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I hope you have been enjoying trying these Yoga Sequences in your own home. As I said they are simple to do and if you can do them everyday I can assure you they will make a big difference to your overall digestive health. So today here is the 3rd Sequence. To show you how easy it can be I have used my son, Maitland who is 12 years old to demonstrate the postures. [Not sure if he was super excited about that or not?]  To begin I would like you to lay on your back bringing both knees in towards your chest and wrap your arms around your knees as much as possible. Hold for the count of 10, breathing naturally.{Picture Attached}  Now release your knees and keeping them bent move them out and over your hips. Extend your arms out to the side and ground your shoulders and palms of your hands to the floor. Slowly lower your feet and knees over to the right, keeping your shoulders and palms grounded. Gaze towards the ceiling. {Picture attached} You can make the rotations with knees bent and feet off the floor or an easier way is to keep the feet flat and together on the floor and lower from one side to the other.  Then return to the centre and lower your bent legs over to the left. {Picture attached} Move your legs from right to left inhaling to lift and exhaling to lower for 4-5 times. On the final rotation stay and hold on the right side for a count of 10. Then lift up and over to the left holding for 10 counts. Come back to the centre, extend your legs and rest before repeating the sequence. I would recommend repeating the sequence 5 times to achieve the most benefit from the poses. Now remember to let me know how you go with these poses and of course ask me any questions about them as you like. I would love you to post a photo of yourself on Facebook doing these poses to help inspire others to practice them or at least have a go at them. Here is the link to our Facebook Page - My Crohn's Doctor. I look forward to seeing your poses. Yours in Health Dr Michael  My Crohn's Doctor
www.mycrohnsdoctor.com LEGAL DISCLAIMER - This article (including links to any/all website pages, blog posts, blog comments, forum, videos, audio recordings, etc.) is not intended to replace the services of a physician, nor does it constitute a doctor-patient relationship. Information is provided for informational purposes only and is not a substitute for professional medical advice. You should not use the information for diagnosing or treating a medical or health condition. If you have or suspect you have an urgent medical problem, promptly contact your professional healthcare provider. Any application of the recommendations in this blog post is at the reader's discretion. My Crohn's Doctor and Dr Michael are not liable for any direct or indirect claim, loss or damage resulting from use of this blog. Readers should consult their own physicians concerning the recommendations in this article.  I am going to show you another sequence you can do in your home to assist with your digestion. To begin this sequence you need to lay on your back with your arms and legs relaxed. Breathe in and out 10 times. Then bring your right knee in towards your chest. Interlace your fingers around the knee. Your head stays on the ground. Elbows are lifted up and out to the side to keep the lungs open. Then without forcing the knee, round up and gaze down the length of the extended leg. Hold for the count of 5 then roll down. [shown in picture] Lower the right leg and repeat with the left leg.  Now bring both your knees into your chest, and then extend away to arms length. You will repeat this movement in and out several times. The reason I recommend this pose is this is a great massage for the lower digestive system, as well as your lower back. I like to take care of your back as well. Repeat the entire sequence 4-5 times then extend the legs out and relax in resting pose. Now remember if you have any questions in regards to these poses please email me at mycrohnsdoctor@gmail.com Yours in Health Dr Michael  My Crohn's Doctor
www.mycrohnsdoctor.com LEGAL DISCLAIMER - This article (including links to any/all website pages, blog posts, blog comments, forum, videos, audio recordings, etc.) is not intended to replace the services of a physician, nor does it constitute a doctor-patient relationship. Information is provided for informational purposes only and is not a substitute for professional medical advice. You should not use the information for diagnosing or treating a medical or health condition. If you have or suspect you have an urgent medical problem, promptly contact your professional healthcare provider. Any application of the recommendations in this blog post is at the reader's discretion. My Crohn's Doctor and Dr Michael are not liable for any direct or indirect claim, loss or damage resulting from use of this blog. Readers should consult their own physicians concerning the recommendations in this article. As I mentioned yesterday I am going to show you some Yoga Sequences that you can complete in your own home. These Yoga for Digestion Sequences are going to assist you in improving your health and therefore make your days healthier and happier. This is the fist one I am going to share with you.  STEP 1. We begin by sitting on our heels with our knees bent. If you need to soften any strain on your knees place a yoga block or folded blanket between your feet. Then using your eyes to guide you, revolve your body to the right, looking over your shoulder. Hold and breathe for a count of 10 and then return to the centre. Then turn to the left, looking over your shoulder. Hold and breathe for a count of 10 and then return to centre.  STEP 2 Next we begin by extending our hands and arms forward into the pose of the child. Please try to place your buttocks on your heels. However if this is too difficult open your knees wider and keep your feet together as you extend. Stay in this pose and continue to breathe normally without forcing or “trying” to breathe. Sit in this position for as long as is comfortable breathing in and out slowly and calmly. Notice how this feels.  STEP 3 Begin this pose by moving from the child's pose [pictured above STEP 2] into a neutral position with your knees and hands on the ground. Make sure you have your back as flat as possible and keep your neck in a position that feels comfortable. Keep breathing in and out slowly and calmly. When you are ready on the next inhale of breath round up into the Cat Stretch by tilting your pelvis upwards and tucking your chin towards your chest. Round your back keeping your arms straight and your hips aligned over your knees. Hold and breathe for a count of 10.  STEP 4 Now when you ready exhale and tilt your pelvis downwards while gently arching your back and looking upwards to where the wall meets the ceiling. This is known as the Dog Pose. Hold and breathe for a count of 10. Then move between Cat and Dog stretch 4-5 times before stretching back into the extended child’s pose [pictured above STEP 2]. Then finally roll back up and sit back on your heels as shown in the first picture [STEP 1]. Repeat the entire sequence 4-5 times. Now as I have always told you please email me at mycrohnsdoctor@gmail.com if you have any questions about these poses or in fact any questions that you have in regards to your health. I also look forward to hearing about your successes as well. Yours in Health Dr Michael  My Crohn's Doctor
www.mycrohnsdoctor.com LEGAL DISCLAIMER - This article (including links to any/all website pages, blog posts, blog comments, forum, videos, audio recordings, etc.) is not intended to replace the services of a physician, nor does it constitute a doctor-patient relationship. Information is provided for informational purposes only and is not a substitute for professional medical advice. You should not use the information for diagnosing or treating a medical or health condition. If you have or suspect you have an urgent medical problem, promptly contact your professional healthcare provider. Any application of the recommendations in this blog post is at the reader's discretion. My Crohn's Doctor and Dr Michael are not liable for any direct or indirect claim, loss or damage resulting from use of this blog. Readers should consult their own physicians concerning the recommendations in this article.  I thought that I would share with you my thoughts on using Yoga to assist with Digestion. I love how my body feels after a good body massage. Well, your digestive system can feel pretty much the same after a sequence of yoga postures. Your mouth, pharynx, oesophagus, stomach, small intestine and large intestine make up your digestive system, with your teeth, tongue, salivary glands, liver, gall bladder and pancreas acting as accessory organs. Throughout the day your digestive system is ingesting food, secreting fluids, breaking down and digesting fibre, absorbing nutrients and defecating waste. This is when it is all working correctly. You can imagine that because we have Crohn's Disease our digestive process does not work as well as it should. Sometimes you might experience indigestion, acid reflux, bloating, pain, constipation or diarrhoea. Or all of the above at the same time. A regular practice of yoga can help prevent these kind of problems or aid in healing many types of chronic digestive complaints. There are certain simple, basic postures that you can easily incorporate into a regular practice. Putting them together in short sequences can be very effective and work within the time you have available throughout the day to complete them. Over the next few days I am going to share with you three separate yoga sequences that you can practice at home, or you can link them altogether for a longer more thorough routine. I know it may seem crazy to some of you but if you give Yoga a try you will certainly feel the benefits. Let me know how you go by emailing me at mycrohnsdoctor@gmail.com Yours in Health Dr Michael  My Crohn's Doctor
www.mycrohnsdoctor.com LEGAL DISCLAIMER - This article (including links to any/all website pages, blog posts, blog comments, forum, videos, audio recordings, etc.) is not intended to replace the services of a physician, nor does it constitute a doctor-patient relationship. Information is provided for informational purposes only and is not a substitute for professional medical advice. You should not use the information for diagnosing or treating a medical or health condition. If you have or suspect you have an urgent medical problem, promptly contact your professional healthcare provider. Any application of the recommendations in this blog post is at the reader's discretion. My Crohn's Doctor and Dr Michael are not liable for any direct or indirect claim, loss or damage resulting from use of this blog. Readers should consult their own physicians concerning the recommendations in this article. |
