Yoga postures for digestion

Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS

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hey guys I’m Sarah Beth this gentle

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sequence for digestion and bloating

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we’ll start on our backs pull both knees

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in

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for full wind pose or AAPIs onna just

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hold your legs don’t try to force them

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into your chest instead relax and feel

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your lower back release

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the breath we’re gonna use in this

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routine is a belly breath so as you

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inhale through your nose feel your belly

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expand and push out then as you exhale

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through your nose feel your belly

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contract and fall breathing this way

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within each posture will help massage

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your organs move blockages and relax you

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physically and mentally as your

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digestive process can fire up

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for half win pose extend your left leg

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long down on the mat and hold on to your

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right shin maintain your belly breath

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and allow everything else to relax from

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your toes to your eyebrows

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pull your left knee back in and switch

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sides extend your right leg long down on

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the mat and again this is a gentle pose

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so not much effort is needed focus on

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your belly breath and relaxation

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pull both knees in settle into your

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lower back

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then gently roll over onto your left

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side into a fetal position keep your

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knees tucked in close for a gentle but

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efficient twist reach your right arm up

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and open your chest and shoulders to

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your right

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allow your right arm and possibly your

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shoulder to rest on the mat try your

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belly breath here for optimal cleansing

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and rinsing

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to undo your twist just curl up on your

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left side again keep your knees tucked

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in roll onto your back

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then onto your right side into a fetal

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position

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reach your left arm up and open your

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chest and rest your left arm and maybe

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the shoulder on the ground behind you

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relax everything and force nothing

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curl up on your right side into your

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fetal position then use your top hand to

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press up to seated on your mat into a

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seated position just cross at the ankles

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place your hands on your knees and

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inhale as you gently lift your heart and

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chin then exhale to tuck your chin and

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cave the chest again inhale to open the

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chest and belly and exhale to close the

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chest and belly just one more time

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inhale lift and open exhale cave and

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close

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great come back to Center and extend

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your legs long in front of you bend your

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right knee and place the sole of your

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right foot outside of your left shin

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place your right hand on the mat behind

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you and hug your left arm around your

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right knee to help you gently twist to

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the right

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use your inhale to lengthen your spine

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and as you exhale try twisting a little

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bit deeper inhale to sit up tall exhale

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to twist gently

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then come back to Center and take a

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quick counter stretch to the left now to

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switch sides first switch legs right leg

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goes long left knee bends place your

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left foot outside of your right shin

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plant your left hand behind you hug your

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right arm around your left knee inhale

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sit up tall exhale twist to your left

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keep breathing full and deep and feel

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the expansion and contraction through

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your belly

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come back to Center and take a quick

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counter stretch towards your right

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then back to centre separate your feet

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mat distance lower down onto your elbows

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and just lower your knees to the left

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for a couple of breaths

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now bring your knees back to Center and

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lower both to the right

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bring both knees back up and just go

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side to side like windshield wipers as

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slow as you’d like to go

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if it feels better you can lie down on

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your back while doing this we’ll meet

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there eventually

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from your back on the mat pull both

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knees in

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for full wind pose and lengthen your

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lower back

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her happy baby pose grab the inner

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arches of your feet and spread your

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ankles open the idea here is to flatten

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out your lower back so if your hips are

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peeling up try grabbing on to your

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ankles or knees instead take a couple of

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deep breaths wherever you are

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for half happy baby release your left

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leg long down on the mat place your left

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hand on your left thigh to make sure it

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stays grounded and take one or two big

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breaths

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reach your left hand across to grab your

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right knee then reach your right arm

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straight up from your side and pull your

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knee across the body for a supine spinal

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twist be as gentle as you’d like to be

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and focus more on creating a deep and

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slow breath than forcing your body into

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a pose

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make your way back to Center and find

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your traditional happy baby pose

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then for half happy baby extend your

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right leg long down on the mat place

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your right hand on your right hip and

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breathe

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reach your right hand across to grab

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your left knee then release your left

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arms straight from your side pull your

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knee across the body and breathe into

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your supine spinal twist

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come back to Center

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place your feet flat on the mat for

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bridge pose bring the heels in close

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feet and knees hip distance then tuck

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your tailbone up and lift your spine and

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hips off the mat slowly like you were

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peeling up one vertebra at a time

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engage your legs so your knees press

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forward and keep your tailbone tucking

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up

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when you reach the top make your way

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back down just as slow with the tailbone

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tucking up so it’s the last to touch the

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mat

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two more times slowly lift up into your

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bridge tailbone tucks up knees pressed

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forward weight presses down through your

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feet like you’re trying to push the mat

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away

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then slowly lower one vertebra at a time

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for one last bridge slowly rise and lift

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feel the weight transfer into your

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shoulders then slowly lower all the way

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back down

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keep your tailbone tucking out for soup

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– baddha konasana bring the soles of

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your feet together and let your knees

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fall open soften your legs and hips and

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make one hand into a fist and place it

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knuckles down on your belly slowly move

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your hand in a circular motion going

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clockwise over your belly an experiment

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with pressure as you stimulate digestion

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and flow

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stay here for about a minute massaging

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your belly and feel free to repeat the

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sequence or check out my newest video

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about tips and tricks for a healthy

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digestion subscribe if your news you can

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get my newest uploads every Friday and

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click the thumbs up and comment if this

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routine works for you thanks for joining

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me I’ll see you next time

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