Within our days and nights there are poses we can practice to benefit our overall well being. The goal for daily healthy habits is to maintain vitality within the body and ward off any illness, mental or physical, before it has the ability to manifest. You shouldn't wait to take initiative in helping your digestive system function properly and only do so when you begin to suffer from poor digestion. While watching T.V programs or listening to a podcast consider exploring these poses.
pose for heart health: downward facing dog
Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top edge of your mat. Point your middle fingers directly to the top edge of your mat.
Stretch your elbows and relax your upper back.
Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands.
Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an "A." Imagine your hips and thighs being pulled backwards from the top of your thighs. Do not walk your feet closer to your hands — keep the extension of your whole body.
Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands.
Firm the outer muscles of your arms and press your index fingers into the floor. Lift from the inner muscles of your arms to the top of both shoulders. Draw your shoulder blades into your upper back ribs and toward your tailbone. Broaden across your collarbones.
Pose for blood flow: Forward fold
This simple pose can help to increase circulation to your upper body and brain, which can give you a fresh dose of energy and clarity. Forward folds increase oxygen and blood flow to the face. This encourages skin cell renewal and fights free radicals.
Start in mountain pose with both feet planted firmly on the ground, hands on your hips. Exhale and slowly fold forward from your hip joints, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Lightly sway from side to side, if it feels good. Hold this pose for one minute.
Pose for the Skin: Camel Pose
This pose improves blood flow in your face and head. Improved blood flow helps in releasing toxins from the body, thus making the skin glow from within. This pose is also great for strengthening abdominal muscles, relieving menstrual cramps and for getting a flat belly.
Come to a kneel down position with your back straight. Start bending backwards, and place your hands on your feet and stretch your chest towards the ceiling. Stay in the position for some time; come back to normal position. Repeat 3 to 4 times.
Pose for Stomach Meridian: Cat tail Pose
The stomach meridian, along with the spleen, is associated with your muscles. Any imbalance in this meridian is associated with stomach, muscles, nose and digestive problems. As well you may feel high intensity of anxiety, worrying, skepticism, low self-esteem, and feelings of mistrust.
Start in Downward Facing dog, lift up the right leg into Three legged dog then move the right foot all of the way forward between the hands. Follow by dropping the left knee, then bend it driving your foot towards the front. Place the left hand on the floor, then grab with your right hand your left foot.
Hold this pose for 2 to 3 minutes then go back to Downward facing dog and try it with the left foot now. This is an intense pose so take your time to get into it. If you feel pain or discomfort on your knee, do not try this pose. After you’ve done both legs, go into Child's Pose.
Pose for anxiety: Seated forward bend
Avoid this pose if you have an injury to your arms, hips, ankles, or shoulders. Don't force yourself in this pose. If you are too tight to get much bend, just do what you can without pain. Because this pose compresses the abdomen, it may not be comfortable on a full stomach.
Bring your arms straight out to the sides and up over your head, reaching toward the ceiling. Inhale and draw your spine up long. As you exhale, begin to come forward, hinging at your hips. Imagine your pelvis as a bowl of water that is tipping forward. On each inhale, lengthen your spine. You may come a bit out of your forward bend to do this.
On each exhale, deepen into your forward bend. Imagine your belly coming to rest on your thighs, rather than your nose coming to your knees. This will help you keep your spine long.
Keep the neck as the natural extension of your spine, neither cranking it to look up nor letting it go completely. When you have come to your full extension with the spine long, decide whether you want to stay here or let your spine round forward. Take hold of your ankles or shins, whichever you can reach. You should never feel any pain. The goal is not to reach your ankles but to fall as deeply as your body allows you to go.
Shoulder blade squeeze for back pain
Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.
Pose for Sleep and depression: Corpse pose
In corpse pose focus is placed on breathing and the release of tension from the body.
Lie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms up. Let your feet drop open. Close your eyes. You may want to cover your body with a heavy blanket.
Let your breath occur naturally. Allow your body to feel heavy on the ground. Working from the soles of your feet up to the crown of your head, consciously release every body part, organ, and cell. Relax your face. Let your eyes drop deep into their sockets. Stay for at least ten minutes or until you feel it is right to do so.
To exit the pose, first begin to deepen your breath. Bringing gentle movement and awareness back to your body, wiggling your fingers and toes. Roll to your right side and rest there for a moment. With an inhalation, gently press yourself into a comfortable seated position.