Not feeling so hot after a weekend of barbecues? Whatever your tummy troubles, follow this calming yoga sequence for instant relief.
Source: Louisa Larson Photography [1]
Seated Neck Release
- Sit on the mat in a cross-legged position. Rest your left hand on your left thigh.
- Place your right hand on the top of your head and slowly tilt your head to the right. Apply gentle pressure with your hand to increase the stretch.
- Gaze into the left corners of the eyes, holding for five deep breaths.
- Release and repeat on the left side. Feel free to repeat on each side two or three times.
Source: Louisa Larson Photography [2]
Relaxed Quarter Dog
- Come onto the hands and knees with your wrists underneath the shoulders and your knees underneath the hips.
- Lower your forearms to the mat so your elbows are where your palms were.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Quarter Dog [3].
- Keep the head relaxed down, gazing past the feet. Nod it up and down and from side to side to release any pressure in the neck and shoulders.
- Enjoy this pose for five deep breaths.
Source: Louisa Larson Photography [4]
Grounded Tipover Tuck
- From Relaxed Quarter Dog, lower your knees and the top of your head to the floor.
- Interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders.
- Lift your hands as high as you can, holding for five breaths.
Source: Louisa Larson Photography [5]
Modified Camel
- From Grounded Tipover Tuck, release the hands and sit down onto the heels.
- Lean back and place your palms flat on the floor a few inches behind your feet with your fingertips pointing away.
- Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. Lower your head behind you, stretching through your throat and the front of your chest even more.
- Stay like this for five breaths.
Source: Louisa Larson Photography [6]
Camel
- From Modified Camel, stay in the arched position as you press your weight forward into the legs, lifting the hips up.
- Move your hands to the heels, continuing to press the hips forward as you relax the head back. If it's difficult with both hands down, lower one hand at a time, raising the opposite hand into the air.
- Stay here for five breaths.
Source: Louisa Larson Photography [7]
Child's Pose
- From Camel, lift the torso up slowly, fold over the thighs, sit on the heels and extend the hands out in front of you.
- Relax completely for five breaths.
Source: Louisa Larson Photography [8]
Happy Baby
- Lie flat on your back.
- Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
- Gently use your upper body strength to equally press both knees toward the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
- Stay like this for five deep breaths.
Source: Louisa Larson Photography [9]
Reclining Straddle
- From Happy Baby, hold onto the big toes and straighten the legs out wide as much as you can.
- Keep the head and shoulders relaxed on the mat, enjoying this stretch for five deep breaths.
Source: Louisa Larson Photography [10]
One Knee to Chest
- From Reclining Straddle, release hold of the big toes. Gently bend the left knee into the chest as you extend the right leg down.
- Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
- Keep your right leg relaxed in a comfortable position.
- Hold for five breaths, and then repeat with the right knee bent.
Source: Louisa Larson Photography [11]
Knees to Chest
- From One Knee to Chest, bend the left knee into the chest, clasping the hands around both shins.
- Gently pull down to increase the stretch in the lower back. Nod the head from side to side.
- Relax like this for five breaths.
Source: Louisa Larson Photography [12]
Reclining Spinal Twist
- After hugging the knees into the chest, cross the left knee over your torso to the right as you extend the right leg to the floor.
- Extend your arms out in T position, and turn your head to the left.
- Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
- Use your abs to lift your knee back to center. Hug both knees in and then switch sides, crossing the right knee over the torso to the left side. Gaze to the right, relaxing for another five breaths. Then hug both knees into the chest.
Source: Louisa Larson Photography [13]
Corpse Pose
- Release the legs to the floor. Bring about 15 to 20 inches between your feet, allowing them to fall open with your toes pointing out. Extend your arms a few inches away from the body, with your palms facing up.
- Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through your spine as much as possible, and try to press the small of your back into the floor.
- Close the eyes and enjoy the stillness for a few minutes.
Source: Louisa Larson Photography [14]