Feeling the burn? Find fast relief from gastric upsets with these top poses...
Yogi David Olton reveals his yoga postures to help fight indigestion.
Wind relieving posture
- Lie on your back with your left leg straight and place your right knee towards the chest with hands clasped around shin.
- Inhale deeply filling your lungs.
- Hold the breath and lift the head and shoulders bringing your nose to your knee.
- Hold your breath retaining the position for a few seconds.
- Exhale and slowly lower back to the original position.
- Repeat three times on the right leg and three times with the left.
Revolving abdomen
- Lie on your back with your knee bent and together above hips.
- Place arms by the side shoulder height and palms face upwards.
- The back of the head should be resting on the mat with chin in alignment with the chest so the neck is long.
- Inhale deeply, and on the exhale float the knees towards the right elbow, place right hand on outside of left knee and turn chin towards left shoulder.
- Hold for 5 deep breaths. Inhale head to centre first, release right hand and bring knees back to centre above hips.
- Repeat exercise three times on each side.
Forward bend
- Sit upright with the legs together with feet flexed.
- Feel the sitbones, (the two boney parts of your bum) pressing down into the mat.
- Inhale, lifting out from the hips and raise the arms alongside your ears.
- Exhale and fold from the hips and reach your hands around your feet, (you can use a towel if you cant reach).
- Extend your trunk along your legs and bend your elbows out to the sides as you pull on your feet.
- Lower your head until your forehead rests on your shins.
- Hold for about 20 seconds.
- To come out, raise your head and release your hands. Keep your back straight raise your trunk and come back to the original position.
- Ideally practice every day, or three-four times a week if time is tight. Begin with a few rounds of the sun salutations to warm and limber your body before moving into the aforementioned asanas. Remember a little goes a long way, so even 15 minutes a day should reap benefits.
- Lie on your back with your left leg straight and place your right knee towards the chest with hands clasped around shin.
- Inhale deeply filling your lungs.
- Hold the breath and lift the head and shoulders bringing your nose to your knee.
- Hold your breath retaining the position for a few seconds.
- Exhale and slowly lower back to the original position.
- Repeat three times on the right leg and three times with the left.
Revolving abdomen
- Lie on your back with your knee bent and together above hips.
- Place arms by the side shoulder height and palms face upwards.
- The back of the head should be resting on the mat with chin in alignment with the chest so the neck is long.
- Inhale deeply, and on the exhale float the knees towards the right elbow, place right hand on outside of left knee and turn chin towards left shoulder.
- Hold for 5 deep breaths. Inhale head to centre first, release right hand and bring knees back to centre above hips.
- Repeat exercise three times on each side.
Forward bend
- Sit upright with the legs together with feet flexed.
- Feel the sitbones, (the two boney parts of your bum) pressing down into the mat.
- Inhale, lifting out from the hips and raise the arms alongside your ears.
- Exhale and fold from the hips and reach your hands around your feet, (you can use a towel if you cant reach).
- Extend your trunk along your legs and bend your elbows out to the sides as you pull on your feet.
- Lower your head until your forehead rests on your shins.
- Hold for about 20 seconds.
- To come out, raise your head and release your hands. Keep your back straight raise your trunk and come back to the original position.
- Ideally practice every day, or three-four times a week if time is tight. Begin with a few rounds of the sun salutations to warm and limber your body before moving into the aforementioned asanas. Remember a little goes a long way, so even 15 minutes a day should reap benefits.
Content sourced from Women's Fitness online.
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