Yoga for Digestion | Holiday Meal Digestion!


Hello my friends, and welcome to Yoga With
Adrienne. I am Adrienne, and today we have a sequence for the digestive
tract. It’s a quick and yummy sequence to get the digestion happy and healthy.
So let’s hop on the mats and get moving. Okay, so we’re going to begin with a nice
comfortable cross-legged position, like the cross roll up the spine
here to begin; just kind of checking in with the breath, maybe tagging
a little bit away in the elbows and the shoulders down as we find that lift
and that length, in the heart and up through the crown of the head finding
a little opposition here before we begin. We’ll take the palms to the knees and moving
with the breath I’m going to keep my and on an inhale I’m going to move
in a circle coming forward, bringing the heart forward.
And on an exhale, chin to chest, navel towards the spine, I’ll come
around in back. Inhaling coming forward, moving in a circle and exhale around
then back, follow your breath. Again, keep the rooted down strong
so we can really begin to target the belly here, the
abdominal wall, getting a little bit of the winter itch here, and we’ll have
a sequence on that coming up soon. And moving with the breath, inhaling as I
come forward, I’m using the palms on the knees to get the most out of the movement
here. Go ahead and reverse your circle inhaling as we come forward, heart,
literally in my case; coming forward on the inhale and then chin
to the chest as we exhale back. A couple more here; you can close your eyes
and begin to work with the shoulders and elbows here, just kind of warming
up the body. You might imagine one of those old fashioned coffee
grinders here, really using the navel to carve the circle around and around,
warming up the body and moving with the breath. Okay, awesome; come back up to that head over
heart, heart over pelvis, take a deep breath in and
exhale out through the mouth. Awesome. Take the right
palm, bring it to the left knee, left fingertips swim all the way around
and behind so I’m not just leaning back into my twist, but I’m keeping
this length of the thing there, that length; keeping that length in the spine, keeping
that length up through the crown of the head and
bringing the left fingertips behind the tail. So I’ll turn to this just for one second so
you can see this. So again, rather than leaning back here, which is going
to be kind of an easy tendency, see if you can keep the spine stacked.
So it might mean that you don’t go all the way back into big fancy-schmancy
twist, but again focusing on the experience here as we breathe
low into the belly. Each exhale might be an opportunity to go a little
bit deeper into your twist, but just play around here and know that this
takes time and of course be free with the breath. Take a deep breath and lift up through the
heart. On your exhales gently meld it back through center and we’ll take
it to the other side. This time left palm to the right knee, right fingertips
behind. Inhale, roll it up nice and tall, not leaning back into that
lower back, but lengthening tailbone down and lifting the heart up. Shoulders
maybe loop forward up and back in, and check it out on the other side,
moving with the breath. As you inhale breath into that lower belly. Deep
breath in, lift and lengthen and exhale and meld it gently back to center. Okay, let’s take the palms and dive forward
onto all fours. Here I go, coming onto all fours here, wrists underneath
the shoulders and knees directly underneath the hip point. Take a
second here to press up and out at the palms and just find a little integrity
here, maybe work it out at the neck for a couple of breaths. And then
cat cow moving with a nice awareness here today in cat cal from
the navel. So again, not just sinking into the bones but maybe seeing if
we can take this cat cal today from the navel or the space between the navel
and the spine. The inhaling heart comes forward, tail goes
up towards the sky and pressing up and on my palms here again not collapsing
into the bones. And then from my navel or from the space between the navel
and the spine, back in the chest, navel draws up, tailbone curls under,
exhale here. So you can bring a little more awareness to
the belly, inhale, drooping the shoulders a long
belly here, opening the heart forward. And on exhale, curling the tailbone
under, the navel draws up, the tailbone under, navel draws up, bringing navel
up towards the spine as the crown of the head releases. Let’s do one more
cycle. Inhale, heart comes forward, long beautiful neck and exhale, releasing
opposite direction, pressing the tops of the feet, pressing the
palms here, to get the most out of your, infusing each movement with a breath. Okay, curl the toes under. I’m going to walk
the fingertips forward just a little bit. And from my navel lift it up to
now we’re facing down. Peddle the feet here, move with your breath. Then
I’ll drop the left heel, slide the right leg all the way up; nothing tense
here, just a nice conscious easy transition as I step my right foot all
the way up into my runner’s lunge. Take a second here to find integrity,
walk that right foot out so you’re not on a tight rope. Breathe, finding
a little self expression, a little movement here. Now I’m going to wring it out, twist it out,
[inaudible 00:06:30]. With left fingertips in line with the arch of the
right foot, or you might plant the palm firmly. Or if you have a little block
or look you can bring the earth up to you by pressing into that this
way. The most important thing is wanting to find this length in the spine,
so if runner’s lunge is still kind of a new pose for you, you might lower
that back knee here so that when we move into our twist you can find that
length in the spine. So with the knee lowered I’ll go ahead and
go into my first twist here. I’m reaching my right fingertips up. I’m keeping
my front big toe rooted down, the ball joint of that front big toe rooted
down as I open up into my twist. Shoulder blades glide down the back.
Notice how I’m not collapsing in the neck here, but I’m keeping it nice
and long. Great. If you’re feeling adventurous when you go
to step firmly we’ll lift that back knee and breathe here in the twist, really
spiking back through that left heel, keeping that lift in the heart,
nice long smooth deep breaths here. Notice I’m wiggling my right fingertips,
just finding a little movement to stay present. And then on an exhale
I’ll slowly flow it back to my runner’s lunge. All right, take a deep breath in here, and
on an exhale I’ll plant the palm, step back to plank or half plank, and
yoga choice here, you can take a rest in child’s pose, or shifting your weight
forward, practice your [inaudible 00:07:56]. Inhaling, lifting up
to cobra, or upward facing dog. Again, yogis choice here. You can just take
a breath and extend a child’s pose. And together we’ll meet back downward-facing
dog. Peddle it out here for a long breath cycle. And now we’re going to step the left foot
up on your runner’s lunge, on the opposite side. So this seems like kind of
a simple pose, but if you haven’t already, check out this pose in the foundations
of yoga series. There’s so much more than meets the eye in this beautiful
posture that’s so beneficial and very common in a public class. Okay, taking a right palm or right fingertips
now in line with the left arch of the foot, finding that length as I
inhale, open up through the left wing. I’m peeling my left hip crease back,
and oh, I’m showing off my birthday leggings here. Good choice [inaudible
00:08:52]. And then I’m spiking that right heel towards the back wall.
Again we could always lower the knee here so that we could begin to find
space, especially if you’re feeling like you have a little bit of a turtle
shell and your upper back is really tight. Try to lower that knee so you
can practice the twist here, being present, nice full deep breaths. Make
sure you take a couple inhales into the lower belly here as you extend through
the crown of the head. Remember, right ear lobe is lifting up; the
neck is an extension of the spine. One more breath here. It can be up with the fingertips, looking
straight ahead or straight down. There’s no right or wrong,
just your experience. And on an exhale we meld to back. And the same thing
here, extended back, extended child’s pose, or step it back and [vinyasa],
coming to plank, finding your version of the vinyasa today. Maybe it’s just
a little [chatter] of the practice. It doesn’t matter what really we
do, but how we do it, creating an experience in the body with the breath.
Great! I thought I was much over this cold, but it
turns out I’ve still got a little gunk in there. Okay, pressing up with
our palms, we come to all fours. I’m just going to take a second here
to loop the shoulders and inhale one more cat cal. Exhale, navel towards
the spine, chin to chest, really press up and out of the palms here.
Sweet. And then I’m going to cross the ankles, and
I’m going to slowly being mindful of my legs, use the fingertips to
transition all the way back to [inaudible 00:10:26]. Pray, send the feet
out long, pressing the heels, firm the tops of the thighs down and then
inhale, reaching all the way up. Nothing fancy here, just a nice easy forward
folded loop to relieve the lower back and also again massage that lower
abdomen. And come forward, hands can rest gently on the thighs, on the
shins, on the calves. Maybe you can grab the ankles here, awesome; maybe the
outer edge of the feet, even the big toes. So find where you fall naturally today, and
then breathe deep into the lower belly. Breathe into the lower back and
go ahead and let the weight of your head release over here for one full breath
cycle. Then gently releasing, pulling the left knee all the way
up, keeping the right foot out. I’m going to hug that left knee in, keeping
about a fists-worth of space here between the arch of that left foot
and my right inner thigh. Moving into a twist, again keep the top of
that right thigh firm here, and hugging right elbow to left knee. I’m going
to inhale, sit up nice and tall, and the same thing as before when I
did my twist, fingertips are going to come behind and I’m going to be careful
not to lean back in, but keep my pelvis tilting forward. Sometimes
sitting up on a block or blanket here is nice for this twist if you’re still
working on creating that space in the back, in the spine. So sit up nice and tall, deep breath in here,
pressing into that right heel, asnd on an exhale journeying into the
twist. Now if you’re just holding here, see if you can connect back
to your breath. Another variation here of course is to take the outer edge of
that right arm to the outer edge of that left knee, and then use this
here to kind of find a little more leg, a little more space. Anything goes,
find what feels good, be present with the breath. Lower belly going along for the ride here,
one more deep breath in and out. And then I’ll release it back to center and
switch through. Left leg out, right foot in, about a fist width distance
apart, so not flush against that thigh, but I have lots of space. And then
journeying into the twist on the other side, same thing, finding your breath,
firm in the top of that left thigh bone, left foot, nice and bright, flexed;
deep breath in, and on an exhale, journey into your twist. Now, take the outer edge of that elbow to
the right knee, choose your own variation today. Move with your breath, hearts
lifting, lower belly going along for the ride here. Then on an exhale
we meld it back to center. Awesome. Shake out the legs, wiggle your fingertips
and toes and come to flat back position. Cool. Tuck the chin to the chest and make sure your
neck is nice and long here. Extend both legs out, take a deep breath in,
inhale, long belly here as we let it all stretch. And then exhale, hug the
right knee into the chest. Make sure you start with your right knee for
this pose, hugging into that lower abdomen, and you can point and flex
the foot here, breathe, keeping this leg nice and firm. Inhale and keep the
shoulders relaxed down as you exhale, slowly peel, nose up towards the knee,
forehead up towards the knee; keeping the shoulders relaxed here.
Skin of the face relaxes, jaw relaxed, breathe, squeezing that right knee
as I press through that left heel, finding that opposition. And then exhale,
release down, and switch-a- roo. Right leg out, left knee in, take a deep breath
in, and on an exhale we lift it up nose to knee. Full body experience
here, release, squeezing that left knee up towards the chin or the heart.
Crown of the head is reaching towards the right toes, so we’re not crunching
anything here but keeping lots of space. On an exhale gently release it back down,
and we’re going to finish it off with just a couple of rocks side to side and
a reclined twist. So you can rock here as long as you like, rocking to
the right side, then drawing in the navel down when we come to the left. You
might stay here for many, many breaths or you might practice just rocking
a little back and forth, getting that lower belly nice and massaged, relieving
the back of any tension. And when you feel satisfied you can keep up with
this twist for as long as you like, and maybe rock to one side instead for
five or ten breaths and then rock to the other, five, ten restorative breaths
there. And then whenever you feel satisfied make sure you take a couple
of seconds to just be in gratitude and notice the sensations of the
body here and [shivawsenaw 00:15:43]. [Okey doakie], so happy healthy digestive
sequence. this is a great sequence to do over and over again. You know,
one practice with it would be great, two is even better. But to do it on
an ongoing basis would be awesome and I think then you might actually
really get a grasp on the benefits of yoga practice in the internal
organs; so not just our good looks, but also kind of working from the inside
out, if that makes any sense at all. Yoga, working from the inside
out; the happier we are on the inside the more beautiful we are on the outside.
That sounds pretty brilliant if you ask me. Okay, love you guys.
This is a website, Yoga With Adrienne.com. If you have questions, comments
there or below, and yeah, I hope you have a good time. Let me know how
it goes. Happy digestive tract trails to you, so we say.

100 Comments

  1. This is actually Sandra's daughter posting here and below, and I have found the yoga for digestion videos very helpful! Thank you!

  2. love this sequence and your vibe

  3. Thank you Adriene!

  4. Can you do this while pregnant?? I would really appreciate a reply 🙂 thanks beforehand

  5. You're great, thanks Adriene!!

  6. This practice is so great! I had emotional overeating today and felt really bad both mentally and physically. Now I feel so much better! Thank you!)) Going to repeat this now for even better results.

  7. Namaste — love you Adrienne — really appreciate the love and energy you exude in sharing yoga! <3 xo

  8. Perfect routine for the morning after thanksgiving and for the moment you wake up!

  9. this was just what I needed after christmas brunch 🙂 thanks Adriene!

  10. I simply love you ♥️ This video is so perfect after Chrismas, thank you!

  11. This was perfect after the heavy meals I had today.

  12. Just did this practice on my yoga mat that I got for christmas, yeaaa baby!

  13. Hi ! Thanks for the lesson. Can se do it after eat ? Or how many Time after eat ? Thank you !!!

  14. 37/365

  15. I was just diagnosed with irritable bowel syndrome, will this help?

    Please respond.

  16. Adriene, I've been doing your yoga videos from time to time since last year but since the beginning of this year I've been very faithful to your channel because you have a way to show yoga (i don't know how properly explain it) that has done nothing but help me in my journey.

    I'd like to say a big thank you, thank you for everything and for being such a wonderful person. I'm so grateful, you have no idea.

    Sometimes I find myself crying doing yoga, especially when I do the bedtime practice. The first time it felt so weird that I had to look it up, I couldn't comprehend what was going on, but I feel relieved to know that it is normal. I've been done yoga with videos of other channels before I started with yours, but that never happened to me, the experience and sensations as well. So another thank you for you.

    I'll keep working and practicing even more 🙂 thank you for being an inspiration <3.

  17. Hi everyone! Can I do this sequence (and yoga in general) during menstruation? 🙂

  18. This really works! I don't know why, but I am ALWAYS "backed up". I have seen multiple doctors and have tried absolutely everything to be normal, but I just couldn't! One night, after dinner, I was feeling very bloated and uncomfortable so I did this video, and it's safe to say it cleared me out COMPLETELY the next day. This video is great if you are always constipated and bloated 🙂 thank you adrienne!

  19. How do you make 17 minutes feel like 5?! Thank you Adrlene for bringing me a little inner peace. Namaste 😉

  20. Can you do this straight after eating or should you wait a bit?

  21. It's not Thanksgiving but I ate too much ice cream HOURS AGO and still feel awful. Hope this helps.

  22. 145/365

  23. Should I do this right after meal, or should I wait for 30 until 60 minutes ???

  24. Quality routine. I did this for the first time after 5 slices of pizza, cookies, and ice cream. Not to be crude, but i passed gas three times. Never felt better after a big meal.

  25. I have gerd and your video on ibs etc helped me sleep through the night awesomesauce

  26. I have suspected IBS and many many food intolerances. When symptoms flare up it's so hard just getting onto the mat… But I always thank myself when I do because yoga WORKS. This routine relieves me every time and I am so grateful to you Adriene, for this wonderful routine.

    Love and light.

  27. Hi Adriene! Thank you for the effective and super healthy flows in your videos! I've noticed you also have a beautiful and glowing skin! What is your beauty secret? Thank you in advance 🙂

  28. Great dialogue, form, and sequence!

  29. 230/365

  30. thank you thank you!! 🙂

  31. Perfect for Canadian Thanksgiving! Thank you so much!

  32. I love you 🙂

  33. 280/365

  34. i just ate an entire pizza and im going to see how this goes

  35. Thank you so much, Adriene. You are such an amazing human being. I love you. Have a great day!

  36. I never comment on YouTube videos. Just came upon this when I felt so bloated and now I feel so much better. Thanks!

  37. As someone with gastroparesis, this was so amazing and helpful! I will continue trying to incorporate this daily to hopefully help with that pesky digestion! <3

  38. I have discovered you just a week ago and I love what you do… I have bene practicing twice a day thanks to you ! You grave me back some enthusiasm!

  39. im like gail below-exactly the same. i will say that at a certain point their my body let me know in the most comical way that it was working!

  40. my new bedtime routine! i feel better for SURE.

  41. This is my official post-Fogo Du chao/ Thanksgiving <3 Thanks Adriane love you look fabulous

  42. 339/365

  43. Adriene,
    I moved to South Korea from New York back last February. When I first got here I was trying to find a way to help me digest the new food. I found this video back in March and I've been doing your routine ever since. Now 9 months later I can definitely appreciate how much this helps me. I do it after every meal and find that when I'm at a restaurant and can't find time to do it that I don't feel I have digested the same way. I sometimes even leave the table for a bit to do some of the yoga you suggest hahaha
    Any way thanks so much this video it has helped me for so long.

  44. This was a yummy one!

  45. I (55) started doing your yoga segments with my 18 year old daughter last summer (30 days of yoga for beginners). We were both able to get something good out of each workout. We love your workouts Adriane and both always get a chuckle out of them!!! I even got my son (21) doing them on his own from time to time!!! Love your sense of humour and your genuineness!!! ❤

  46. I love your T-shirt! Thanks for this practice, perfect after New Year Eve 😉

  47. I love doing this yoga its so peaceful and mindful ❤️

  48. 3 millions !!! oh my god !!! It was 2 a few weeks ago ! You deserve that ! yeah !

  49. you sound so different adriene!

  50. I found this video a few days ago, my digestion has been doing so much better since I started this routine at night.

  51. Had a bloated stomach.. and this video worked wonders.. as always so much love to you darling Adriene 💟💟

  52. That twist at 17:00 was tough. I couldn't hold it for long with the knee in air. It's something. Makes me realize I'm not as flexible as I should be.
    Thanks adrian

  53. THANK YOU

  54. Healthy from inside beautiful from outside
    Well said☺

  55. That was just what I needed.
    You always know what I need.
    Thank you Adriene.
    Have a happy day.😊❤️

  56. you are so beautiful

  57. I really enjoyed this sequence!!! it was very relaxing, but still effective 🙂

  58. Can I do this right after eating?

  59. Ausome exercises!

  60. Your mike is not loud enough. I need an alternative for getting on my knees. I cannot. Help. Martha

  61. You are beautiful from the inside out! Thank you for all you do x

  62. Thanks Adriene for this yummy practice, it made my day a whole lot more calm!💕 I got ill a bit over a week ago and was first home for couple of days and even today I'm not yet well enough to work out or do any yoga 'harder' than this. However today I felt unfresh due to a few things, for example not having been able to exercise and eating quite much and say a year ago I would've felt guilt and thought I'd lose all my progress in sports etc because of a week and a half off due to illness. Luckily I've learned the science stuff of it and also to see things as wholes and now instead of restricting my eating or doing something silly that I'd regret on the long run, I simply did this yoga routine and smiled knowing that everything will be fine💕🙏🏻

  63. I feel like I need to tell you how grateful I am for you and your videos. About a year ago I broke my tailbone, and before that I could do a forward fold. I'm still struggling, but a forward fold feels more and more possible each day. Because of your videos, and my participation, this is possible! I was afraid I would always feel pain and would never be able to sit comfortably. Thanks to you my tailbone is happy, but other muscles are working to get there.
    Also, your videos this past year have gotten me through the hardest times of my life. They have allowed me to focus on my healing because I am just as important as those around me. You will never know how grateful I truly am!
    Love and Light to you!

  64. Thank you for creating such helpful yoga videos! I return to this one again and again, and it relieves some of my chronic pain symptoms, alongside the expected benefits. 🙂

  65. My stomach doesn’t ache, anymore! Yay! I was running, earlier, when I started to notice my stomach hurt mid workout! I decided to jog the rest of the run but my ache wouldn’t go away. Popped up this video to help subside the pain till I get home and it helped tremendously! Love ya, Adriene!

  66. I know this is an older video, but it was great. Also, it made me think, you should do a whole holiday season yoga series for November or December, kind of like your 30 day yoga challenges, but especially geared towards the holidays. Different days could focus on different things, for instance, overeating, gratitude, inner peace, cold weather, etc. I would so be on board for something like that 🙂

  67. Wow this worked for me..,

  68. "Happy Digestive Track Trails to You" ???????? Skid marks??? 😮

  69. This flow feels so good. Our family celebrated the holiday yesterday. This follow is exactly what I needed

  70. 60/365
    Good morning from Boxing Day! Did this yoga practice in the bathroom, didn’t want to wake up my housemates. Lol! Luckily yoga can be done anywhere!
    Thank you Adriene! Namasté <3

  71. Felt soooo nice to do this sequence after the Christmas meals! I have been feeling bloated and my stomach's been hurting me like crazy for two days (yay to the good but unhealthy meals combined to painful periods!), I think this will help a lot 🙂

  72. Did this in my childhood home, in what is now my nephew's bedroom with an extra twin bed for when my niece comes over for a sleepover at Grammies. Their mini Christmas tree was the sweetest reminder of childlike joy 💚❤💚

  73. so much needed

  74. I like to watch videos like this. It makes me see how much you've changed. I see the change in you and the change in me. I'm so grateful to have found you Adriene. 💗

  75. i did this at 12:30 am lol

  76. A perfect practice for Day 27 of HOPE , after our festive meals and a little overindulgence of those goodies ! But this is good anytime a regular must for our inner self. I always love that coffee grinder😉see you tomorrow on the mat, sending love 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  77. After all the Christmas indulgence, this one was a perfect practice. Namaste xo

  78. Love your sense of humor. You always make me laugh. What a gift. 🙂

  79. Salut Adriene! Loved this one, thank you! Any practice you might think about for people with endometriosis? Especially in the weeks of the cycle when it hurts? Many thanks!

  80. If I'd have to choose my favourite YWA practice, it would be this one🙏🏻 Words can't describe how much I love yoga and especially this particular practice, if I want to make sure to feel gooood, this is my go-to choice💗

  81. Done ✅

  82. Ever since being conscious of that I tend to overeating due to emotional stress. Today was such a day and whenever I'm done with stuffing myself, I come back to this sequence to bring some movement into my bowels after ditching the mental movement towards a healthier relationship to food when I'm not in a stable place. I love the sequence and along with the intentional breathing, there are always sounds in my belly 🙂 which brings me peace instead of guilt 🙂

  83. Thankyou for the guidance. I am truely grateful to you.

  84. I plan to do this everyday to help me with IBS and Fibromyalgia. I will keeep you posted. I have been on a diet for 5 years now, not because I am fat but because of IBS. It’s extremely difficult to live with the pain. So let’s do it, YOGA WITH ADRIENNE.

  85. Doing these videos reminds me of how important it is for me to keep up on this practice regularly. I have a lot of digestive problems and take supplements and exercise and everything to keep it on track, but your videos specifically geared towards digestion really help a lot when I'm a little too bloaty. I try to do at least one vid once a week but am going to ramp it up to a bit more often to really keep myself maintained.

    If you have any practice specifically for kidneys, please let me know! I would love a video for that. Sometimes I can't do anything rigorous because my kidneys start flaring up and even relaxation yoga can at times be a bit straining.

  86. How cute….you look so nervous! But was great as with all of them!!

  87. Can we do this with full stomach? ? Kindly put more info of time and other requirements to get started with your sessions.

  88. Good morning Adriene.
    Thank You.
    Always Amazing and always Different.
    😘😊❤️
    See you early tomorrow morning.

  89. We'll never know for sure if Adriene was wearing the shirt with a heart in it on purpose or not…🤔

  90. Had back pain for last few hours, this really helped relax the muscles and breathing!

  91. Also perfect for summer season 😉.  And very good  for today. It works on digestion very well. The dynamic of practice takes on new power. My body feels very vast and at ease. It's quickly effective. Thank you.

  92. I’ve been doing yoga with adriene for three months. My anxiety is lessened and my arms are now toned af. Thanks adriene!

  93. I was feeling so bloated and after this sequence I felt soo much better…Thanks Adrienne😘

  94. kickass!

  95. I got way too excited when I saw the sides of your yoga pants.

  96. This is so awesome! I had such a stomach ache when I started and now I feel all good and ready to sleep 🙂 thank you so much Adriene, namaste 🌞💮💕

  97. I have Crohn's disease so experience a lot of bloating and therefore pressure on my stomach. Today was particularly bad, but this video really helped, thanx!

  98. Thank you, Adriene!

  99. You are amazing! Thank you!

  100. Thank you for this as usual, Adriene! 🙏❤️

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