Full Belly Flow
Spine, Hamstrings, Shoulders
Indulge too much? Full belly? We know the feeling! Move very slowly through these digestion-supporting poses. These poses are also a great way to close a yoga practice, no matter the fullness of your belly!
Cat/Cow x5 (Marjaryasana/Bitilasana)
Move veryyyyy slowly through these cat/cow poses. Begin in a neutral table top position with your wrists stacked under your shoulders and your knees stacked under your hips. Spread your fingers nice and wide. On an inhale breath, drop your belly down towards the mat and gaze up to the sky. Press down through your hands and roll your shoulders back. On your exhale, press into your hands and dome your back, lightly pulling your belly to your spine. Drop your head and relax your neck. Slowly move with your breath through these poses five (or more) times.
Extended Puppy (Uttana Shishosana)
Come back to your neutral table top position. Keeping your hips stacked over your knees, begin to slowly walk your fingers towards the top of your mat, as you extend your chest and chin downwards. You keep your chest lifted with palms pressing down, or lower your chest all the way to a block, pillow or the mat. If you are able, rest your forehead or chin on the mat. Breathe deeply into your belly and allow your chest to sink.
From puppy pose, press firmly into both hands and walk your hands backwards a few inches, to lift your chest off the ground. Keep your right hand planted and thread your left arm underneath your right arm, lowering your left shoulder and side of your head to the earth. Keep your hips stacked over your knees. From here, you might choose to find a half-bind with your right arm behind your back to intensify the sensation in your left shoulder. Breathe for five (or more) breaths and then switch sides.
Thread the Needle (Parsva Balasana)
Downward Facing Dog (Adho Mukha Svanasana)
Plant both hands firmly on your yoga mat, tuck your toes, and lift your hips into your down dog. You might find subtle movements in your dog, bending the knees and swaying the hips. Keep the posture fluid and relaxed. Ensure you are spreading the fingers wide and engaging through the shoulders.
Frog Squat (Malasana)
Begin to walk your hands back towards your feet. Toe-heel your feet wider on your yoga mat, with your toes pointing out and heels pointing in. Sink your hips as you lift your chest. Bring your hands together at heart-center, with your elbows pressing into your inner-knees. Relax the pelvic floor and breathe deeply here.
Seated Forward Bend (Paschimottanasana)
From your frog squat, make your way onto your seat. Extend your legs long on your yoga mat. You have two options in this shape, you can straighten your legs, or keep them slightly bent. If your legs are straight, then with an inhale breath grow long in the spine, and on your exhale, hinge at the hips and reach your chest down towards your legs, maintaining the length in your spine. If you legs are bent, wrap your arms underneath your thighs and grab hold of opposite elbows, settling your chest on to your thighs and letting your head relax. Breathe here.
Full Body Stretch
Slowly lift out of your forward bend and make your way all the way down to your back. When you get there, take a full body stretch by reaching your arms overhead and your legs long. On an inhale, you might point your toes and stretch your fingers, engaging all your muscles and on your exhale, simply let your muscles relax into the mat for a moment.
Wind Relieving Pose (Pavanamuktasana)
Bring your arms down by your sides and then hug one knee into your chest, keep the other leg long on the mat. Interlace your fingers around your bent knee and hug your knee into your chest. Keep your full back rooted on the mat and your head resting. Breathe here for a few moments, then switch sides.
Supine Spinal Twist (Supta Matsyendrasana)
Hug your right knee into your chest and keep your left leg long. Drop your right knee across your body, to rest on the left side of your yoga mat. Open your arms wide, with shoulders resting on the mat. Let your gaze drop over to the right. Breathe deeply. Then switch sides.
Corpse Pose (Savasana)
Take one last moment to hug your knees into your chest and give yourself a big squeeze, then with an exhale, allow your limbs to open wide on the yoga mat, finding savasana. Your heels are in and your toes are out. Your palms face up to the sky. You scan through the body and relax all your muscles – especially the belly! You close your eyes and allow the breath to be soft. Breathe here for as long as you wish.
