15 min Yoga for Acidity | A pitta dosha balancing yoga practice

Transcript

[Music] hello my youtube friends for those of you who are new here i'm b sherlock and i'll be your teacher for today's practice although this practice has been labeled yoga for acidity it raises the question of why we're experiencing acidity in the first place i may have introduced ayurveda in previous practices but for those who are new to the sister science of yoga ayurveda is the traditional medical system of india used to treat the body mind and spirit with a holistic approach one of the foundations of ayurveda is understanding your mind body constitution known as doshas and there are three doshes vata pizza and kapha at any given time each of the three doshas may lend itself to the other however when we experience an illness or condition within our mind or body it's usually because our dosha is out of balance what causes the imbalance of a dosha many foods habits and life experiences mainly it's an accumulation of many things or one thing over time whether consumed mentally emotionally or physically which leads me back to the title for this practice acidity in the body can be caused by an imbalance of the pitadasha with its elements of fire and water pita can become inflamed when aggravated causing illnesses and conditions such as excessive sweating skin irritations or heartburn indigestion and acid reflux with that in mind this practice has been designed with the pitta dosha we aim to reduce any tension and hyperactivity of the mind and try to find a sense of centeredness and balance you'll need a folded blanket for this one once you've grabbed that let's meet on the mat let's begin in balasana child's pose whichever version speaks to you today wide legged or thighs together draw the buttocks to the heels stretch the arms out long in front forehead to the mat and as you breathe focus the breath in the back body inhale rises from the tail flows into the shoulders the collar bones exhale releases notice the navel draws toward the spine take two more full breaths rise up to a natural table top position now stack the hips over the knees shoulders over the wrists start with an inhale tuck in the toes to give them a stretch dipping the pelvis and the belly broaden the collarbones lift the chin cow pose with the exhale untuck the toes tops of the feet flat to the mat draw the tail toward the earth round the back draw the chin toward the chest cat pose now continue this motion following your breath inhale lower the belly breathe into the collar bones exhale round the back draw the chin to chest explore the movement have a little play and maybe you move in some circles breathing into the left side body feeling a stretch there as you move into cow and then the exhale releases through the right body as you shift and arch into cat remember to switch directions if you're exploring this way as well inhale not forceful drop the belly cow exhale releasing round the back cat good with the next inhale tuck the toes check in with the feet hips distance apart step the hands out just in front past the shoulders exhale ground into the knuckles draw the pelvis up and back artemucus venasana downward facing dog inhale look up to the top of the mat exhale step the feet to hands fold forward navel to thighs uttanasana forward fold inhale strip the arms overhead knit the ribs blades melt down the back odor hastasana upward salute exhale bring the hands to heart center somerseti inhale drop the hands sweep the arms overhead knit the ribs blades melt down the back trace the breath from the tail to the crown a urdhva hastasana exhale followed by slight pelvic contraction forward fold navel to thighs uttanasana standing forward fold inhale hands to shins find a flat back as the breath rises from the seat chin is tucked toward the chest back of the neck is long exhale step back into plank whole body activation navel contracts the spine take an inhale exhale lower the knees draw the elbows toward the ribs lower to chest then the chin slight pelvic contraction knees chest chin place the hands slightly in front of the shoulders draw the blades down the back now link the breath to movement inhale lengthen the low back engage the buttocks lift the chest cobra pose exhale tuck the toes ground through the knuckles raise the pelvis up and back draw the low ribs in shoulder blades down the back forearms toward each other to broaden through the collar gaze is toward the navel to lengthen the back of the neck coming into aramukha's finaster downward facing dog inhale now step forward hands to shins find a flat back from the tail to the crown lengthen through the back of the neck exhale fold forward and able to thighs slight pelvic contraction uttanasana standing forward fold inhale breath rises from the seat as the arms sweep overhead od versta exhale draw the hands to heart center somers dt let's flow through that two more times so inhale now drop the hand sweep over the head od vahastasana standing tall and strong exhale followed by slight pelvic contraction forward fold navel to thighs uttanasana inhale find a flat back hands to shins as the breath rises from the seat uttanasana exhale step back into plank whole body activation naval to spine take an inhale use the breath to guide the pose exhale lower down knees chin chest slight pelvic contraction relaxing the effort hands just in front of the shoulders blades down the back inhale find lengthen the low back lift the chest cobra pose remember that this practice is not a competition exhale tuck the toes sweep the tail to the sky out of much inhale step forward find a flat back as the breath rises from the seat into the crown ada uttanasana exhale folding forward slight pelvic contraction uttanasana inhale sweep the hands overhead tracing the breath from the pelvic floor to the collarbone urdhva hastasana exhale now hands to heart center samasthiti inhale drop the hands sweep overhead over hastasana exhale followed by slight pelvic contraction uttanasana folding forward inhale finding the flat back arda uttanasana soften the gaze downward exhale step back into plank whole body activation take an inhale use the breath guide the pose exhale lower down chi knees chin chest relaxing the effort hands in front of the shoulders just slightly inhale fun lengthen the low back lift the chest cobra pose remembering practice is not a competition life is not the competition exhale tuck in the toes sweeping the tail to the sky out of much vanasana inhale stepping forward finding a flat back ada uttanasana exhale fold forward slight pelvic contraction uttanasana inhale sweep in the hands overhead tracing the breath from the pelvic floor to the collarbone or adverse dasana exhale hands to heart center summersteaty beautiful now that we've warmed up the body and built a little bit of chronic energy come to find a supine position so we'll come straight down to the mat knees bent soles of the feet to meet the mat inhaling ground through the feet raise the hips to the sky set to abandon savangasana bridge posture exhale draw the tailbone toward the back of the knees tuck the shoulders under the chest expand through the chest arms by the sides palms face down or option here to interlace the fingers drawing the palms together breathe into the pelvic floor focus on the breath inhale blossoms from the seat into the collarbones extend through the spine exhale deepen the lift through the hips navel draws to spine feel the sensation of the breath through the body inhale breathe into the seat exhale link the body with the breath when you're ready release the hands if you have them interlaced untuck the shoulders lower the back to the mat here's where we'll be using our folded blanket so prepare the blanket by placing it the folded edge at the base of the neck now laying on your back legs extended place the arms by the sides of the body palms facing down to protect your cervical spine and allow the neck to be long rest your upper back on the blanket and notice the space between the neck and the floor press your arms into the floor inhale lift the hips place your hands on either side of your sacrum and extend the legs up toward the sky draw the elbows close to the body as you tuck the shoulders behind the chest we'll be here in our savangasana half shoulder stand for about a minute if at any time this becomes too much gently release out of the posture releasing the hands and allowing the spine to return to the mat now while we're here focus on the breath witness as the breath breathes life into the posture allow gravity to do the work here there's only soft effort required let go of the desire to be constantly doing and instead invite a sense of calm as you slow down the breath inhale blossoms from the base of the spine into the open collarbone exhale navel gently contracts toward the spine remember focus on the breath on the next inhale release the arms beside the body engage the abdomen and gently roll each vertebrae to the floor the hips will slowly meet them up maintain an active abdomen now as you gently lower the legs to the floor beautiful just take a moment here a little breathe into the pelvic floor nice bring the knees to the chest grip the outsides of your feet draw the knees toward the armpits balasana happy baby inhale heels over the knees breath rises from the seat and exhale create a little resistance with a pull of the palms and a push of the heels we'll release here for just a few moments grounding and connecting to the earth with our breath inhaling breath rises from the seat journeys to and broadens the collarbone observing sensations that arise internally and exhale pelvic floor contracts navel draws to spine perhaps you find a sense of stillness here beautiful release the feet and allow the legs to extend out long on the mat as we come into shavasana bring the feet to about hip width apart allow them to fall to the sides arms slightly away from the body gently draw the shoulder blades toward each other ever so subtly chin softly lifts away from the chest encouraging the natural curve of the spine relax the jaw close down the eyes and witness the breath like tidal ocean waves rising and falling in each moment focus on the exhale letting go letting go of tension inhale exhale let go of excessive competition with others and yourself inhale and exhale let go of the desire to be constantly doing releasing your thoughts inhale exhale let go of the limiting thoughts just as the ocean's waves rise and fall witness with each exhale the calming nature to allow the waves to pass allow that which no longer serves you to roll away on the natural rise and fall of the ocean's tidal waves become aware of your breath resist the urge to control it in any way just allow it to return to its natural rhythm notice the rise and fall of the belly of the chest begin now to find movement in the fingers and toes gently sway the head and neck when you already roll to your most comfortable side and observe push up now through your free hand and rise to a comfortable seat sweep the arms overhead and breathe in the life force energy around you exhale draw the hands to heart center that's so good let's do it one more time inhale sweep the arms overhead breathing in that life force energy exhale hands come to heart center thank yourself for coming to the mat today slowing it down letting go of doing and finding a moment to just be in honor of all that you are namaste [Music] you