YOGA FOR CONSTIPATION RELIEF | Instant Relief for Constipation and Bloating

Transcript

hi everyone dr melissa here and today we're going over yoga for constipation relief for those days where you're feeling bloated uncomfortable and full this is the perfect class for you to get instant relief if you're new around here hit that button so that you don't miss out and go grab your mats and let's do this all right let's get things moving let's get started down on our backs find a comfortable position when you're laying down those knees can be bent you're starting with a couple gentle breaths out into the sides of your rib cage maybe down into your belly and observe what's happening observe where the breath goes and trying to keep it out of your chest breathing is really important with our digestion because it can also help get things moving let's start off by bringing this knees in towards your chest and just gently rocking from side to side continue with that same breathing so when we don't take gentle breaths in or if we hold our breath that grips and makes everything really tight and help get things moving good maybe you start to do little circles with your knees also feels like a nice massage along your low back and then maybe you're gently switching directions of those circles notice what happens as those knees come closer in towards your chest good on that next exhale you'll bring everything to a still and then pull everything all the way up curl your chin up towards your chest nice gentle breath you can rock coming all the way up and then we're going to grab hold of that right leg lengthen your left leg out or you can keep that left knee bent with the foot on the ground and the same thing just gently rocking back and forth you can also grab that knee from underneath if that's more comfortable and take a nice breath in maybe on your exhale you curl all the way up inhale lower back down one more time exhale curl lift all the way up and then lower back down we're going to come into half happy babies you're going to take that right knee and drive your right knee down toward your right shoulder your foot is going to be facing the ceiling and if you would like you can grab the outside of that foot so that knee is still coming down towards your armpit and just very gentle little rocks from side to side still using your breath nice gentle breath so hand can be on that foot or behind the back of your knee opening up our hips continuing to use your breath [Music] good take one more nice breath in here exhale let it go then you're going to place both feet back down on the ground move your feet so they're about matte distance apart and let the knees rock to the left side and then over towards the right side left side continue with that breath maybe you're starting to hear some gurgling noises that stomach is starting to move things are moving through our intestines good and now we're just going to switch sides so you're going to take that left knee grab hold of your left knee either on top or behind the back of the knee that right leg can stay bent or you can have it out straight i'm just doing those gentle circles back and forth from side to side nice breath in exhale let it go good take another nice breath in exhale let it go on that next exhale maybe you curl yourself come all the way up and then lower back down on that inhale and then again exhale curl everything up and then bring it back down coming into half happy baby so you're going to grab behind the back of that left knee and pull the left knee towards your left armpit or grab hold of the outside of that left foot coming into that half happy baby right leg can be out straight or you could also have that leg bent and the same thing we're just gently rocking from side to side getting things to loosen up continue with that breath nice gentle breath in exhale let it go good we'll take one more breath in here [Music] exhale let it go and then take that leg place that leg back down bend both those knees one more time this time we're gonna head over towards the right hand side first and then lift up and over towards the left hand really breathe out into the sides of the rib cage down into that belly nice breath in exhale let it go oh here we're gonna roll on to our stomachs we're gonna take the yoga mat and you're gonna roll your yoga mat up if you don't have a yoga mat you could also use a towel or a blanket or a small pillow and we're just gonna roll that up so it's about three inches two to three inches and we're gonna take the mat and place it just below our belly button across our lower abdomen you're gonna lower all the way down onto that press yourself up onto those forearms nice gentle breath in you're gonna pull yourself forward lift up and then you're gonna gently lower back down use your breath in and out of this press lift come up breathe into it push that stomach into the mat and then exhale let the mat sink into your stomach inhale press up exhale let it go [Music] inhale press into those arms pull yourself lift up exhale back down good last time press lift all the way up now we're going to mix things up a little bit so you're pressing up but this time i want you to round out pull your chin in towards your chest round through your mid-back and then pull yourself forward lift up exhale press into your forearms round out chin to your chest and then pull yourself forward good press round it out one more time pull yourself come forward we're gonna lower all the way down you can bring those forearms straight out in front and just let your head rest down towards the ground and you're gonna work on those gentle breaths push your stomach into the yoga mat on that inhale and then on the exhale let that mat sink into your stomach nice gentle breath in exhale let it go one more just like this nice gentle breath in exhale let it go so option is to stay here and continue with your breath and getting that pressure the feedback from the mat or you can take your right arm straight out towards the side you can come up onto those left fingertips and then we're going to take our left leg lift your left leg up and over behind you and just going to move that mat over more towards that right lower abdominal area nice gentle stretch in the front of that right arm and you're breathing into it nice and gentle inhale try and push that stomach and then right side into the mat exhale you're sinking into it good nice gentle breath in exhale you're just noticing these little things on this side for when we switch to our other side so that you can compare nice gentle breath in exhale let it go nice and slowly unwinding here coming flat back down onto the mat and then we're just going to switch sides so you're going to take your left arm straight out towards the side come up onto those right fingertips and then that right leg is going to lift up and back behind you put your head rest down the mat moves over towards the left side and just notice is one side a little bit more tender than the other it's a little easier to breathe on one side than the other you're starting to hear noises coming from your stomach which is awesome that means things are starting to move can you continue with that gentle breath just notice those subtle little differences left side to right side and your hips in the low back in the front of your chest nice just take one more breath in here [Music] exhale let it all go and then gently rolling back on to your stomach we're going to roll that mat back out and then come back down onto your back getting nice and comfortable here let that head get heavy and you're going to take your hands use your fingertips and we'll start on the right side below our belly button on the right and you're just going to put some firm pressure down on your abdomen i'm just doing little circles starting on that right lower side and you're just looking if things feel tender if it feels like hard pressure underneath and you're doing these little circular motions all the way along that right side and we're working our way up towards our rib cage and just observing what you're feeling gentle little circles and then we're going to slowly start to make our way across our stomach across that abdomen over towards the left side maybe there's some difference from left side to your right side one side's a little more tender than the other if you find a spot that feels a little harder you can hold it there just gentle circles working your way back down to that left lower side and then we're going to go across that lower abdomen just making a really big circle while we're making little circles with our fingers good and if you wanted you can continue that again here you go back to where you found one of those spots good it's going all the way around last time and then we're going to bring those knees in toward your chest again give yourself that nice big hug pull everything up curl nice big ball gently rock from side to side and then lower everything all the way back down place those feet on the ground gentle rock to the left side and then over towards that right side and then we're going to roll all the way onto our left side press yourself come all the way up and let's take one last cleansing breath in lift those arms up overhead exhale bring your hands down towards heart center awesome job and practice today hopefully you're feeling better things are moving and you're hearing all of those awesome gurgling noises in your stomach if you want to continue to keep learning more about your body and how it moves i'm putting a link down below where you can join me for two free live classes over at my other platform and i would love to know down below in the comments what you want to see in the next video i make these videos for you until next time namaste [Music] you