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TOP 5 POSES ; FOR IBS & ANY DIGESTIVE PROBLEMS


If you are one of the many who suffer with digestive problems, have HOPE, because with these super 5 yoga and Chinese meridian stretches you can administer your own medicine in overcoming this total inconvenience. We've all been there, when we are bloated, due on, cramped, eaten too much, got abdominal distension, constipation, diarrhoea, insatiable hunger or no appetite at all. With these stretches, the absolute truth is that you get out what you put in, the many hours spent in the postures over long periods of time will unravel, unveil and actually change the fascia, organs and internal systems, re-harmonising, tonifying and dispersing stagnant energy (or QI in Chinese medicine).


To begin I recommend starting with 6-10 minutes in each posture (when there are two sides, or variations do 10 minutes for each). Even more you can use these postures throughout the day, for example when reading a book, you could have your legs up the wall. You could recline in butterfly while watching a movie and squat as much as possible (in the airplane chair, cutting vegetables, drinking your tea or coffee in the morning, talking on the phone, going to the toilet etc) try to integrate these movements as much as you can in your daily life.


*** TOP IMPORTANCE ***


Always remember to come back to your breathing, deep, slow, rhythmic abdominal breathing or full yogic breath. Really relax and let go in each pose, filling the belly with air as it reaches the bodies extremities like the banks of a lake and exhaling, totally releasing any tension and letting go. Set a timer if you only have a limited time, you can use your phone to set 10-minute timers, but make sure to have it on airplane mode! The longer you stay in the posture the more care and caution needed when coming out.



1. Legs up the wall together; legs up the wall apart




Choose a nice empty wall space with either carpet or some mats for padding to lie on. Wiggle your buttocks as close as you can against the wall, it is important to place a blanket in-between the wall and buttocks to prevent any cold seeping in. Relax the back and stretch the legs up the wall. It is good to try staying engaged, encouraging the knees back against the wall, backs of the ankles (Kidney meridian) activated and engaged with the toes flexing back (towards the floor; palming out the feet to the ceiling). Totally relax the upper body, face, shoulders and stomach. You can place a book on the lower abdomen to encourage abdominal breathing. Arms can be by the body or stretched out either side, or over the head. If your chin is coming up, place a pillow under the head (if you have some hours to kill, grab a book!). If this is too difficult come away from the wall to where you can comfortably stretch the legs up.

One variation is to now bring the legs apart, in a wide angle stretch. When bringing the legs apart, allow both legs to part and let gravity do the work! if this gets too much you can bring the toes together making a Butterfly shape, take a moment, exhale go back in for another go. This is a great way of dispersing stagnant liver Qi and is also a fantastic hip opener.

 In Traditional Chinese Medicine (TCM) the liver meridian running up the inner thigh (inner hem of the trouser line) is totally engaged, therefore great for PMS, mood swings, feeling frustrated, bringing on the period and relieving constipation. Be slow when you move out the posture to avoid any injury, always take your time.



2. The Reclining Hero Pose




This posture, as the name suggests, is ultimate recuperation pose for all the Hero's out there. However, it does takes time to be comfortable and at ease in this posture so it is essential to use as many props, pillows, bolsters, blocks or blankets as necessary. Start by kneeling and moving the fleshy part of the calf muscles aside and sit down with the toes outside the buttocks and pointing inwards (if you cannot sit in-between your toes in this manner then sit on a block). Allow the knees to come apart; if more comfortable. Then we slowly start to recline backwards, using our hands, then elbows. The arms can be by body, straight over the head with palms up or holding onto the opposite elbow. It is best to stay more engaged in the front of the thighs and pelvic area to prevent any aching or discomfort in the lower back region (should you feel any pain here, slowly come out.)


In the reclining hero pose, we are giving space to all our digestive organs. A great exercise is to scan through the digestive organs and see what comes up. This is a good way to start to purify and heal the digestive organs, renewing their life force, revitalising their QI and improving their general function and health. For example, you could bring your awareness to your stomach just allowing whatever sensation you feel to pass over you as you maintain your abdominal breathing and general state of ease. You can thank your stomach for all the times he has been there working for you; breaking down food and sending it on to the small intestine to be absorbed, and fill this space with a beautiful warm light. Then move on to the liver, how do I feel here, observing, allowing, thanking and rejuvenating.


When we engage ourselves inwards in this way while stretching, we begin to unravel many layers of past tension and emotions; a truly therapeutic practice. All sorts of emotions, feelings, memories and sensations can come up. Allow everything out, and always try to maintain your position as the observer, connected to your deep breath.


In Chinese meridian stretching, the reclining Hero pose is specific to the 'Spleen and Stomach' meridians. It relates to the earth element, colour yellow, with peak hours of activity from 9-11am. The Emotional aspect of the Stomach and Spleen are associated with anxiety, over thinking, our sense of self-esteem and self-worth as well as our capacity to nourish ourselves. Fundamentally this is about digesting our thoughts; on the mental level. On the Spiritual level this is the conceptualisation of the divine, housing our intellect.


Following the reclining hero posture, it is comfortable to move straight forward into downward facing hero, using the hands and then elbows to sit back up, keeping the legs as they are or bringing them apart, if they are not already, begin to relax the tummy down between the knees, forehead on the ground arms out ahead, shoulders relaxed. This variation is a great hip opener, effective in relieving any low-back tension. By activating the front of the thighs this posture is also great for the digestive system. In particular this activates the second and first chakras. Breathe deeply into the low back region, feel the naval area becoming engaged and active, relax and let go.





3. The Child Pose






The Childs pose is practised with knees and toes together, leaning forwards bring the abdomen down onto the thighs, keep the chin towards the chest, finally relax the arms next to the body, palms down, fingers towards toes. In this pose you can totally relax into your cocoon; the world is outside and your back like the shell of a tortoise is keeping you warm and protected. Feel cosy and at ease.


The child’s pose is fantastic for activating and engaging energy along the entire spine; spiralling around the root chakra and flowing into the brow chakra. Awakening this spinal energy is essential for health and longevity. A healthy spine equals a long life; as the Chinese proverb goes.


The child pose is also great for the nervous system. It promotes relaxation of the shoulders and neck therefore great for alleviating any inter-scapular tightness, opening the heart chakra and easing neck pain. As well as improving the flexibility of hips, knees and ankles. All of the spine is stretched and relaxed. Fantastic for insomnia, trauma, PTS (post-traumatic stress), fatigue, burn-out and depression. The compression of the stomach against the thighs alleviates constipation and promotes agni (digestive fire). Therefore, great for digestive ailments and weight loss.



4. Reclining Butterfly




Lie down on your back, and bring the palms of the feet together as close to the perineum as possible and allow the knees to fall out in either direction. (Use props / cushions / bolsters under the knees to avoid discomfort and injury). You could have one hand over the Hara (lower belly) feeling the deep breathing, with the other hand connected to the Heart energy, or arms could be over the head, holding the elbows, to engage more the solar plexus and open the chest more, find a position that suits you.


This is a great posture to scan the chakras in. For example, we could start by really connecting to the base of the spine, the root chakra energy. The root chakra embodies the colour red, and is connected to our sense of security, belonging and safety. The root chakra is weakened by fear. We can breathe here for a moment, observing how do I feel here today? We can continue this exercise through the 6 higher chakras.


The butterfly is great for bringing space to the digestive organs. Therefore, great to practise if suffering with IBS symptoms, such as bloating or cramping and also very effective for alleviating period pain. Offering space to the intestines will improve the metabolism and help to digest quicker after a big meal. It is a great moment to really engage with full-yogic-breath, allowing the breath to fill the lower abdomen imagining the breathe reaching the toes, before rising through the thoracic chest and finally reaching its peak at the clavicular. In Chinese medicine the liver meridian is particularly engaged in the inner thigh. Smoother liver Qi will result in helping with frustration, anger, mood swings, eye sight, headaches (including migraines) and joint problems. As well as improving the efficiency of the digestive system.



5. Reclining Twists




Twisting is fantastic for the entire side of the body, really unwinding the intestines and draining stagnant QI around the hips, butts and abdomen area. The benefit of doing the twists lying down is the possibility to stay in the posture much longer.


Begin by lying on the back, bring the knees to the chest, roll the whole body onto the right side, take a moment, slowly bring the left arm over to the other side, allowing the head to turn to face the left palm. Shoulders should both remain in contact with the ground, bring the left arm down, if the shoulder does not reach the floor; place pillows under the knees. (Stay for 6-10 min, then take left arm back over to the right so all the body is again on the right side, and slowly roll onto the back, take a moment, knees to chest, and explore the other side in the same manner).


First, we begin by compressing the right side (liver) by stretching out the left side. Here we can focus on the digestive system, feeling more our stomach, spleen, pancreas and descending colon. We can tune into the left side of the body being the more feminine side; related to our creativity, emotional intelligence and intuition. Allowing all these ways of exploring our body like scientists. Observing, breathing and letting go. When we stretch the right side, we release the liver, ascending colon and gallbladder. This is the more masculine side. More related to logical processes, science and intellect.


Always take care when coming out of long holds to avoid any injury. The twist is fantastic for all digestive ailments. Effecting for alleviating constipation, bloating and weight loss especially around the lower belly, hips, upper / inner thighs and buttocks area. Also, a fantastic pose for inducing menstruation and helping with period pain. The twists calm the mind and nervous system and are therefore great for combating insomnia. The extension through the arms, opens the diaphragm and engages the heart chakra. Also great for relieving tension and stiffness in the shouldhers and neck.


SQUATTING





Squatting is a common posture, and often seen by babies and in yoga. This is the added bonus posture, because you can use it all the time, wherever you are, and in a lot of the things your already doing. In India people traditionally would sit like this all day. I still saw most people squatting in the markets, busses, trains and toilets of India just a few years ago. You could squat for example, when having your morning tea/coffee, when sitting on the train/ plane, when cutting vegetables for dinner and so on. Ditching sofas in place of futons is also a great way to squat and move around with your Hara more.




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