Forskning yin yoga är det digestion
Editor's note: The following are intended to be general recommendations for yoga practitioners and teachers. They are not a replacement for the personal advice of a healthcare professional. Stress-relieving practices can certainly help, as may dietary adjustments.
Personally, I have found that a yoga practice that targets the GI region of the body and Chinese medicine meridians associated with GI imbalances can also provide blissful relief. The good news is that certain yoga poses that we can do at home can help relieve short-term discomfort and, as has been my personal experience, may even help decrease the severity and frequency of such episodes.
Does Yin Yoga help digestion?
Some of the poses will gently massage the digestive organs, which may alleviate gas and improve digestion. Other poses are intended to strengthen the spleen and stomach chi vital energy. Yin Yoga is influenced by Traditional Chinese Medicine TCM , which holds that when the chi of these two meridians is not in balance, bloating, flatulence, and other digestive problems may arise.
Additionally, TCM holds that if spleen chi is weak, worry might be a problem, while if it is strong, creativity is the reward. Spleen chi is also connected with intention, willpower, and awareness of possibilities for change. As some of the poses gently compress the digestive organs, you may want to wear pants without a tight waistband. As with many types of yoga and exercise, it is best to wait at least an hour after eating before practicing, in order to allow for digestion.
Yin Yoga for Digestion: 10 Restorative Yin Yoga Poses for Digestion
And let the belly and digestive organs make all the growls, gurgles, and whines they need to in order to arrive at a more balanced state. Begin in mountain pose. Root into the mat through the four corners of each foot: the base of the big toe, the base of the little toe, the inner heel, and the outer heel. Close your eyes if it is comfortable to do so.
Yin Yoga for Digestion: Poses & Practice to Aid with Bloating
Breathe in through your nose for a count of four, and out through your mouth for a count of eight. If this breath count is not achievable, or if it makes you feel as if you are chasing the breath, try for a ratio of three to six, or two to four. Continue for two minutes, and then let your breath find its natural rhythm for another two minutes, breathing in and out through your nose if possible.
Bring your awareness to your stomach and notice, without judgment, if there is any discomfort there. Label any sensations objectively. From mountain pose, soften your knees and fold forward, resting your elbows on your thighs. Allow your back to round slightly. Bend your knees and visualize your chest resting on your thighs—or, if accessible and comfortable, actually connect your chest to the thighs, which will gently massage the stomach.
Consider this to be a modified dangling pose to soothe the stomach, rather than a deep forward fold targeting the hamstrings or back. Move your feet almost matwidth apart, toes pointing toward the top corners, and bend your knees more deeply. As you squat, drop your hips toward the ground.
Yin Yoga for Digestion
Your heels may lift off the mat, which is fine although placing a folded blanket under your heels, or an eye pillow under each heel, may be more comfortable. Bring your hands together in prayer position, with your collarbones wide and your elbows nestled inside your knees. If you feel stable doing so, lean forward slightly so that you feel sensation in your ankles, which will stimulate your stomach and spleen meridians.
To come out, place your hands on the floor, shoulder-width apart and under your shoulders; then place your knees on the floor, hip-width apart and aligned under your hips. Stay for one minute in table pose, the counterpose. From table pose, bring your right knee toward your right wrist, externally rotating your right thigh. Depending on your body, your right shin may be in one of the following positions: 1 parallel to the top edge of your mat if this is the case, try to keep your right foot flexed , 2 angled on a diagonal in which case the foot can be more neutral, even in line with the shin , or 3 nearly perpendicular to the top of your mat, with the right foot directly under the right buttock in which case your foot is pointed, not flexed.
Allow your pelvis to sink down—feel free to tuck a blanket under your right buttock to support it. Press the fingertips of your right hand into the floor next to your right thigh or hip. Lift your left arm up to the sky for five breaths to accentuate the feeling of stretch in your left psoas, which will target your stomach and spleen meridians.