Aarogya Wave
Aarogya Wave
  • 3 months ago
Day 6 is here! Today’s yoga session is designed to further detoxify and energize your body, focusing on movements that boost digestion and core strength.

✨ **Highlights:**
1. **Energizing Warm-Up**: Get your body moving with dynamic stretches and breathing exercises. ️
2. **Core-Centered Poses**: Engage your core muscles with targeted poses to support gut health.
3. **Detoxifying Twists**: Deepen your detox with powerful twists that stimulate your digestive organs.
4. **Balancing Asanas**: Improve your balance and stability while promoting healthy digestion. ⚖️
5. **Gentle Cool Down**: End with calming poses that relax the body and mind. ‍♂️

**Pro Tips**:
- Focus on engaging your core throughout the practice for maximum benefit.
- Stay mindful of your breath to enhance the detoxifying effects.
- Continue hydrating and eating a balanced diet to support your gut health journey.

**Join us for Day 6 and feel the transformative power of yoga for your gut!**

#YogaForGutHealth #Day6 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday

Category

📚
Learning
Transcript
00:00Let's get started with our workout today.
00:07We will do some stretches on the mat for warm-up and then we will do some yoga asanas.
00:14I think by doing all these yoga asanas, you must have gained some flexibility in your body.
00:20You must be finding all the poses that we are doing easy.
00:24So, we will add some new poses as well.
00:30So, we will start with a cowboy cat stretch.
00:33Your hips should be aligned with your knees.
00:36Your hands should be aligned with your shoulders.
00:40But before doing the stretch, fold your hands inwards, not outwards.
00:47And roll your elbows inwards, not outwards.
00:55After this, we will stretch all the way back and then forward.
01:00Stretch all the way back and then forward.
01:05Stretch all the way back and then forward.
01:09Feel the stretch in your calf muscles, hamstrings and quads.
01:18Stretch all the way back and then forward.
01:26This time, we will do a cowboy cat stretch.
01:29Take a deep breath and move your pelvis upwards.
01:34Arch your spine and take a deep breath.
01:40When you squeeze your pelvis inwards, make sure that you are not moving your shoulders.
01:48You will be moving only your pelvic floor muscles.
01:52You will be squeezing your pelvis to create a center.
01:56From here and then back.
01:58Again inwards and then backwards.
02:04Your spine should be aligned with your knees.
02:12We are doing core movements and core strengthening.
02:18But make sure that your core muscles support your spine.
02:25So, if you are doing a core workout, make sure that you are forcing your spine.
02:33And then back.
02:35We will do a bird and a dog pose.
02:39Engage your core muscles.
02:42Make sure that you don't let go of your core muscles.
02:45Arch your spine outwards.
02:49Engage all the muscles around your navel.
02:58Fly like a bird.
03:01Engage all the muscles around your navel.
03:09Squeeze like a dog.
03:14Engage all the muscles around your navel.
03:18Engage all the muscles around your navel.
03:28If you feel that your neck is stretching, keep your neck neutral.
03:36In fact, we will start with our neck neutral.
03:39We will focus on our core muscles.
03:43When you stretch your neck, you are engaging your core muscles.
03:50When you let go of your breath, you are engaging your core muscles.
03:56You can keep your neck neutral.
03:59If you feel comfortable, you can squeeze your neck.
04:07If you feel pain in your neck, you can keep your neck neutral.
04:21Do this 10-11 times.
04:23Stretch your neck.
04:25As if someone is pulling you up with their hands.
04:28As if someone is pulling you down with their elbows.
04:31Lengthen your spine.
04:34Stretch your neck.
04:37Engage your core muscles.
04:39When you let go of your breath, you are engaging your core muscles.
04:43Exhale and engage your core muscles.
04:52Do this 10-12 times.
04:57Exhale and engage your core muscles.
05:05We will do the same on the other side.
05:07Keep your neck neutral.
05:15Engage your core muscles.
05:17Align your knees with your hips.
05:20Align your knees with your hips.
05:23Align your knees with your hips.
05:26In and out.
05:29In and out.
05:32In and out.
05:35If you feel pain in your knees, you can keep a cushion under your knees.
05:45This is a difficult pose.
05:47We are doing this exercise for the first time.
05:50You will feel it is easy.
05:54You will feel it is easy.
05:56You will feel it is easy.
05:58You will feel it is easy.
06:02Squeeze your spine.
06:06In and out.
06:57One, two.
07:27One, two, three, four, five, six, seven, eight, nine, and ten.
07:49One, two, three, four, five, six, seven, eight, nine, and ten.
08:05One, two, three, four, five, six, seven, eight.
08:18One, two, three, four, five, six, seven, eight, nine, and ten.
08:25Squeeze and out.
08:27Squeeze and out.
08:29Squeeze and out.
08:31Squeeze and out.
08:33Squeeze and out.
08:35Squeeze and out.
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11:47Squeeze and out.
11:49Squeeze and out.
11:51Opposite leg and opposite hand.
11:53Center.
11:55Opposite.
11:57Center.
11:59Opposite.
12:01Just remember one thing.
12:03Don't do this in a cyclic movement.
12:05Don't do it like this.
12:07Come to the center.
12:09Stop.
12:11Pull your core muscles.
12:13Pull them up and down.
12:15Then come back.
12:17Then the other side.
12:19Pull.
12:21Pull.
12:23Pull.
12:25Pull.
12:27Pull.
12:29Pull.
12:31Pull.
12:33Pull.
12:35Pull.
12:37Pull.
12:39Pull.
12:41Pull.
12:43Do it.
12:45When you do this movement,
12:47So, when we do this movement, all the muscle groups around your navel get activated.
12:54So, imagine that your entire spine is rested.
12:58There is no pressure in your back.
13:01Your joints are stable.
13:03In fact, there is no pressure in your knees and ankles.
13:06And even while doing this, you are working out your entire core.
13:11That is why it is called single leg and single hand.
13:14So, there is no pressure in your back.
13:16So, come back slowly.
13:20The next movement we are going to do is called leg raises.
13:24In this movement, our entire core gets activated along with the legs.
13:30But, if you have a pain in your back and you feel a little uncomfortable,
13:35then you can place both your palms on the support of your tail bone.
13:42Squeeze your legs and pull them.
13:46Now, you will move your legs as far as you feel comfortable.
13:51So, if you feel comfortable moving your legs up and down, then move your legs up and down.
13:57If you feel comfortable moving your legs up and down, then move your legs up and down.
14:02You will decide your range of motion.
14:07While doing this, there is no arch in your spine.
14:11That means you are not separating your spine from the mat.
14:14Your spine will still remain on the mat.
14:17It will engage all the muscles around your entire navel.
14:23You will be able to inhale automatically when you come back.
14:27You have to let go of your breath while doing this movement.
14:31First, let's do one full set without raising the upper body.
14:38After that, we will raise the upper body.
14:41Let's do one full set without raising the upper body.
14:471, 2, 3, 4, 5, 6, 7, 8, 9, 10
14:52Keep your knees straight.
14:54Don't bend your knees.
14:55What will happen if you bend your knees?
14:58If you pose like this, the pressure on your lower abdominal will be completely gone.
15:07Try to keep your legs straight.
15:09The pressure on your lower abdominal muscles should remain intact.
15:14Even if you can't do 20 reps, do 10 reps.
15:18But the format should be correct.
15:213, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18
15:5018, 19, 20
15:55We will do 10 more.
15:56Core is a very big muscle and a very strong muscle.
16:0110-15 reps will warm you up.
16:0420, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30
16:26Good.
16:29As I said, let's increase the level.
16:32Now you all understand how to engage your core.
16:36Let's strengthen it a little.
16:38We will add some basic workout moves along with the exercise.
16:43But keep yourself in full range.
16:47Don't push yourself too much.
16:49Apply as much as you can.
16:51Then you will gradually become consistent.
16:54You will see that your body strength and endurance will increase.
16:59Gently place your hands on your core.
17:02Both of your palms.
17:04Take a deep breath.
17:07Inflate your stomach.
17:10Exhale.
17:14Relax your back bone.
17:16Inhale.
17:21Exhale.
17:24Inhale.
17:29Exhale.
17:34Inhale.
17:38Exhale.
17:45Now when we will do the leg raises, we will lift our body a little.
17:52The process is the same as I was explaining.
17:55You will tuck your chin.
17:57Any core movement, any crunch movement,
18:01in which you are engaging your upper body,
18:04your chin will never go towards the sky.
18:09You are putting too much pressure on your entire survival.
18:14So, what you have to do is, you will tuck your chin
18:17when you are doing the movement upwards.
18:20Keep your core engaged.
18:22Don't keep your hands in support.
18:24The support of your tailbone with your palms
18:27is always for going up and down.
18:29If you move to the side, you will be able to move.
18:31Keep your core engaged.
18:33Squeeze.
18:34This time, a little upwards.
18:36With your legs.
18:38So, 1, 2, 3, 4.
18:44So, you will feel as if your legs are going up and down.
18:49But, try to keep your core engaged.
18:53In any movement, you will not go up and down.
18:57I will show you by posing from the side.
19:00There is no movement in my upper body.
19:02My upper body is completely stable.
19:04But, by going up and down on the legs,
19:06it feels as if there is movement in the upper body.
19:08Keep your tailbone in support.
19:11The upper body is completely up.
19:13So, 1, 2, 3, 4.
19:185, 6, 7.
19:22Keep your lower abdominals engaged.
19:278, 9, 10.
19:311, 2, 3.
19:36Keep your chin tucked.
19:384, 5.
19:40If you feel a stretch in your upper body due to this,
19:42keep your first thigh in support.
19:45Keep your spine rested.
19:47Keep your core engaged.
19:49The way we were doing the first leg raises,
19:51do the same.
19:531, 2.
19:55Last 10.
19:573, 4.
20:00Chin tucked. Eyes to the legs.
20:025, 6, 7.
20:078, 9, 10.
20:13Now, relax.
20:15The hip switches that we did while sitting,
20:18lie on both sides.
20:21Stretch both your knees to the opposite side.
20:26Pull your navel inwards.
20:29Now, the other side.
20:31Do a simple stretch.
20:33Relax.
20:35Take a deep breath.
20:37Now, the other side.
20:40Take a deep breath.
21:03Wow!
21:05Now, bring your single leg down.
21:09Stretch your other leg as much as you can.
21:13If you feel a stretch in your lower back,
21:15that's fine.
21:17You can bend your knee a little.
21:20But what you can do is,
21:22when you are stretching,
21:24when you are pulling one knee inwards,
21:26bring the other leg down at length.
21:29This is how you can do the Pawan Mukha.
21:32Now, pull both your knees towards your chest.
21:37Your entire spine should be rolled.
21:41Pull.
21:51Twist.
21:53If you have a problem doing Eagle Legs,
21:55do a simple 90 degree leg stretch.
21:57If you can do it, do it with Eagle Legs.
22:00Stretch both the sides.
22:18Do it again.
22:20Stretch both the sides.
22:30Do it again.
22:52Do it again.
22:54We have done a lot of Pawan Mukhas.
22:57Now, let's do the Opposite Asana.
22:59Bhujangasana.
23:01Again, all these poses are very effective for your back.
23:05You can sit like this during the day and do some work.
23:09When you are in front of the laptop,
23:12stretch your spine 4-5 times.
23:15Take a deep breath.
23:19Upwards.
23:27Again.
23:31Take a deep breath.
23:35Upwards.
23:41Take a deep breath.
23:43Backwards.
23:44Simple.
23:45If you feel pressure while doing the Child Pose,
23:48you can do the Shavasana after the entire session.
23:52Child Pose or Shavasana.
23:54Whichever is more comfortable for you.
23:56I just want you to be relaxed.
24:00Take your hips back and squeeze your spine.
24:03Good.
24:56Again.
25:04Again.
25:06Backwards.
25:09Thank you so much, everyone, for joining in.
25:16We will meet again tomorrow.
25:18You may feel some workout in your core.
25:21So, let it be.
25:22Relax.
25:23Drink water.
25:25Stay happy.
25:26Stay healthy.
25:27See you.
25:28Bye.
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