When your digestive system gets overloaded with toxins from what we eat, drink, breathe and think, you may find yourself feeling bloated, sluggish and tired. Your body naturally works to remove these toxins, but when you get overloaded, it can take more time than usual.
In order to help move things out of your system a little faster, you can focus on concise core moves that will squeeze, wring and flush toxins through your digestive tract.
Photo courtesy of the author
Twisting helps to wring toxins out of your organs and through your digestive tract.
Start in a comfortable, seated position with your legs crossed. As you inhale, reach your arms overhead, lifting your rib cage to expand fully.
As you exhale, engage your belly button into your spine and twist to the right. Let your right hand reach to the ground behind you and your left hand in front of your shins. Inhale to reach back to the center and exhale as you twist to the left. Repeat for two minutes.
Squeezing into your obliques helps to move gas and toxins through your digestive tract, reducing bloating.
Sitting with your legs crossed, reach your fingertips down to your sides. Keep reaching your right fingertips along the ground as you lean to the left , stretching your left arm overhead. Inhale as you stretch.
Exhale as you lift back to the center. Repeat on the left side, alternating back and forth for two minutes.
Contracting and releasing your core muscles helps to mimic the peristalsis, or contractions, that move waste along your digestive tract.
From seated, roll onto hands and knees. Bring your wrists directly under your shoulders and your knees under your hips.
On an inhale, lift your chest and lift your hips as you roll your shoulders away from your ears. As you exhale, round your spine, tucking your head and hips as you draw your belly button into your spine.
By holding and engaging the abdominal muscles, you are helping to tone not only your core, but also your deep tissues and organs, making them work more efficiently.
On hands and knees, find a neutral spine. Roll your shoulders away from your ears and draw your belly button into your spine. Keep your core engaged as you reach your right leg straight back, lifting from your hip, and your left arm forward alongside your ear.
Hold for 10 breaths, engaging the lower abdominal muscles up and in as you hold. Release after 10 breaths and switch sides.
Deeply engage your core muscles by compressing your abdomen to tone and engage the super deep tissues of the digestive tract.
Lower onto your stomach and forearms. Bring your elbows in line with your shoulders and your forearms parallel. Draw your legs together, squeezing your inner thighs for support.
Press your pelvis into the ground and draw your belly button into your spine to lengthen the lower back. Slowly scoop your ribcage, bellybutton, pelvis, hips and thighs off the mat as you deeply engage your core.
Hold for 5 counts. Slowly roll back down to release. Repeat 10 times.
After the final round, open your legs to the edges of your mat and lengthen your chest forward and up to stretch your abdominal muscles. Release to a Child's Pose for a final stretch.