Top Yoga Therapy Poses for Manifestation

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

1. Start on your hands and knees in a tabletop position.
2. Inhale, beginning at your lower back, move each vertebra one at a time to arch your back and lift your head and tailbone towards the ceiling (Cow Pose).
3. Exhale, beginning again at your lower back, tucking your tailbone and move each vertebrae one at a time to round your spine and tuck your chin (Cat Pose).
4. Repeat for 5-10 breaths to gently massage the abdominal organs and promote digestion.

2. Seated Forward Bend (Paschimottanasana)

1. Sit on the floor with your legs extended straight in front of you.
2. Inhale, lengthen your spine lifting out of the waist and reach your arms up towards the sky.
3. Exhale, hinge at the hips and fold forward, pressing your lower back as your belly reaches for your thighs and your arms slide forward toward your feet.
4. Hold for 5-10 breaths, feeling the stretch in your hamstrings and lower back while stimulating the digestive organs.

3. Supine Twist (Supta Matsyendrasana)

1. Lie on your back with your arms extended out to the sides in a “T” position.
2. Bend your knees and draw them towards your chest.
3. Gently lower your knees to one side while keeping your shoulders grounded.
4. Hold for 5-10 breaths, then switch sides. This twist helps to massage the intestines and relieve constipation.

4. Wind-Relieving Pose (Pavanamuktasana)

1. Lie on your back with your legs extended.
2. Inhale, draw your right knee towards your chest and clasp your hands around your shin.
3. Exhale, lift your head and chest towards your knee.
4. Hold for a few breaths, then switch to the left leg. This pose helps to release trapped gas and improve digestion.

5. Bridge Pose (Setu Bandhasana)

1. Lie on your back with your knees bent and feet hip-width apart.
   1. Press your feet and arms into the floor and lift your hips towards the ceiling.
   1. Hold for 5-10 breaths, feeling the stretch in your abdomen and chest. This pose helps to stimulate the abdominal organs and improve digestion.

Breathwork and Meditation Techniques

1. Diaphragmatic Breathing (Dirgha Pranayama)

1. Sit or lie down in a comfortable position.
   1. Place one hand on your chest and the other on your belly.
   1. Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air.
   1. Exhale slowly through your nose, letting your belly fall. Repeat for 5-10 minutes to reduce stress and promote relaxation.

2. Alternate Nostril Breathing (Nadi Shodhana)

1. Sit comfortably with your spine straight.
   1. Use your right thumb to close your right nostril.
   1. Inhale deeply through your left nostril.
   1. Close your left nostril with your ring finger and release your right nostril.
   1. Exhale through your right nostril.
   1. Inhale through your right nostril, then close it and exhale through your left nostril. Repeat for 5-10 rounds to balance energy and reduce stress.

3. Mindfulness Meditation

1. Sit comfortably with your spine straight and your hands resting on your lap.
   1. Close your eyes and bring your attention to your breath.
   1. Notice the sensation of each inhale and exhale without trying to change it.
   1. If your mind wanders, gently bring it back to your breath. Practice for 5-10 minutes to enhance mindfulness and promote a positive mindset.

By incorporating these yoga poses and techniques into your daily routine, you can support your gut health and overall well-being. Happy practicing!

If you’re ready to embark on a journey towards better gut health through the transformative power of yoga therapy, I invite you to take the first step. Schedule a free consultation with Evon Stone Rubenstein, who will guide you in creating a personalized plan to support your digestive wellness and overall well-being. Discover the potential of holistic healing and embrace a healthier, happier you. Reach out today to begin your path to vibrant gut health!  Work With Me