Yoga exercises improve the functioning of the gastrointestinal tract. Yoga therapy for digestive problems

There are exercises for pain in the back, in the neck, for headaches and for pain in the joints of the arms and legs, and exercises for the eyes. It turns out that there is also exercise for the stomach and digestion can be improved not only with the help of proper nutrition or special nutritional supplements. In yoga, there are just exercises that help our digestive system work properly.

Apanasana

Apanasana is also called asana, which "liberates the wind." Knees, pressed to the stomach, make a kind of massage to your internal organs. The right knee massages the ascending colon, while the left knee massages the descending colon.

To perform this exercise, lie on your back and relax, bend your knees. As you inhale, stretch your arms forward and grasp your knees. As you exhale, hug your knees, pressing them to your stomach. Hold this position for 5-10 breaths. You need to breathe deeply. And make sure that you are comfortable in this asana.

You can also hug your knees in turn.

Twisting

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This asana compresses the rectum. To do this, lie on your back and pull your knees towards you as you inhale. As you exhale, put them to your left and to the side, turn your head to the right - this will be a good stretch for the neck. Hold this position for 5-10 breaths and calmly return to the starting position. Repeat the same on the other side. At the same time, make sure that the shoulder girdle is pressed. In order not to roll from side to side, you can spread your arms to the sides and press them firmly to the floor.

Balasana

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Balasana is the child's pose. Like Apanasana, it stimulates the digestive system by massaging the internal organs.

Lie on your back and press your knees to your stomach. Then roll onto your right side using your right hand as a pillow. Inhale, exhale and roll onto your knees. Sit in a comfortable position, lean forward with your forehead on the floor. Hands can be brought back to the feet or put forward in front of the head. Hold this pose for 5-10 deep breaths. While inhaling, try to inflate your stomach as much as possible.

On the last breath, place your hands so that the palms are under your shoulders, and as you exhale, press firmly into the floor, helping yourself to rise.

Exercise, of course, do not perform on a full stomach and not immediately after eating!

Good afternoon, dear readers! We are so arranged that at least 3 times a day we give our digestive tract a load in the form of food eaten. In this age, this burden is compounded by the fact that the food we eat is far from always safe, healthy and wholesome. This is probably why the problems of diseased organs of the digestive system do not surprise anyone now and are becoming commonplace.

And here it is very important to understand in time that you personally do not want to accept such a “norm” for yourself and are ready to do something. For people like you, I want to offer an alternative method to keep your digestive tract in good shape, and it's called yoga for the intestines. Many successful people have chosen this path for a long time. Let's not be left behind.

Methods

Yoga is, of course, not only static postures. She is rich in various approaches to the development of her body. So, for example, for good bowel function, there are several types of effects:

Shatkarma.

Asanas.

Static or dynamic yoga exercises that improve bowel function. In this article, we will dwell in more detail only on them, as on more generally available methods that have practically no contraindications.

Operating principle

Among all the existing asanas, there are many that, in one way or another, directly or indirectly affect the work of the stomach and intestines. The nature of the impact can be as follows:

1. Massage of the internal organs located in the abdomen and below.
2. Stretching the anterior and lateral abdominal muscles, their lengthening and strengthening.
3. Release of excess Wind (this concept refers to Ayurveda and means a situation when a person has an upward trend. By the way, this is directly related to intestinal health, so I advise you to read articles about it. But so that you understand right now what we are talking about , then such exercises on the physical plane help to get rid of excess gases, constipation, and other symptoms of increased Vata).

Asanas for the digestive tract

Bhujangasana.

It perfectly stretches the anterior abdominal muscles, and if you perform an in-depth version with turns, then the lateral muscles also stretch. Increases blood flow in the pelvic organs, improves the patency of the small intestine, prevents the accumulation of gases, strengthens the walls of the stomach.

Dhanurasana.

The body in this asana resembles a stretched bow. Lying on your stomach, bend your knees, grab your ankles with your hands and try to tear your body off the floor as much as possible so that the lower abdomen and the front of the pelvic region become the only support.

Figuratively speaking, the stronger you pull the string, the better. Here, again, the abdominal muscles are stretched, but a light massage of the digestive organs due to its own weight is added to this.

Kakasana.

By squatting, we improve intestinal permeability, speed up digestion, and also get rid of excess gases, if any. It is also convenient to eat food in order to control the size of your portions and not overeat, because. as soon as it becomes somewhat uncomfortable to be in it, this means that the stomach is filled enough and you can finish the meal.

Pavanamuktasana.

Lying on your back, pull your bent legs towards you, wrap your arms around them and press them to your chest. At the same time, raise your head and try to touch your knees with your forehead. Wind expelling posture has the effect of cleansing the intestines from accumulated gases. It can be performed continuously for the prevention and treatment of flatulence. Ananda Balasana has a similar effect.

Karnapidasana.

While lying on your back, gently put your legs behind your head and your hands behind your back. Press your knees lightly on your ears. The tailbone looks up. Like all inverted asanas, the posture of the ears between the knees is favorable primarily for constipation.

Opposing the earth's gravity, it returns the organs lowered from gravity to their place, improves blood flow in them, creates the right pressure for the natural release of feces.

Alternative options are Sarvangasana, Halasana, etc.

This list proves that when faced with minor health problems, you can solve them with simple steps without resorting to pills.

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The respiratory and digestive systems of the human body are closely related to each other. The lungs and abdominal cavity are separated by a powerful muscular partition - the diaphragm. During breathing, the diaphragm massages the abdominal organs and keeps them healthy.

Unfortunately, most people have a negative tendency to breathe shallowly, with little to no use of the diaphragm. This not only reduces the overall tone of the body, but also deprives the abdominal cavity of regular natural massage. This lays the foundation for the development of many diseases and disorders of the digestive system.

Pranayama exercises help a person to restore the natural tendency to deep full breathing. In addition, the implementation of yoga breathing practices contributes to enhanced massage of the abdominal organs, improving their blood circulation and overall health.

In this complex, there is the Kapalabhati exercise, which has a very powerful effect on the internal organs due to sharp and powerful rhythmic exhalations. We also suggest learning the Uddiyana Bandha exercise, which is sometimes called the secret weapon of yogis against any digestive problems.

30 minutes pranayama

(in parentheses indicate the time allocated during the complex for the implementation of each exercise)

1. OMkar pranayama - 9 times (5 minutes);

2. Stretching the ribs - 2 times (2 minutes);

3. Expansion of the chest - 2 times (2 minutes);

4. Sitali pranayama - 4 cycles (4 minutes);

5. Ujjayi pranayama - 3 cycles (2 minutes);

6. Kapalabhati - 2 cycles of 108 exhalations (6 minutes);

7. Anuloma Viloma pranayama - 3 cycles (2 minutes);

8. Savasana - 7 minutes.

1. OMkar Pranayama
Starting position. In the diamond pose (Vajrasana) or in the Padmasana pose.

Execution technique. A series of deep and long breaths and exhalations is performed in the same way as the full breath of yogis, only during the exhalation we loudly (as far as the environment allows) pronounce the mantra “OM” like this: “Ooooooooooo-mmmmmmmmmm.”

therapeutic effect. Expands the volume of the lungs, tones the entire body due to deep and slow breathing. The vibrations of OM calm the mind and set it up for yoga exercises.
2. Rib stretch
The exercise allows you to realize and strengthen the muscles that expand the ribs. The useful volume of the lungs increases, the heart strengthens, the energy network is cleared. The six main chakras are affected (Muladhara, Svadhisthana, Manipura, Anahata, Vishuddhi, Ajna).
Starting position - standing straight, feet shoulder-width apart.

Technique - hands are placed on both sides of the chest so that the thumbs are on the back, and all the rest are on the chest. A deep slow breath is taken. Breathing is held for a few seconds.

Hands need to compress the chest, as if squeezing air out of it. Slow deep exhalation begins. After that, it is immediately necessary to make a cleansing breath - exhale through tightly compressed lips.

Between sets of this exercise, a full yogic inhalation and exhalation is done - this relaxes the respiratory system and the body as a whole.
3. Expansion of the chest
Along with the benefits of holding the breath (cleansing the body of toxins, calming the mind, activating energy flows), this exercise uses the physical expansion of the chest - the development of the muscles and joints of the respiratory system. It has a good effect on the entire energy network and the six main chakras (Muladhara, Svadhisthana, Manipura, Anahata, Vishuddhi, Ajna).
Starting position - standing, legs apart shoulder width apart.

Technique - after a deep breath, the breath is held, and straight arms rise forward to chest level. The hands are clenched into fists.

While holding the breath, straight arms are sharply retracted to the sides and just as sharply again connected in front of the chest. These movements are repeated 9 to 18 times. After that, the hands are lowered, and a sharp exhalation is made through a wide open mouth.

Cleansing breathing should be done immediately - exhale with effort through tightly compressed lips. Between exercises, you should relax the respiratory system with the help of a full yogic inhalation-exhalation.

4. Sitali
Breathing exercise, cooling the body, overcomes drowsiness, hunger, thirst, develops hearing, vision.
Starting position. One of the poses for breathing exercises (Vajrasana, Sukhasana, Siddhasana, Ardhra Padmasana, Padmasana).

Execution technique. Fold the tongue with a cork and place it between the lips rounded in the form of an "O" so that it comes out of the mouth to the thickness of a finger. Draw in air through the formed groove with a hissing sound "ssss". There is a pleasant feeling of freshness. When you have finished inhaling, close your mouth, purse your lips and perform Jalandhara and Mula Bandha while holding your breath as far as possible. Exhale through both nostrils. Do 5-10 such cycles.

therapeutic effect. Refreshes the mouth, has a cooling effect on the entire body, helps to overcome drowsiness, hunger and thirst, helps develop hearing and vision, activates the liver and spleen.
5. Ujjayi
This exercise harmonizes and balances the energy flows in the body. It has a good effect on the Vishuddhi chakra and its projection in the physical body - the thyroid gland.
To perform this pranayama, you can sit in any comfortable meditative posture. Vajrasana (diamond pose), Padmasana (lotus pose) or Ardha Padmasana (half lotus pose) are best suited. Also, this exercise can be done from a standing position (Tadasana) or lying down. The meditative yoga pose option is the most effective.

Ujjayi pranayama is breathing in the following rhythm - 8:8:16. Inhalation - 8 heart beats, breath holding - 8, exhalation 16. Inhalation is carried out through both nostrils. Exhalation is done through the mouth with a hissing sound ssss. During the exercise, attention is focused on the thyroid gland (Vishuddhi Chakra). Between the cycles of Ujjayi pranayama, one should take a deep breath in and out according to the rules of full yogic breathing.

After completing all the cycles of Ujjayi pranayama, it is recommended to spend some time in meditation, contemplating the natural flows of breath. This will not only relax the body and respiratory system, preparing them for the next exercise, but also allow the mind to calm down and catch glimpses of the state of thoughtlessness.
6. Kapalabhati
The most powerful pranayama, clearing the nasal passages from mucus, and the head from bad thoughts.

Starting position. In the diamond pose (Vajrasana) or in the pose of Tadasana.

Execution technique. A series of inhalations and exhalations is performed. Exhalation on a rapid contraction of the abdominal muscles - air escapes from the nostrils with a loud sound. After exhalation, not the slightest pause - the abdominal muscles immediately relax, which in itself contributes to the slow filling of the lower and middle lobes of the lungs.

In other words, there is no need to inhale. Due to the relaxation of the abdominal muscles, the diaphragm will drop down, which will entail the expansion of the lungs and their spontaneous filling with air. The duration of the exhalation is approximately - 0.2 seconds, and the duration of the so-called "inspiration" is 0.8 seconds. Depending on the rhythm intended for the exercise. Consciousness is directed to the inside of the nose. Rhythm is built on exhalation.

execution through one nostril.

Execution technique. Inhale through both nostrils. Bring the index finger of the right hand to the center of the forehead and, holding the left nostril with the middle finger, exhale air through the right nostril. Inhale through both nostrils.

Blocking the right nostril with the thumb, exhale the air through the left, and so on. Concentration of attention. At the point between the eyebrows

therapeutic effect. Clears the nose and frontal sinuses, strengthens the salivary glands, increases the ability to concentrate.
7. Anuloma-Viloma Pranayama
This breathing practice is aimed at balancing the left and right energy channels (Ida and Pingala) and awakening the Kundalini energy. With regular performance of this exercise, the flows of prana enter the central channel (Sushumna) and the yogi easily reaches the state of meditation. On the physical level, this pranayama leads to a balance in the work of the left and right hemispheres of the brain, tones the entire body and removes toxins from it. Exercise well stimulates the Ajna chakra and develops intuition.

Starting position. It is best to take Padmasana (lotus pose), Vajrasana (diamond pose) or Siddhasana (perfection pose).

Execution technique. Anuloma Viloma Pranayama is alternate breathing through the left and right nostrils.

Inhale through the left nostril - exhale through the right. Inhale through the right, exhale through the left. This is one cycle of Anulom Viloma Pranayama. The exercise always begins with the left nostril and always ends there.

To control the flow of air in the nostrils, Nasikargra Mudra is used: the tips of the index and middle fingers are connected and applied to the space between the eyebrows. When breathing through the left nostril, the right is pinched with the thumb. When breathing through the right nostril, the left is pinched with the ring finger. For Nasikagra Mudra, only the right hand is used.

At one time, from 3 to 9 cycles of this pranayama should be performed.

During this Anuloma Viloma pranayama, pay attention to the movement of energy through the Ida and Pingala channels (these channels are located respectively to the left and right of the spinal column). On inspiration, we imagine how the energy moves along the Ida or Pingala channel (depending on the nostril through which we breathe) from top to bottom, and on exhalation - from bottom to top.

Breath hold option.

In this case, after each breath, a breath is held. That is, the full cycle of Anulom Viloma with breath holding looks like this: inhale through the left nostril - delay - exhale through the right - inhale through the right - delay - exhale through the left.

This embodiment has an enhanced effect on the Ajna chakra and calms the thought processes more effectively.

Concentration of attention: during breathing - on the energy flows in the left and right energy channels, and during breath holding - on the Ajna Chakra.

In today's world, yoga classes are becoming increasingly important. Experts say that the regular performance of yoga asanas has a beneficial effect on both the physical condition of a person and his spiritual health. A special set of exercises has been developed that can improve the functioning of intestinal motility with frequent constipation. Yoga for the intestines will help not only to cope with this problem of constipation, but also to improve the whole body as a whole.

If a person practicing yoga for the intestines with frequent constipation is excited, preoccupied and tense with something, then he will first of all feel not the energy of his body, which needs to be directed to combat the identified intestinal problem, but the state of his overstressed muscles.

People who have been practicing yoga for years to improve bowel function advise beginners to take a comfortable position, relax their muscles and close their eyes before starting asanas. Yoga for the intestines with colitis and constipation involves work on the diagnosis of the lower chakra. This chakra is red: the color of vitality and vitality.

Before you start doing yoga exercises for the intestines, you need to mentally place a rotating ball of rich scarlet color in the area of ​​​​the coccyx or lower abdomen. It is recommended to imagine that this is a rotating scarlet lotus. For those who cannot visualize this beautiful flower, it is easier to imagine a swirling crimson funnel.

When the scarlet funnel, without impurities of other colors, rotates without jerking and stopping, then the lower chakra, which is located in the place of the intestine, has an influx of good energy. You can start doing yoga asanas with irritable bowels and constipation, and soon the problem of constipation and IBS will completely disappear.

If there are blotches of dark colors or gray clots in the funnel, provided that they give off cold or a feeling of something unpleasant, viscous, then the energy is incorrectly received by this center. And if it is received incorrectly, it means that it is incorrectly distributed. To eliminate the problem of irritable bowel with constipation in this case, it is important to begin with energy cleansing of the lower chakra for several days for half an hour.

The technique of correct breathing will help to clear the energy of the chakra. You need to breathe rhythmically, trying to slowly let in and let out air. If the practitioner learns this breathing rhythm, the body will receive more oxygen and better remove carbon dioxide, which means that all the chakras of the body will receive more positive energy.

A set of exercises

During yoga exercises for the stomach and intestines, it is recommended to drink lightly salted water, which will pass through the entire gastrointestinal tract of the practitioner, taking away toxins and toxins, and helping to eliminate the problem of irritable bowel from constipation.

A set of yoga exercises for bowel function, the purpose of which is the treatment of constipation, involves the following asanas:

tree pose

1. Mountain peak or tadasana - with this simple yoga asana for the intestines with constipation, you should start the lesson. To perform it, you need to straighten up, place your legs very close to each other. Both knees should be as tense as possible. The hips are tightened, the chest is straightened, the straight back stretches up. The neck and facial muscles need to be relaxed. Distribute the weight of the whole body proportionally. Slowly raise your hands up, at the same time mentally imagine that the whole body is stretched upwards. Rising up, standing on your toes, you need to inhale a full chest of oxygen, going down to make a leisurely exhale.
2. Wind-bent tree or tiryaka-tadasana. Take a standing position with a flat back, feet shoulder-width apart. The practitioner's fingers are interlaced with each other in a lock, palms facing up. Lean to the side, making strong, but smooth deflections in the region of the lumbar spine. In this case, you can not twist the body: the shoulders and hip joints should be strictly in the same plane. You need to do about 10 simple slopes in each direction. When performing this asana, you need to feel how the fluid gradually moves from the stomach to the intestines.
3. Slow rotation of the disk around the waist or the task of kati-chakrasana. To perform this bowel yoga pose for constipation, you need to spread your legs shoulder-width apart, stretch one arm forward in front of you, and with the index finger of the second hand touch the collarbone of the arm that is extended forward. Perform alternate turns in the trunk to the sides, while the outstretched arm should be retracted back as far as possible. Follow the fingers of the palm extending behind the back with your eyes. It is important that when turning the lower part is stationary. You need to breathe slowly, repeat ten rotations in each direction.
4. The whirling or writhing snake, tiryaka-bhujangasana. To begin with, it is important to take the correct starting position. Rest your hands and toes on a horizontal surface. Legs should be about 30 cm apart. You need to turn the body and head until the practitioner sees the heel of the second leg. Then slowly you need to return to the starting position, and then make the same turn in the opposite direction. When performing the asana, the back muscles should be completely relaxed. A flat stomach is as close as possible to a horizontal surface, the body gently bends down when turning due to the relaxation of the abdominal muscles. Perform a yoga task for bowel disease 10 times in each direction.
5. Light massage of the abdominal muscles or blow-karshanasana. This exercise is considered the most difficult of all the tasks of this complex. It can be performed by any practitioner, with the exception of those who have been diagnosed with knee injuries or meniscal injuries. Starting position: squatting, clasp your knees with your palms. Gradually tilt the left knee to the floor, while turning the body to the right side, do not change the position of the right knee. Then return the body and left knee to its original position. Repeat the exercise, tilting the right knee to the horizontal surface. With palms, push the left thigh to the opposite side and vice versa. This is done to slightly squeeze the intestines, which stimulates its work. When performing this asana, the body should be as relaxed as possible. Repeat twisting in different directions 10-12 times.

If you regularly perform a set of yoga exercises for intestinal colitis, the practitioner will soon notice that the problem of constipation will disappear by itself.

When performing asanas, the practitioner should not rush anywhere. All movements are performed slowly and smoothly. It is not necessary from the first lessons to overload your body as much as possible when performing those tasks that require a certain physical preparation. If the body is not ready for them, there is no need to force them to perform them with high dedication. Gradually, the practitioner's torso will become more flexible, the state of mind will acquire peace and tranquility, and problems with the intestines and regular constipation will completely cease to worry.

You can cope with diseases of the gastrointestinal tract with the help of regular yoga classes. A special set of exercises is aimed at getting rid of constipation, colic, flatulence, and is designed even for people who do not have training and experience.

A set of exercises is contraindicated in case of exacerbation of chronic intestinal diseases, temperature, pregnancy.

Regular exercise can help treat difficult bowel movements by addressing the causes of the disease.

Additional effect of constipation exercises:

• Strengthening the abdominal, dorsal and gluteal muscles,
• Improving the functioning of the digestive system,
• Normalization of neuromuscular activity,
• Elimination of gas formation.

Tadasana

The mountain pose has a positive effect on the work of the stomach, strengthens the abdominal muscles and improves posture. Contraindications for performance are diarrhea, severe headaches, low blood pressure and sleep problems. The starting position for the asana is standing. Legs together. Body weight is evenly distributed. The knees tighten, the stomach retracts. Hands are raised, palms facing each other. The body reaches for the hands. The second version is with hands folded in a prayer mudra. The pose is held for 35-60 seconds.

Badha Konasana

The name of the asana is translated as a butterfly. You should refrain from performing with knee injuries and sprains of the ligaments of the inguinal region. Starting position - sitting. The legs are bent, the feet are pulled up to the crotch as much as possible. The hips open, and the knees are spread apart and pressed to the floor. The back and shoulders are straight and relaxed.

The elbows are placed on the hips. On exhalation, the body moves forward. Hold the pose for 30 to 60 seconds. On inhalation, the back rises, the knees move and are clasped with hands.

Dhanurasana

Bow pose is performed from a prone position. The arms are relaxed along the body, the legs are spread apart shoulder-width apart. On inhalation, the legs bend, palms clasping the ankles. The arms remain straight, the head is thrown back, the thoracic region is firmly pressed to the floor. With a new breath, the legs slowly rise, the lower abdomen stretches behind them. Next, raise the head, neck and shoulders with the chest. The legs are brought together. The support of the body is the navel.

On exhalation, the maximum backbend is made, the muscles of the arms and legs are tensed. The head is thrown back, the chin stretches forward. The exit from the asana begins with lowering the head and shoulders, the stomach relaxes behind them, the last to return to their original position are the legs.

Contraindications to this asana: hypertension, peptic ulcer, hernia. Do not exercise immediately after eating.

Urdhva Prasarita Padasana

The starting position of the stretched legs pose is lying on your back. The arms are relaxed along the body, palms down. On inspiration, the emphasis is placed on the floor with the hands, the legs slowly rise. For a few seconds, an elevation at an angle of 30, 60 and 90 ° is fixed. Together with the exhalation, the legs lower, lingering in the same positions for three to four respiratory cycles. The exercise is repeated three times. The head, arms and body all the time remain firmly pressed to the floor, knees are straight.

Pavana Muktasana

The name is translated as deliverance from demons. Contraindication to asana - back injuries. It is performed from a prone position. The left knee is bent and pulled to the chin first. It is followed by the right. Hands clasp the shins and press to the stomach. Withstand two respiratory cycles, and touch the knees with the forehead. They remain in the asana for at least a minute, gradually increasing to five.

Asanas for bowel diseases

It is better to perform a set of exercises in the morning before breakfast, or three hours after eating. It is not recommended to combine asanas with other types of power sports. Yoga for the intestines has a number of contraindications, including knee and back injuries, exacerbation of diseases of the digestive system in the abdominal cavity.

The complex of asanas for problems with the intestines also contributes to:

1. Strengthening the muscle tissue of the back, buttocks and legs,
2. Burning subcutaneous fat deposits in the waist area,
3. elimination of fatigue,
4. Improving the functioning of the thyroid gland,
5. Decrease in blood sugar levels.

Balasana

The child's pose improves blood circulation and stimulates the digestive system. From a standing position, kneel down. The heels are brought under the buttocks. Put your hands behind your back, slowly lower your body. Try to touch the floor with your forehead. Maintain the asana for at least 2 minutes.

Exercise is not performed during pregnancy and with high blood pressure.

Kurmasana

The second name is the turtle pose. Contraindications for performance - severe pain in the back and cervical spine. Starting position kneeling. Lower your buttocks between your heels. The back is straight. Hold the pose for 3-4 breath cycles. The palms are clenched into a fist and pressed against the stomach. On exhalation, the body lowers so that the chest rests on the hips and knees. The body is relaxed, breathing through the nose. The exercise is performed for 15-20 minutes to meditative music.

Bhujangasana

The snake pose is especially indicated for diseases of the gastrointestinal tract. Contraindications - displacement of the vertebral discs, sciatica. Performed from a prone position. Arms bent at the elbows, palms on the floor. On inspiration, the head and chest rise, the body bends in the back and stretches upward. During lifting, you can not lean on your hands - all movement is only due to the muscles of the back. At the maximum point, they are delayed for 4-5 seconds. On exhalation, the head deviates back. The exit from the asana begins with the head, then the arms are bent, the chest and shoulders are lowered.

Pashchimottanasana

An additional effect of the exercise is the elimination of stoop, the improvement of the functioning of the organs of the reproductive system, and the stimulation of the heart. The asana is performed from a sitting position. The inner side of the leg is firmly pressed to the floor. The back is straight. Grab your knees or ankle with your hands, stretch forward, stretching your spine as much as possible. The back relaxes and lowers to the legs. Remain in the pose for 30 to 60 seconds while maintaining even breathing through the nose. Coming out of the asana begins with raising the head and bending in the thoracic region, the back slowly returns to its original position.

Jathara Parivartanasana

The pose of turning the abdomen is also indicated for varicose veins and obesity, and cannot be performed during an exacerbation of intestinal diseases. The starting position for the asana is lying on your back. The arms are extended out to the sides, palms up. As you inhale, slowly raise your legs, knees straight. Socks stretch up. The loin is firmly pressed to the floor. Hold the position for two breathing cycles. On the third breath, the head turns to the left, the legs drop (but do not rest on the floor) to the right side. Through deep breaths, the legs slowly rise at a right angle, and the exercise is repeated in the opposite direction.

Supta Virasana

The second name is the pose of a recumbent warrior. Improves the work of the abdominal organs, relieves pain in the lumbar back. Not recommended for severe headaches and heart disease. Starting position - sitting, buttocks lowered between the heels. Grab your ankles with your hands. As you exhale, the back moves back, stretching the spine as much as possible. Next, emphasis is placed on the elbows and deflection in the thoracic spine. The top of the head falls to the floor first, followed slowly by the whole body. The arms are straightened. The minimum holding time for the asana is 30 seconds.