♀️ Day 7: Gut Reset Exercise ♂️
Congratulations on reaching Day 7! Today’s session is a special blend of invigorating movements and soothing stretches designed to finalize your first week of gut health-focused yoga.
✨ **Highlights:**
1. **Revitalizing Warm-Up**: Start with invigorating stretches to awaken your body and mind.
2. **Digestive Boosters**: Incorporate poses that stimulate and support your digestive system.
3. **Strength & Flexibility**: Combine core-strengthening exercises with flexibility-boosting poses. ♀️
4. **Restorative Poses**: Enhance relaxation and gut health with restorative poses that calm and soothe. ♂️
5. **Mindful Cool Down**: Conclude with a mindful cool down to promote overall well-being and digestion.
**Pro Tips**:
- Reflect on your progress and celebrate the completion of the first week.
- Continue to practice mindful breathing and stay hydrated.
- Maintain a balanced diet to complement your yoga routine.
**Celebrate Day 7 with a rejuvenating yoga session and continue your journey to optimal gut health!**
#YogaForGutHealth #Day7 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
✨ **Highlights:**
1. **Revitalizing Warm-Up**: Start with invigorating stretches to awaken your body and mind.
2. **Digestive Boosters**: Incorporate poses that stimulate and support your digestive system.
3. **Strength & Flexibility**: Combine core-strengthening exercises with flexibility-boosting poses. ♀️
4. **Restorative Poses**: Enhance relaxation and gut health with restorative poses that calm and soothe. ♂️
5. **Mindful Cool Down**: Conclude with a mindful cool down to promote overall well-being and digestion.
**Pro Tips**:
- Reflect on your progress and celebrate the completion of the first week.
- Continue to practice mindful breathing and stay hydrated.
- Maintain a balanced diet to complement your yoga routine.
**Celebrate Day 7 with a rejuvenating yoga session and continue your journey to optimal gut health!**
#YogaForGutHealth #Day7 #GutPhaseYoga #HealthyLiving #WellnessJourney #MindBodySoul #FitnessGoals #DigestiveHealth #YogaEveryday
Category
📚
LearningTranscript
00:00Hello everyone, welcome to today's session.
00:09Let's start the session.
00:11And we will start with some warm-up moves on the mat.
00:15So all of you come on the mat.
00:16In fact, if you don't use the mat,
00:19you can always use a cotton sheet.
00:21Fold it 2-3 times so that it can be a good support for you.
00:27We will start with glute bridges, which is on the mat.
00:30And we will try to engage our core muscles well.
00:36Because I think everyone has understood
00:38what the core muscles are and how powerful they are.
00:41If you use these muscles all day,
00:43your posture will improve, your digestion will improve.
00:47And your energy, the energy that you have all day
00:51to do anything inside you,
00:52prana energy and all,
00:54will all improve just by watching your core muscles.
00:58How you sit, how you walk,
01:01you don't slump, you don't roll your shoulders too much.
01:07Come on, let's start.
01:09This is a pose that is very effective for people
01:11who are worried about their back pain.
01:16Don't think that your core muscles
01:20are actually a support group for your back bone.
01:26This is a support group for your back bone.
01:30If anything is supporting your back bone,
01:33then it is all these muscles.
01:35If you always keep these core muscles loose,
01:39then there will be pressure on your back bone all day.
01:42If I don't sit straight using my muscles
01:46and sit like this, then what does it mean?
01:48All the pressure is coming on the back bone.
01:50All the organs are also sitting on top of each other.
01:53They are all crowding out each other.
01:55So the idea is that even if you are sitting,
01:58then if you engage your core properly,
02:02then your back bone will also benefit a lot.
02:06So this is not something different.
02:07If you are doing a core program,
02:09we are doing gut research,
02:10in which we are talking about the core,
02:13then we are also talking about your back bone.
02:16So you can do all these poses easily.
02:19You will only keep the range that you can do.
02:24It is not necessary that your legs or hips go very high today.
02:28But if you do it consistently,
02:30then your body will lose all the endurance
02:33from all these movements very quickly.
02:36So we will engage the core.
02:37We will take the navel in.
02:39We will take a deep breath first.
02:43While exhaling, we will take the navel in.
02:46After taking it in, we will take it up.
02:50In and up.
02:52We will squeeze it and take a deep breath.
02:57We will exhale.
03:02Then we will take a deep breath in.
03:06And then we will exhale.
03:10During this entire process, my back was completely flat.
03:14I did not lift my spine up by arching it.
03:18Meaning, the muscles of the core were engaged the entire time.
03:22So, breathing in and breathing out has no connection to the spine.
03:27You can breathe in and breathe out while engaging all the muscles.
03:33Let's breathe in once.
03:36Breathing out while lifting up.
03:39When you go up, squeeze and engage the muscles.
03:44Then, go down slowly.
03:47Tighten the entire spine.
03:50There should be no gap here.
03:52There should be a complete connection with the spine.
03:55If possible, pull your hands like this.
04:00Feel that the upper body is being pulled.
04:04Now, tighten your legs.
04:07They should not fall inward or outward.
04:10Keep your hips and knees aligned.
04:14Breathe in and breathe out.
04:19Stretch upwards.
04:22Then, down.
04:25Then, up.
04:27Then, down.
04:29Then, up.
04:31Tighten the muscles.
04:33Squeeze and engage the muscles.
04:36You can hold your hands down as well.
04:38But, this will put pressure on your shoulders.
04:42If you have frozen shoulders or a pain here,
04:45you can keep your hands on the floor or on the side.
04:49You can pull your spine upwards.
04:52Then, go back slowly.
04:54This time, when we hold the C-curve,
05:01we will try to go up with the first variation.
05:05The first variation is that your elbows, hips, and spine are down.
05:10Engage your core like this.
05:13This time, we will start with the second variation.
05:16Keep your elbows at 90 degrees.
05:19Engage your core as well.
05:21But, try to go as far as you can.
05:26Keep your legs at 90 degrees.
05:28Squeeze your navel inwards.
05:31Engage your glutes as well.
05:33Then, hold the C-curve.
05:38Keep in mind that
05:40this movement does not put pressure on your hands.
05:44You will not be able to hold the C-curve with your hands.
05:48You will be able to hold the C-curve,
05:50but there is a hack to it.
05:52If you are not able to hold the C-curve for 30 seconds or 1 minute,
05:58you can put your hands behind your knees.
06:02Let's do a 1-minute timer.
06:041, 2, 3, start.
06:09This is a very easy variation.
06:11I have put my hands behind my knees.
06:13This means there is no pressure on your spine.
06:15Keep in mind that
06:17you will not be able to hold the C-curve with your hands.
06:23You will not be able to hold the C-curve with your breath.
06:28The longer you hold the C-curve,
06:31the easier it is to hold the C-curve.
06:46Absolutely.
06:48If you feel pressure on your neck,
06:52you can support the C-curve with your hands.
06:56But the hold is done with the power of your core.
06:59Hold the C-curve for 45 seconds.
07:01Now, I will tell you a hack.
07:03You can support the C-curve with your palms.
07:08Hold the C-curve for 5 seconds and then hold the C-curve again.
07:11But not for a very long time.
07:13Engage your core muscles and understand how to hold the C-curve.
07:19Hold the C-curve for 5 seconds.
07:22And hold the C-curve for 1 minute.
07:24After the core movement,
07:27come back to the mat.
07:29Don't sit with your back straight.
07:32Relax your spine.
07:34Switch your hips 90 degrees.
07:37Switch your legs 90 degrees.
07:39Switch your ankles 90 degrees as well.
07:50Switch your ankles 90 degrees.
07:53Switch your ankles 90 degrees.
07:59Now, come to the centre.
08:02We are going to do the next variation of this.
08:04This variation is called 100.
08:06So, as the name suggests, this is done 100 times, but it is very easy.
08:13In this, you have to continuously exhale through your nose, like this.
08:19You have to keep your core engaged and dip with your hands.
08:23So, we will try not only to flap with our wrists, but also with our elbows.
08:30From here, you have to directly dip your hands with your rotors.
08:34Correct?
08:35It is very interesting.
08:36We will just dip a little down.
08:40Let's go.
08:41Keep your spine engaged.
08:42Squeeze your core.
08:44And do not move anything else in your entire body.
08:48That's the real thing.
08:49That means you will not move anything else.
08:52Only with your rotors, with your shoulders, with your hands.
08:56Okay, let's go.
08:57Inhale nicely.
08:58Exhale.
08:59All those people who cannot come up from below, come up and sit down.
09:04And go back in a negative movement.
09:06That means you come up and sit down.
09:08And go back in a negative movement.
09:12Positive movement in the sense that you are here.
09:15And then you get up from here and sit down.
09:17But if you cannot come up from below and sit down.
09:20Sit down very gently.
09:22Engage.
09:23See how far you can go.
09:24Let's start.
09:25Let's go.
09:261, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:291, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:331, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:371, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:411, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:451, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:5050.
09:5150 more.
09:521, 2, 3, 4, 5, 6, 7, 8, 9, 10.
09:5660.
10:0720 more.
10:0880.
10:09Last 10.
10:101, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:161, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:201, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:231, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:261, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:291, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:321, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:351, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:381, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:411, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:441, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:471, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:501, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:531, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:561, 2, 3, 4, 5, 6, 7, 8, 9, 10.
10:591, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:021, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:051, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:081, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:111, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:141, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:171, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:201, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:231, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:261, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:291, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:321, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:351, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:381, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:411, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:441, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:471, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:501, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:531, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:561, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:591, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:021, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:051, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:081, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:111, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:141, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:171, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:201, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:231, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:261, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:291, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:321, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:351, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:381, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:411, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:441, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:471, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:501, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:531, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:561, 2, 3, 4, 5, 6, 7, 8, 9, 10.
12:591, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:021, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:051, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:081, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:111, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:141, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:171, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:201, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:231, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:261, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:291, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:321, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:351, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:381, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:411, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:441, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:471, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:501, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:531, 2, 3, 4, 5, 6, 7, 8, 9, 10.
13:561, 2, 3, 4...
14:26When you come up, try not to roll your shoulders like this.
14:32Your forehead should not be like this either.
14:35Your shoulders should be open.
14:37Shoulders should be pulled back.
14:39Chest should be lifted.
14:41Forehead should be stable.
14:43Not like this.
14:45Take a deep breath.
14:47Don't tighten your upper body.
14:50Breathe in deeply.
14:53Do 4 movements.
14:55Relax your upper body.
14:57Do any movement from here to there.
15:00Let's do 20.
15:02Do it continuously.
15:04Do it in a negative or positive way.
15:06Put your hands behind your head.
15:081
15:102
15:163
15:184
15:205
15:226
15:247
15:268
15:289
15:3010
15:321
15:342
15:363
15:384
15:405
15:426
15:447
15:468
15:489
15:5010
15:521
15:542
15:563
15:584
16:005
16:026
16:047
16:068
16:089
16:1010
16:121
16:142
16:163
16:184
16:205
16:226
16:247
16:268
16:289
16:3010
16:321
16:342
16:363
16:384
16:405
16:426
16:447
16:468
16:489
16:5010
16:521
16:542
16:563
16:584
17:005
17:026
17:047
17:068
17:081
17:102
17:123
17:144
17:165
17:186
17:207
17:228
17:249
17:2610
17:281
17:302
17:323
17:344
17:365
17:386
17:407
17:428
17:449
17:4610
17:481
17:502
17:523
17:544
17:565
17:586
18:007
18:028
18:041
18:062
18:083
18:104
18:125
18:146
18:167
18:188
18:209
18:2210
18:241
18:262
18:283
18:304
18:325
18:346
18:367
18:388
18:409
18:4210
18:441
18:462
18:483
18:504
18:525
18:546
18:567
18:588
19:001
19:022
19:043
19:064
19:085
19:106
19:127
19:148
19:169
19:1810
19:201
19:222
19:243
19:264
19:285
19:306
19:327
19:348
19:369
19:3810
19:401
19:422
19:443
19:464
19:485
19:506
19:527
19:548
19:561
19:582
20:003
20:024
20:045
20:066
20:087
20:108
20:129
20:1410
20:161
20:182
20:203
20:224
20:245
20:266
20:287
20:308
20:329
20:3410
20:361
20:382
20:403
20:424
20:445
20:466
20:487
20:508
20:521
20:542
20:563
20:584
21:005
21:026
21:047
21:068
21:089
21:1010
21:121
21:142
21:163
21:184
21:205
21:226
21:247
21:268
21:289
21:3010
21:321
21:342
21:363
21:384
21:405
21:426
21:447
21:468
21:489
21:5010
21:521
21:542
21:563
21:584
22:005
22:026
22:047
22:068
22:089
22:1010
22:121
22:142