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28.11.2013
Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together. In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs. Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders.
Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen. If there is any pain, stiffness or injury to the next the head should remain on the floor. Sulabh Pawanmuktasana (Easy Gas release pose) - Please keep the head on the floor instead of lifting it. Ardha Pawanmuktasana (Half Gas Release pose) - Instead of bending both the legs, bend one leg. Whether the culprit is a big meal, rich food, or something more serious like IBD, bloating and indigestion never feel good.
With a combination of deep breathing, stretches that target abdominal organs, and twists that massage and wring out stuck intestinal toxins, this sequence relieves a wide range of digestive discomfort (think: gas, bloating, constipation). Breathing deeply in these poses will massage your organs as you alternately compress and lengthen the intestines, bringing fresh blood to the epithelial cells, which are responsible for healthy gut function.
Use this Downward Dog to take deep breaths into your belly, pulling the navel up and in toward the back of your heart each time you exhale to nourish your intestines. Hold Utthita Trikonasana for 1 minute and then move to Pavrtta Trikonasana before switching sides.
Release your left hand to the earth and level your hips by dropping the left hip down in line with your right. By compressing and subsequently releasing the colon in this pose, you will stimulate the movement of accumulated toxins trapped in the body. Uttana Shishosana pose is especially useful for stretching the belly to relieve cramps after a large meal. Setu Bhanda is a great backbend for compressing the digestive organs, while simultaneously delivering fresh blood to the heart and relieving any fatigue that may be caused by poor digestion.
To enter this pose, place your feet flat on the floor as close to your sitting bones as possible.


Modification: If your thighs get tired, place a block beneath your sacrum for a more passive backbend. From Ardha Pawamuktasana, release your right knee to the left, stretching your right arm straight out to the right. Jean Koerner believes quieting the mind in poses like Savasana is the most essential part of the practice because it calms the nervous system. Bring both knees in toward your chest and rock a bit from side to side for a gentle back massage. Place a bolster or pillow on the floor lengthwise so one end is between the legs and the other is under the chest or shoulders.
Reach your arms out straight from shoulders, resting the hands palm down on the yoga mat or towel. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. During your asana practice, this pose should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible. Inhale as you drop your belly button toward the earth and lift your heart and hips to the sky into Bitilasana (Cow Pose). Walk your left foot forward 6 inches and turn the foot at a 45 to 60 degree angle to the front of the mat with your heel flat on the earth.
Keep your legs stable and strong as you lift your right arm with the palm facing away from your body. For those with Inflammatory Bowel Disease, Jean Koerner, 20-year yoga teacher and former co-owner of Be Yoga Studios, advises proceeding with caution in this pose, as it may cause unwanted wringing of the organs.
Exhale and press your inner feet and arms into the floor while stretching your knees forward. This pose compresses the ascending colon on the right side and descending colon on the left, stimulating the nerves to aid elimination.
For a deeper stretch, use your left hand to gently push your right knee closer to the earth or take your left hand to your outer right foot and extend the leg straight out. With a Bachelor of Arts in English and a creative writing concentration from James Madison University, she has written and continues to write articles about healthy lifestyles and yoga for various online publications.
When practicing yoga poses, make sure you wear comfortable clothing and take off your shoes and socks.
Lift the center of your back toward the ceiling while tucking the tailbone and chin inward toward the center of the body.


Let the knees fall away from each other as you bring your arms to the insides of the legs, and grab your ankles. Niika Quistgard, a writer for the Yoga Journal website, lists Seated Forward Bend, or Paschimottanasana, as one of the poses which puts pressure on the stomach to relieve it from gas. But when I took a friend’s suggestion and attended my first yoga class, I knew I had found my path. Rest your right hand lightly on your right shin or the floor and reach your left hand to the sky with your palm facing outward. Then allow your legs to straighten gently to the ground and rest the palms face up next to your hipbones.
Try to keep your facial muscles soft and your shoulders neutral while holding the yoga poses. If the knees do not object, press into the balls of the feet so that the bottoms of your feet face the back wall.
Note that the other leg can be bent, if necessary, and that the foot can rest on the floor. Note that Wind-Relieving Pose is also called Knee to Chest or Pavanmuktasana (in Sanskrit). It is more important to keep the back somewhat straight and only round in the upper back once you fold forward as much as you can.
If your lower half is uncomfortable, then you can place a folded blanket or small pillow on the legs, between the calves and the hips. Exhale as you round your upper back toward the sky, dropping your gaze to your navel and pressing your hands and feet into the earth in Marjaryasana (Cat Pose). To broaden your back, bend your knees slightly to lengthen your spine and spread your shoulders wide. Keep pressing your straight left leg into the earth as you clasp your hands around your right shin to pull it closer to the floor.
You can learn simple poses at home, but as you seek more yogic knowledge, try local classes taught by well-referenced or Yoga Alliance-certified instructors. The Yoga Journal website recommends these poses for relief from discomfort in the belly and back.



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