If you suffer with a sluggish digestion then this is a great addition to your morning routine.
We have a sluggish digestion if we do not naturally feel the need to have a bowel movement after we wake in the morning.
This sequence is based on an ancient yoga kriya technique but modified for our modern lifestyle. Usually we practice yoga on an empty stomach but in this case it is helpful to have already had your warm water (and tea). Do the 5 poses in the order shown here. Each movement is done 8-10 times (both sides equals 1). Once you have been through the sequence you can repeat a second and third time if desired.
Overhead stretch on toes
- Start with feet hip width apart and hands together at the heart, breath in and reach the arms overhead
- Feel the stretch/opening through the front of the body
- Take it one step further and rise up onto your toes
- Challenge your balance by looking up to the hands
Side Stretches
- Start with the feet hip width apart and arms overhead, hands together
- Keep arms straight and elbows close to the ears
- Engage the core to protect the lower back
- Drop to the right and push left hip out to the side. Do the left side second each time (we are moving from ascending colon to descending colon)
Body Twist
- Start with feet hip width apart and knees slightly bent
- Engage the core and begin to twist from the core
- Incorporate the hips and legs into the movement, then the shoulders, arms and neck
- Twist to the right and then the left side
Cobra with twist
- Lie on the mat face down (chin rests on the mat), hands under shoulders, elbows close to you sides
- Engage the core to protect the lower back, push through the hands to lift the front of the body forward
- Keep both hips on the floor, turn from the waist and look over the right shoulder
- Bring the body back to centre, and then twist and look over the left shoulder
Hip release
- Start sitting or kneeling, bend and bring the right leg forward (foot to floor)
- Use the same hand to push the knee/hip open as wide as comfortable
- Gently bring the knee back towards the body squeezing the leg into the abdomen
- Swap to the left side and repeat
Squat (bonus pose)
- Bring the feet wider than hips
- Drop the hips as low as possible and bring the elbows on the inside of the knees, hands together
- Any sharp pain the knees – come out of the pose immediately
- Use a yoga mat, cushion, step (or heels) if you have stiff ankles
