Yoga for those who want to help your stomach

To get rid of the consequences of overeating, it is not necessary to swallow handfuls of pills. Founder of Yoga Medicine Tiffany Cruikshank offers some simple ways to help the stomach to cope with their work.

Do pranayama before you sit at the table

Highlight 5-10 minutes before a meal for breathing exercises. This will allow your nervous system to switch to eating regime. Especially useful is this practice if you are experiencing unpleasant emotions.

Find a quiet place and get comfortable. Close your eyes. Begin to breathe deeply and slowly inhale for 4 account, exhale 4 account. Once this breathing rhythm will be comfortable for you, gradually slow exhalation to 8 of accounts. Perform 3-5 respiratory cycles in such a rhythm. Then go to your normal breathing mode and sit still just a couple of seconds.

Beginners move to the rhythm of breathing can take several minutes. But the more you practice, the faster your nervous system will adapt to the practice.

Do not eat mindlessly

digestion process begins even before food enters the mouth. Smells and thoughts induce the salivary glands to produce enzymes, stomach and pancreas start the production of acid and digestive enzymes.

If we eat too quickly, some of the links in this chain may fall off, the process is broken. The result - the loss of mineral nutrients in the stomach heaviness and binge eating.

Conscious, sensitive approach to the use of food to help extract the maximum benefit from it. This is a very simple practice, but it is very easy to forget about it. Look at what you are going to eat. Feel the smell. Send in your mouth in small portions. Slowly chew them, enjoying the taste of feeling all its shades. You will enjoy and eat as much as necessary, as congestion signals have time to pass your way from the digestive system to the brain.

stimulates digestion

Pose 1

This pose improves digestion. It is best to carry it between meals. In use a small blanket or towel rolled into a roll thickness of 8-13 cm as an option.

Put the roll across the mat and lay down on his stomach. Place a pillow under his head, relax your body and begin to breathe stomach. On the inhale gently push the roller press, as you exhale, try to relax. Do the exercise for 2-5 minutes, then remove the blanket and relax.

If during breathing, you feel very uncomfortable, reduce the diameter of the roller.

Pose 2

This exercise is also desirable to perform on an empty stomach. You will need a folded blanket rectangle.

Sit on the floor so that your right thigh appeared next to the blanket, knees connect. Grasp the blanket and lay down arms. On the blanket should be your head (she looks in the same direction as the knees) and chest. Take a few deep breaths to completely relax, and soak for 3-5 minutes more. Then repeat on the other side.