.
00:41Whenever we start yoga or practice, make sure to clear your intention on your mind before you begin.
00:54Sometimes when we start a workout, we tend to build up our intention.
01:00For example, if you feel like you don't want to do anything today, you don't feel like doing anything today.
01:07So what kind of intention are you setting for your workout?
01:10So when you are about to do a workout and you are already sitting in the asana,
01:15set a very good intention like,
01:19Oh wow, I feel like doing a workout today.
01:24I will do a workout in such a way that I can rejuvenate my whole body.
01:30In this way, when you sit, take a good vibe when you do your workout.
01:36In fact, you know if you want to be happy and you want to look like this.
01:43So what is the easiest hack for this?
01:46Workout!
01:47By doing a workout, the endorphins and feel-good hormones in your body are released.
01:52They are there for the whole day.
01:54If you wake up in the morning and do a workout,
01:57then you will get a free supply of endorphins from your body.
02:01Your whole day will be like this.
02:03Your body will be full of energy.
02:06And if you set a lazy tone from day to morning,
02:11then the movement of the body and other things get adjusted in that way.
02:16So while doing a workout, the intention of the workout should be like this.
02:20So today I will do a workout with a lot of heart, happiness and fun.
02:24When you take a deep breath,
02:27then you will try to expand your stomach and belly towards the outside.
02:34When you take a deep breath, your belly will come out.
02:37As soon as you exhale, your nostrils will go inward.
02:43Not only will it go inward, but it will also go upward.
02:46So we call this diaphragmatic breathing.
02:48So what happens with this is that all your digestive organs are initiated.
02:53Your digestive fire is initiated.
02:55So you can keep one hand here.
02:57You can keep the other hand in the yajna mudra or on the simple knees.
03:01Take a deep breath.
03:04And then exhale slowly.
03:11Then take a long, deep breath in.
03:18And then exhale slowly.
03:24Take a long, deep breath in.
03:31Take a long, deep breath in.
03:36And then exhale slowly.
03:44Come.
03:45On the mat, you will stretch both your legs.
03:50Try to stay on the mat and your legs should also be on the mat.
03:57From your hips to your legs, you can sit in the width of the mat.
04:01Try to keep both your hands on the side.
04:04Stretch forward.
04:07You will feel the stretch in your inner thighs, calf muscles, and lower abdominals.
04:14Keep your elbows pulled in.
04:18Stretch on both sides.
04:21Take a long, deep breath in.
04:23Exhale slowly.
04:26Don't ever think that your hand is not reaching the mat.
04:36Your body will slowly adapt to this.
04:39The idea is that when you go down, you stretch from the armpits, obliques, and core muscles.
04:47In fact, you will feel the stretch in your inner thighs.
04:50Exhale slowly.
04:53Take a long, deep breath in.
04:56Exhale slowly.
04:59Take a long, deep breath in.
05:02Exhale slowly.
05:04When you exhale slowly, try to stretch your calf muscles, core muscles, and thighs.
05:14Don't lift your knees up.
05:16Don't press the natural curve under your knees.
05:23Take a long, deep breath in.
05:25Exhale slowly.
05:27Take a long, deep breath in.
05:29Exhale slowly.
05:33Take a long, deep breath in.
05:35Exhale slowly.
05:39And center.
05:41This time, hold your knees as far as your hand can reach.
05:49Hinge from your hips, not from your shoulders.
05:54Hinge from your hips.
05:58Engage your core.
06:00Lengthen your spine.
06:02Try to move your hands from here.
06:05Move your hands from your thighs.
06:08Hinge from your hips, not from your shoulders.
06:12Those who have pain in their spine, try to stretch while looking up.
06:19Don't look down.
06:22Look up and straighten your spine.
06:26Lengthen your spine.
06:29Hold.
06:32Go as far as you can.
06:39But keep looking up so that you don't have a curve in your spine.
06:45Hinge from your hips.
06:48Hinge means, if you are here, then you have a curve in your spine.
07:25stretch.
08:25Now, we will do 5 push ups.
08:27We will not do any crunches.
08:29We will not do any shoulders up.
08:31We will do 5 anticlockwise.
08:33We will start from the front and then move back.
08:35And then forward.
08:37Then back.
08:39Then forward.
08:41Then back.
08:43Two more.
08:45And then
08:47last time
08:49forward.
08:51And then forward.
08:55Now, we will
08:57start with the bridge pose.
08:59I have already taught you the bridge pose.
09:01This is a pose
09:03that anyone can do.
09:05If you have a pain in your back,
09:07if you have a pain in your knees,
09:09if you have an overall weakness in your body,
09:11if you have a sense of pain,
09:13if you have an inflammation,
09:15this will relax
09:17all your muscles
09:19and give you strength.
09:21So, imagine that
09:23your whole back bone is resting on the mat.
09:25Your core muscles
09:27are well engaged.
09:29Your feet are aligned
09:31with your knees.
09:33In fact, this is a very easy
09:35criteria that your fingertips
09:37touch your AD.
09:39That's it. This means
09:41that your knees and calves
09:43are aligned.
09:45After that, slowly
09:47get up with your core.
09:49Not with your spine.
09:51Stretch your spine.
09:53And then
09:55go back down.
09:57Then get up with your core.
09:59And then go back down.
10:01This is one way to warm up.
10:03What do you do in this?
10:05You learn to engage your core muscles.
10:07This means that
10:09the next time you walk, get up and sit,
10:11you will be able to squeeze
10:13these muscles.
10:15If you squeeze these muscles,
10:17you initiate
10:19all your digestive organs.
10:21You strengthen
10:23your spine.
10:25You initiate the power of your glutes.
10:27So, imagine that your knees
10:29will get strength because you are
10:31engaging all these muscles.
10:33And then slowly come back.
10:35After this,
10:37we are going to do board pose
10:39and navasana.
10:41I will give you three variations
10:43of board pose and navasana.
10:45The first effect is
10:47simple.
10:49The way you were doing bridge pose,
10:51the way you were engaging your glutes
10:53and getting up,
10:55in the same way,
10:57you engage your glutes
10:59and get your feet up.
11:01This means that
11:03your entire back bone is still in the mat.
11:05If this process
11:07is comfortable for you,
11:09then slowly engage your core.
11:11This means
11:13that you have lifted your legs up.
11:15This means that your tail bone
11:17is curving
11:19towards your nose.
11:21So, there is no arch there.
11:23When you get up,
11:25the only mistake you can make
11:27is that you are straining
11:29your cervical spine.
11:31To avoid that,
11:33pull your chin towards your chest.
11:35Don't come up like this.
11:37Don't pull your chin towards the sky.
11:39Pull your chin towards your chest.
11:41If you pull your chin towards your chest,
11:43then you have locked your cervical spine.
11:45So, there is no pressure in your neck.
11:47So, this is the first stance.
11:49Only here.
11:51Hold it like this.
11:53This means that you engage your core
11:55and hold it like this.
11:57If this is doable,
11:59you can do it.
12:01Then you can come up.
12:03This has a negative effect.
12:05It means that
12:07if you can't sit
12:09in this pose,
12:11then you can
12:13sit like this and
12:15go back.
12:19The first variation was
12:21where your tailbone is on the mat.
12:23That is a very safe pose.
12:25If you have back pain,
12:27then engage your core like that.
12:29If you find it easy,
12:31then sit and
12:33dig your heels on the mat.
12:35Go back as much as you can.
12:37Go back as much as you can.
12:41If this is doable,
12:43then the third pose is
12:45where you lift your knees
12:47upwards.
12:49Keep your knees straight.
12:51Not downwards.
12:53Keep them straight.
12:55If this is doable,
12:57then keep your legs straight.
13:01Ideally,
13:03you can do this pose
13:05in any way.
13:07Engage your core in all the processes.
13:09Do it the way
13:11you can easily do it.
13:15When you start
13:17any process,
13:19first listen to your body.
13:21How far can you do it?
13:23After that,
13:25as your strength decreases,
13:27you will realize that you can do
13:29a lot of movements
13:31very well.
13:33Engage your core.
13:35You can do it in any way.
13:37Ideally,
13:39hold it for 30 seconds.
13:41Engage your core.
13:43Straighten your spine.
13:451, 2,
13:473, 4,
13:495,
13:516,
13:537, 4,
13:558, 9,
13:577,
13:598,
14:019,
14:0310, 11,
14:0512, 13,
14:0714,
14:0915.
14:11Ideally,
14:13you can change the variations.
14:1515,
14:1716.
14:19Engage your core for at least 30 seconds.
14:2114.
14:23Remember that
14:25there is nothing in this pose with your hands.
14:27If you straighten your legs
14:29and put your hands like this,
14:31it is because of your core strength.
14:3315, 16,
14:3517,
14:3718,
14:3919, 20.
14:41It is actually
14:431 minute.
14:451, 2, 3,
14:474,
14:495, 4,
14:515, 4,
14:535, 6,
14:556, 7,
14:578,
14:599, 10.
15:01Slowly, turn your knees and come back to the mat.
15:03Whenever you do this,
15:05after the workout,
15:07or after moving your core,
15:09sit straight.
15:11Try to
15:13engage your spine
15:15while working out
15:17and while moving your core.
15:19Straighten your spine
15:21and come back to the mat.
15:23Take a deep breath.
15:27Relax your core muscles.
15:33Very nice.
15:35The way we
15:37squeeze all our core muscles
15:39in the board pose
15:41while moving up and down,
15:43this is how we do
15:45the bow pose.
15:47In this pose,
15:49we pull all the muscles
15:51from the outside.
15:53In preparation,
15:55let's do the cobra pose.
16:01Straighten your elbows.
16:03Bring your palms
16:05close to your chest.
16:09Squeeze your elbows.
16:11Don't make an A.
16:13Rather,
16:15bring your elbows close to your chest.
16:17Take a deep breath.
16:21Don't come up
16:23too fast.
16:25Engage your glutes
16:27and core muscles.
16:29Engage them.
16:31Take a deep breath.
16:33Hold your elbows.
16:35Don't lock them.
16:37Squeeze them.
16:43Slowly, come back to the mat.
16:47Again, take a deep breath.
16:51Come back to the mat.
17:01Slowly, come back to the mat.
17:05While doing the
17:07bow pose,
17:09remember
17:11to engage
17:13the core muscles.
17:15Ideally, lower abdominal muscles.
17:17The muscles below the navel.
17:19While lifting,
17:21focus on the thighs.
17:23Go up through the thighs.
17:25While pressing your knees,
17:27don't bring them back.
17:31While opening your elbows,
17:33bring them up.
17:35Do you understand the difference?
17:37Don't pull your legs
17:39to lift your upper body.
17:41Open them
17:43and bring them up
17:45through the thighs.
17:47The pressure is on the core.
17:51Bring your hands
17:53to the back.
17:55Engage the core.
17:57Let's do
17:59a preparatory pose.
18:01Squeeze,
18:03engage,
18:05lengthen.
18:07Just feel
18:09that you have to come up.
18:11Then, go down.
18:13Then, come up.
18:15Comfortable?
18:17Now,
18:19hold the center
18:21of the feet.
18:23Not the heel.
18:27Take a deep breath.
18:29Squeeze the core.
18:31Again,
18:33try not to squeeze
18:35the shoulders
18:37while coming up.
18:39Keep them open.
18:41In fact, keep the shoulders
18:43open.
18:45Squeeze the core.
18:47When you come up,
18:49while squeezing the core,
18:51don't do this.
18:53The chest
18:55and shoulders
18:57should be open.
18:59Hold the core.
19:011,
19:032,
19:053,
19:074,
19:095.
19:11Slowly,
19:13come back.
19:15I know that
19:17the process has just started.
19:19You may feel
19:21that the bow pose
19:23is a little too much.
19:25If you feel too much,
19:27just relax.
19:29After this,
19:31we will do a downward dog.
19:33It is a very simple pose.
19:35In fact, it is a very relaxing pose.
19:37Engage the core.
19:39Just like
19:41you
19:43squeezed the elbows
19:45inwards yesterday,
19:47in the same way,
19:49we will stretch the elbows.
19:51Stretch.
19:53Engage the core.
19:55Take a deep breath.
19:59And hold.
20:01If you feel that your heel
20:03is not touching the ground,
20:05you can stretch like this.
20:07You can move
20:09your knees inwards.
20:11Stretch.
20:131,
20:152,
20:173,
20:194,
20:215,
20:236,
20:257,
20:278,
20:299,
20:3110,
20:3311,
20:3512,
20:3713,
20:3914,
20:4115,
20:4316,
20:4517,
20:4718,
20:4919,
20:5120,
20:5321,
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21:0125,
21:0326,
21:0527,
21:0728,
21:1129,
21:1330,
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21:1732,
21:1933,
21:2134,
21:2335,
21:2536,
21:2737,
21:2938,
21:3139,
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21:4154,
21:4355,
21:4556,
21:4757,
21:4958,
21:5159,
21:5360,
21:5561,
21:5762,
21:5963,
22:0164,
22:0365,
22:0566,
22:0767,
22:0968,
22:1169,
22:1370,
22:1571,
22:1772,
22:1973,
22:2174,
22:2375,
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23:0799,
23:09100,
23:11103,
23:13104,
23:15105,
23:17106,
23:19107,
23:21108,
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