Yoga for a healthy belly!

It's that time of year when indulgence sometimes gets the best of us.  Here's a practice to help your belly feel and function at its best this holiday season...

The Blissful Belly Home Practice

Seated Breathing – Inhale into the rib cage then the belly. Draw the belly in to create your Exhale.

Baddha Konasana Backbend – Feet together, knees apart, fingers behind. Inhale chest open and up. Exhale to relax.

Side Stretch – One hand to floor for support, other arm up, stretch side open with breath.

Pandangusthasana var. - Legs up, squeezing thighs, lift shoulders up and use hands to hold head up. On Exhale, take pubic bone and rib cage toward each other. On Inhale release.

Elbows toward knee - Press soles on the floor, both elbows to a knee on exhale. On inhale return to center.

Supta Mandukasana var. - Legs in frog (feet lifted, knees apart, right angles at ankles, knees and hips), lift shoulders and use hands to lift head. On exhale, draw pubic bone toward rib cage.

Vajarasana – on knees, arms up. On exhale fold forward with spine long, hands palms up to low back. On inhale, lead up with your heart.

Down Dog → Up Dog – Exhaling, lift tail up toward sky, lengthening spine (down dog). Inhaling, reach heels back and take chest forward between your arms, shoulders back. Avoid sagging, keep legs and belly engaging in updog.

Parvritti Utkatasana - Weight in heels bend knees deeply as if sitting down. Tail points to floor, legs engaged. Maintain alignment with knees over feet, hips square, weight even in feet. Twist to one side, taking hands or elbow to opp knee.

Cobra – Lie on belly, lengthen legs and press pelvis down. Inhale chest forward and up, stretching sternum long.

Malasana – Squat on balls of feet, lengthen spine.

Ardha Matsyendrasana – sitting, bend one knee and hold that knee with opposite arm. Twist toward knee. Breathe belly and thigh toward each other, spine long.

Puvana Muktasana – lie on back and draw one knee in toward chest, breathe. Move to other side. Then both legs at once.

Jathara Parvritti – Knees toward chest, arms wide. Twist to side and breathe there with shoulder blades on the floor.

Bridge – Soles on the floor, arms by your sides. Exhale the bottom and back up. Sternum and tail reach away from each other.

Savasana – Rest :-)