Saturday: Yoga for Digestive System Improvement and Absorption Promotion

Saturday: yoga for Digestive System Improvement and Absorption Promotion

The digestive system is a complex and highly coordinated system. When the digestive system is not functioning properly, nutrients cannot be absorbed efficiently, and waste cannot be eliminated smoothly. This can lead to long-term symptoms such as acid reflux, diarrhea, constipation, or unidentified abdominal pain due to the accumulation of toxins in the intestines.

Self-assessment

If you frequently experience the following conditions, you need to focus on training to improve your digestive system:

1. Frequent diarrhea or constipation;

2. Enjoy drinking cold beverages;

3. Prefer eating meat and rarely consume vegetables;

4. Experience frequent abdominal pain;

5. Have a sweet tooth;

6. Eat a large amount of food but don't gain weight;

7. Have a strong preference for rich and heavy flavors;

8. Frequently eat out.

Twisted Cat Pose

Target Muscles: External Obliques

When twisting your upper body, keep your hips in the same plane as your knees and avoid going too low. If you cannot reach your foot with your hand at the beginning, you can touch your knee or shin instead.

1. Kneel with both hands and knees on the ground

● Kneel on the Yoga Mat with both hands and knees on the ground, shoulder-width apart.

2. Step the left leg out to the left side

● Step your left leg out to the left side, extending it to the side with your foot flat on the ground, forming a straight line with your knee. Point your toes forward.

3. Twist your body and bring the right shoulder to the ground

● Twist your upper body to the left side, allowing your right shoulder to touch the ground. Hold onto your left foot with your right hand. Reach your left hand up towards the sky, looking at your left hand. Hold the position for 15 seconds. Bring your left hand back to the ground, supporting your body. Bring back your right hand, slowly lift your body, maintaining balance, and return to the starting position. Repeat on the opposite side.

Boat Pose Extension

Target Muscles: Latissimus Dorsi, Gluteus Maximus, Hamstring Muscles

When lifting your legs, tighten your abdomen, relax your shoulders and neck, and let the scapula slide downwards without shrugging. Lift your legs while maintaining a certain height for your upper body.

1. Lie down with your forehead on the ground

● Lie on the yoga mat with your forehead on the ground. Extend both legs slightly apart, with the soles of your feet on the ground. Place both hands on either side of your chest, palms facing down.

2. Lift the upper body and squeeze the buttocks

● Extend both arms and lift your upper body off the ground, looking straight ahead. Feel the squeeze in your buttocks.

3. Bend the elbows, lift both legs together

● Bend your elbows and lift both legs together, forming a boat shape with your body. Hold the position for 15 seconds. Lower your legs, touch your toes to the ground, and then lower your legs again, touching your toes to the ground. Return to the starting position with your legs straight and arms extended, then relax your body. Repeat the above movements 5 times.

Twist and Stretch Pose

Target Muscles: External Obliques, Hamstring Muscles

When twisting, maintain a straight spine without arching your back, and do not allow your hips to rotate with your body. This set of movements can massage the organs in the abdominal cavity, promote blood circulation, and help with digestion and excretion.

1. Sit with your left leg crossed over the right leg

● Sit on the yoga mat with both legs extended straight and together. Keep your spine straight, hands on either side of your body, and eyes looking straight ahead. Lift your left leg and cross it over your right leg, placing the left foot on the outside of your right knee.

2. Extend both arms and back upward

● Raise your right arm, extending it upward.

3. Twist your upper body to the left, stretching your back

● Twist your body to the left, looking back over your left shoulder. Bend your right arm, placing your right elbow on the outside of your left knee. Extend your right arm to pull your body back to the center, returning to the starting position. Change sides and repeat the above movements.

Forward Stretch Pose

Target Muscles: External Obliques, Hamstring Muscles

When bending forward, fully stretch your spine without arching your back. Keep your body stable. On the side where you bend your knees, your hips should be firmly on the ground and not lifted, to better beautify the buttocks and thighs. This set of movements can massage the organs in the abdomen, aid digestion, and promote excretion.

1. Stand with your feet slightly apart

● Stand on the yoga mat with your feet slightly apart, keeping your spine straight, and hands on either side of your body. Look straight ahead.

2. Bend your spine from the neck to the waist

● Lower your head, allow both arms to hang naturally, and relax your upper body. Start bending your spine from the neck and go down one by one.

3. Relax your whole body, touch your fingers to the ground

● Continue bending until your fingers touch the ground.

4. Support your body with both hands and toes in a triangle shape

● Walk both hands forward, forming an inclined plank shape with your body, and support yourself with your toes touching the ground.

5. Lower your body and then lift it up like an inclined plank

● As if doing a push-up, lower your body and hold for 5 seconds, then lift your body up.

6. Return to a relaxed position and stand straight

● Retreat with both hands, lift your hips, until your toes fully touch the ground, and fingertips touch the ground. Relax your upper body completely and start rising from the waist, one segment at a time, until you return to the starting position. Repeat the above movements 5 times.

Yoga can significantly contribute to improving digestion and absorption, promoting a healthy digestive system, and enhancing overall well-being. Regular practice of these yoga poses can be beneficial in maintaining a balanced and healthy lifestyle. Remember to focus on proper alignment and breathing while performing these poses for optimal benefits. Enjoy your yoga practice and the positive impact it brings to your health!