During wintertime everything begins to slow down. The days feel much shorter and we spend more time seated indoors, usually snuggled up on the couch with a hot cup of tea in hand.
As we begin to move towards spring, it’s time to start moving our bodies again. Retreat Host Nerida deonstrates 8 yoga poses at home to strengthen and lengthen your muscles all while stimulating your digestive system.
1. Virasana (Hero Pose)
The postures name comes from the Sanskrit word vajra. It has both the meanings of “thunderbolt” and “diamond.” Vajrasana helps digestion by blocking blood flow to the legs and thighs and increases it in the stomach area.
To get into the pose, start on the floor on all fours. Bring your knees together and sit back on your legs. Allow your seat bones to rest heavy on your heels. Let your hands rest on your thighs. Hold for 5 breaths.
2. Parivrtta Vajrasana (Revolved Hero Pose)
Parivrtta Vajrasana is similar to Vajrasana, however it involves the addition of a twist. The twist stretches the abdominal muscles which helps to further stimulate digestion.
To get into the pose, start on the floor on all fours. Bring your knees together and sit back on your legs. Allow your seat bones to rest heavy on your heels. To add the twist, place your left hand on your right thigh and turn your chest to the right. Place your right hand on the floor behind you or wrap your right arm around your back and hold your left elbow with your right hand. Hold for 5 breaths and then repeat this process on the other side.
3. Ardha Matsyendrāsana (Seated Twist Pose)
The postures name is derived from Sanskrit and translates as “Half Lord of the Fishes Pose.” Ardha Matsyendrāsana improves body posture and stimulates the digestive system. The deep twisting action massages internal organs which helps rid toxins from the body.
To get into the pose, start on the floor with your legs straight out in front of you. Bend your right knee, lift it up and place it on the floor outside your left knee. Bend your left knee and bring it to rest at the outer edge of your right hip. Ground your right seat bone. Turn your chest to the right. Bend your left elbow and place it on the outer edge of the right thigh with fingers pointing to the sky. Place your right hand on the floor behind you and continue twisting to the right. Hold for 5 breaths and then repeat this process on the other side.
4. Malasana (Garland pose)
The postures name comes from the Sanskrit word mala. It translates as “garland” and refers to a string of mala beads. This posture opens the hips and relaxes the lower back. Sitting in Malasana applies a gentle pressure to the lower abdomen which encourages digestion.
To get into the pose, start standing and separate your feet shoulder width apart. Turn our toes out slightly and bend your knees to squat down. Let the palms touch at the center of the chest with the elbows pressing against the inner knees. Hold for 5 breaths.
5. Ardha Baddha Parivrtta Malasana (Half Bound Revolved Garland Pose)
Ardha Baddha Parivrtta Malasana is similar to Malasana, however it involves the addition of a twist. The twist stretches the abdominal muscles which helps to further stimulate digestion.
To get into the pose, start standing and separate your feet shoulder width apart. Turn our toes out slightly and bend your knees to squat down. To add the twist, wrap your right arm in front of your right shin and wrap your left arm around your back. Gently clasp your hands together behind your back. Hold for 5 breaths and then repeat this process on the other side.
6. Navasana (Boat Pose)
The name comes from the Sanskrit word nava meaning “boat”. Navasana improves digestion as it contracts the core muscles. This contraction massages the organs and stimulates digestion.
To get into the pose, sit on the floor with your legs straight in front of you. Place your hands on the floor beside your hips so that you can sit up straight. Bend your knees and lift your thighs at a 45 degree angle. Lean slightly back without rounding the spine. Try to lift your feet off the floor so that your shins are parallel to the floor. For an extra challenge try and straighten your legs. Hold the posture and bring your awareness to your breath. Hold for 5 breaths.
7. Utthita Parivrtta Anjaneyasana (Revolved Lunge Pose)
The postures name is derived from Sanskrit and translates as “extended revolved salutation.” It strengthens the legs while rotating and lengthening the spine. The deep twist applies pressure to the abdomen which massages the organs and stimulates digestion.
To get into the pose begin in a low lunge with your right foot forward. Bring the palms together at the center of the chest. Turn the torso to the right, placing the left elbow outside the right thigh. Lift the left knee up off the floor. For an extra challenge, extend the left fingers towards floor and left fingers to the sky. Hold for 5 breaths and then repeat this process on the other side.
8. Ardha Ananda Balasana (Half Happy Baby Pose)
The name comes from the Sanskrit words, ananda, meaning “happiness” and bala, meaning “child”. This posture releases the low back, lengthens the spine and opens the hips. The abdominal organs undergo compression which increases blood flow into the organs. This stimulates the digestive system.
To get into the pose, begin by lying down on your back. Bend your right knee and draw it towards your right armpit. Hold your right foot with your right hand. Have the sole of your foot facing the sky. Hold for 5 breaths and then repeat this process on the other side.
Join Nerida on retreat at Billabong. View our Retreat Calendar here.