We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday, to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Juanina Kocher.
As a health coach and yoga instructor, I love learning and sharing all the ways this ancient practice can support our overall well-being. One great example: digestion support! That’s right, yoga is not only a fantastic tool to get your body flowing, but it can also help keep your digestion moving, as well.
A gentle yoga flow that involves a lot of twisting and abdominal massage, in particular, is thought to help relieve bloating, gas, and constipation. In fact, gastroenterologist and mbg Collective member Marvin Singh, M.D., previously told mbg that massaging and twisting our abdomens not only feels very relaxing but can also help support digestion and encourage elimination.
That’s why I created this gentle 10-minute yoga flow. It’s fantastic any time you need a little extra help with digestion, plus the sequence also supports spine health and mobility. Since it’s so quick and accessible, this is a great flow to mix into your weekly routine any time you need it.
Cat-Cow
- Come to all fours. Ground down through your palms.
- As you exhale, drop your belly, and bring your gaze up to the sky.
- As you inhale, curl and round your spine, and bring your gaze toward your belly button.
- Repeat for a couple of breaths, then continue to downward dog.
Downward Dog
- Start in a tabletop position on your mat.
- Inhale as you lift your hips up high, coming into a downward-dog position.
- Ground down through the soles of your feet and your hands, allowing your hips to be the highest point. You can also pedal out your dog here, lifting one heel, then the other.
- Hold for a couple of breaths, then continue to three-legged dog.
High Lunge
- Begin with one foot in between your hands and your left leg extended backward. Ground down through your front foot, and lift onto your left toes.
- Slowly rise up into a high lunge, bringing your arms overhead and keeping the gaze in front of you.
- Hold for a couple of deep breaths, then continue to warrior 2.
