Try to start the day with crunches - they are great for igniting agni - the digestive fire.
Preparation: Calm your breathing. Start with the Balasana (Child Pose) variation, where the legs are joined together and the fists are in the lower abdomen (below the navel). Direct the breath to the back of the body, relax the muscles and internal organs. Next, sit with your legs crossed, bend forward and gradually extend your arms as far forward as possible until you feel resistance. Stay in each of these poses for 1-2 minutes.
Closing: Do Adho Mukha Svanasana (Downward Dog Pose) for five slow, meaningful breaths, then move into Child Pose - extend your arms to either side of your body. Stay in the pose for 2-3 minutes. Feel warmth and relaxation in your heart area.
In the cold season, we move less - it's unpleasant on the street, and we don't really want to stick our nose out there! And since there is not enough activity and the muscles are not working, the body can become stiff. Following sluggish muscle tone, digestion also slows down.
Yoga instructor Peter Sterioz has created a special complex for the morning kindling of the digestive fire. “If your stomach and intestines are working sluggishly, then a special practice will significantly speed up and improve their work,” promises Steriosis. By practicing standing positions that alternately contract and relax your abdomen, you can significantly improve bowel motility and stimulate digestion.
What's the matter?
Many years of experience in teaching and practicing yoga convinced Peter that the combination of balances and twists in this set of asanas is exactly what is needed to maintain a healthy gastrointestinal tract.
How to get the most out of your practice?
Just direct your breath to the back of the body and relax your abdomen - this way you will become better able to feel the subtle movements of the abdominal muscles.
In each pose, take two or three slow, conscious breaths in and out and feel the physical and psychological stress go away. "The softer you go into the practice, the better your metabolic processes are activated." It sounds paradoxical, but by the end of the practice, in Utthita Trikonasana, (Triangle pose), you will feel like in Savasana (Dead man's pose). “When you finish performing this sequence, a feeling of harmony and fullness of life will come, a lot of strength and energy will appear - and isn't this what we strive for while doing yoga?”
1. Bends to the side. Stand with your feet shoulder-width apart. Sway a little from side to side and back and forth. Slowly raise your hands up and grasp the wrist of your left hand with your right hand. Extend your left arm up and then lean on your right leg, leaning to the right. Inhale the air, activating the left lung. As you exhale, relax the area of the right ribs. Take three breaths. Return to an upright position and repeat the asana in the opposite direction.
2. Deflection with Namaste. Stand with your feet shoulder-width apart. Place your hands behind your back and fold your palms in Namaste, pointing your fingers up (or grab the folds of your elbows). Bend back in the thoracic spine, keeping your legs straight. Pull your chin in slightly and tilt your head back. The throat should be soft. Move your collarbones away from your ears. Stay in this position for 2-3 breaths. While inhaling, return to a standing position and open your arms.
3. Uttanasana (Bending forward from a standing position). Bend forward with a round back and slide your hands down the back of your legs. Avoid jerky movements - instead, use gravity to guide you through this exercise. Let your torso rise slightly as you inhale. As you exhale, relax the abdominal skin below the navel. Feel the internal organs relax inside. Take 2-3 breaths and return to an upright position.
4. Ardha Chandrasana (Half Moon Pose). Place your right leg back, bend your left knee and lower both hands to the floor. Slide your arms forward, transfer your weight to your left foot, straighten your left leg and lift your right leg and right arm. If you lose your balance, you can place a brick under your left hand. Expand your right thigh outward, open and pull your right foot over you. Raise your right hand by extending your fingertips upward. Take 2-3 breaths in this position.
5. Virabhadrasana III (Warrior III pose). From Ardha Chandrasana, lower your right thigh until your torso and pelvis are at the same level. Keep your right foot parallel to the floor, pushing the pads under the big toes back. Slowly stretch both arms forward (or rest your hands on bricks). Keep your shoulders and torso parallel to the floor for 2-3 breaths.
6. Parivritta Ardha Chandrasana (Inverted Half Moon Pose). From Virabhadrasana, lower your right hand to the floor or brick and raise your left hand. Keep your right leg parallel to the floor and stretch, pushing the heel away from you and opening the foot. Expand the navel area, and Then the region of the heart to the left side. Relax your diaphragm, feel how the internal organs are gradually released, and twist even more. Stay in this position for 2-3 breaths.
7. Parivritta Trikonasana (Twisted Triangle Pose). Enter Parivritta Trikonasana. With each breath, allow your torso to gradually stretch and unfold. With each exhalation, relax your diaphragm and gently curl even deeper. Stretch your arms in different directions and keep your hips straight. The leg laid back should be strong and the heel should be firmly on the ground. Take 2-3 breaths in this pose.
8. Parshvottanasana (Intense Lateral Traction Pose). From Parivritta Trikonasana, extend your torso and arms forward parallel to the floor. Pull in your belly (navel area) a little, relax your collarbones and move your shoulders away from your ears. Keep your hips straight and perpendicular to the mat. Gradually increase the duration of this position. If you feel pain in the lower back, stay in the asana for no more than one breath.
9. Utthita Trikonasana (Elongated Triangle Pose). From Parshvottanasana, lower your left hand to a brick or ankle and raise your right hand up. Stretch your arms in different directions, feeling the chest open and the upper back stretch. By the time you begin this last asana of the complex, notice how your nervous system has calmed down. In this case, slight tension in the legs may remain. Stay in this position for 2-3 breaths. Then go to Adho Mukha Svanasana (Downward Dog Pose).
WARNING: After Utthita Trikonasana, repeat postures 4-9 in the opposite direction.