Total Transformation of You Yoga & Digestion Guide GIRLY DETOX

Transcription

1 Total Transformation of You Yoga & Digestion Guide GIRLY DETOX Page 1

2 YOGA AND DIGESTION As you may know, your body has its own natural detoxification mechanisms for eliminating toxins from the body. The three main systems that play an important role in the elimination of toxins are the digestive, lymph, and circulatory systems. Although these systems generally do a good job, they can get bogged down by too many toxins, which is why it s a good idea detox regularly. Certain yoga poses can also help encourage the detoxification process. Yoga often portrays an image of a laid back activity that can appear to be more of a hobby rather than a way to trim and tone the body. In fact, Yoga along with weight training can be the perfect mixture needed to get your ody in the shape you desire. Being skeptical is understandable, but these benefits will show you how yoga can help you get fit! I am going to share a sequence of yoga poses that are designed to systematically stretch, and twist compress all parts of the body to help eliminate impurities from your organs while allowing the body to receive oxygenated nutrient rich blood that will flow through the organs. A few internal benefits noticed from this practice include the following: more energy, mental clarity, and better sleep. More external benefits are: improved digestion, clearer skin, fewer aches and pains. You may also notice increased energy, lightened mood, overall feeling of being happy. A few physical benefits are highlighted on the following page. Page 2

3 FLEXIBILITY Increasing one s flexibility can be pivotal when trying to improve overall fitness. As you build muscle mass, it is easy to forget how important flexibility can be. You need to remain functional with your new body and take stress off your joints and muscles MUSCLE STRENGTH Although yoga is typically done with only body weight, it can still be used to increase your muscle strength. There are many forms of yoga such as Iyengar Yoga, Power Yoga, Bikram Yoga, etc. All of these forms focus especially around increasing muscular strength as well as the basic core of yoga, poses, and stretches. ENERGY INCREASE A main component of what yoga is centered around is relaxation of the body and mind. By relaxing your body and muscles, stress and pressure can begin to release and you will begin to feel re-energized. Adding yoga into your workout routine can help you feel refreshed and allow you to power through tough exercises. METABOLISM Stretching and strengthening your core has a massive benefit to your body s functions and how it works. Yoga can improve how your digestive system and liver, both of which have a large impact on your metabolism performs. Weight loss can be right around the corner just by adding a few simple poses to your exercise routine. INJURY PREVENTION Yoga can be a lifesaver for those who may suffer from debilitating injuries that may keep them from exercising the way they wish. Yoga relieves pressure on joints and muscles, and can help aid in injuries anywhere from knee, shoulder, back, neck, and ankle. Especially after physical exercises, adding a stretching/yoga routine will help keep you flexible and functional. Although adding muscle mass is a main goal for many of us, sometimes we can pack on too much, too fast, which could cause injury. Yoga can easily help prevent this from happening. Page 3

4 Let s start by creating a designated yoga space. Clear an area where you will practice yoga. Put on some comfortable fitting clothing that allow you to twist and turn with ease. Now, take a deep breath and get ready to have fun. Page 4

5 APANASANA: KNEES HUGGED TO CHEST This pose is also known as wind-relieving pose. Lie down, relax, and inhale, placing your hands on your knees. Exhale, and hug your knees to your chest. Rock your knees from side to side to maximize the stretch. Stay for 5 to10 breaths, and release your knees. Repeat this move a few more times. NEXT: Extend your right leg while lifting your shoulder blade up off the mat. Look towards your left knee. Stay in this position for one inhale and one exhale. Then switch legs. Alternate legs for a total of 20 reps. Page 5

6 Picture Credit: Yoga Outlet SPINAL TWIST All contracting and twisting poses stimulate the abdominal organs, including the liver and digestive organs. Lie down, hug your knees, and inhale. As you exhale, extend your left leg to the mat and bring your right knee across your body. Stretch your arms out to the side and then look the opposite way. Stay for 5 to 10 breaths. Inhale, and return your hands and knees to center. Repeat on the other side. NOTE: If you have a spinal disc injury, consult your health-care provider before practicing twists of any kind. Page 6

7 Transition to Boat Pose by bending knees to a 90-degree angle, placing hands behind knees, and rolling up to a seated position. Picture Credit: Yoga Outlet NAVASANA (BOAT POSE) Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid, prostate glands, and intestines. Helps relieve stress and improves digestion. Sit with your knees bent. Tilt your upper body backward, and lift your feet from the ground. Extend your arms forward, parallel to the floor, and stretch your feet and legs together so that your legs are between your arms, straightening them if possible. Continue to breathe steadily. Page 7

8 Hold for seconds, and then release your legs. Do two more times. Then relax in a seated position. MARICHIYASANA 3 (MARICHI'S TWIST) This is a nice, relatively simple twist that will help you to stimulate the liver and kidneys. Sit up tall with your legs straight. Bend your right knee, and bring the sole of your right foot to the floor just in front of your right sitting bone. Rest your right hand on the floor behind your back for support. Reach your left hand up so strongly that your ribcage lifts up. Rotate your torso to the right, and bring your left elbow to the outside of your right knee. Stay for 5 deep breaths, gradually and gently using the sensation of your left elbow pressing into to your right leg to encourage your torso to twist further to the right. Look behind you, over your right shoulder or straight ahead, depending on what feels best to your neck. Repeat on the other side. Page 8

9 ADHO MUKHA SAVANASANA (DOWNWARD FACING DOG) Do this all-over stretch to energize your mind and body. Getting the heart higher than the head reverses the pull of gravity and aids in the circulation of blood and lymph. It also gently tones the abdomen, which stimulates digestion. Start on your hands and knees with the entire surface of your palms pressing into the floor and your toes tucked under. Slowly lift the knees and straighten the legs. Press equally into the hands and feet, and lift your sitting bones up as you move the thighs back. Allow the head to hang. Stay for 5 10 deep breaths. Page 9

10 KNEE TO NOSE From Downward Facing Dog: Inhale and lift the right leg as high as possible. Inhale, round back, scoop in abs, and pull right knee to nose. Exhale, kick leg up to Dog Split. Do 5 more Knee to Nose reps then switch to the left leg. Repeat for 5 reps, and then return to Downward Facing Dog. Page 10

11 Transition: Step your right foot to meet your left and move into: Uttanasana (Standing Forward Bend) Hold this pose to strengthen your spine and relieve tension in your neck and back. Stand with your legs apart, and bend forward from the waist. Keeping your back straight, place your hands on the floor. Modification: Can't reach the floor? Place your hands on a yoga block. Page 11

12 TADASANA (MOUNTAIN POSE) Stand with your feet together, big toes touching, spine straight, and head erect. Lift your kneecaps, activating your quads, and press the tops of your thighs back as you point your tailbone down between your heels. Lengthen your spine up, broaden across your collarbones, let your shoulders slide down your back, and stretch your arms down alongside the body, fingers spread and active. Hold for 5 to 10 breaths. Bring your hands to your heart center. Close your eyes. Take a moment to see how you are feeling at this moment. Are you feeling empowered? Zen? Peaceful? Let your thoughts flow in and out. Take one last deep breath in and then, with your exhale, go ahead and let out an audible sigh. Slowly bow your head and seal in that feeling of accomplishment. NAMASTE Page 12