Still feeling totally exhausted from summer and in desperate need of a cleanse? I totally understand it. Even as a coach, I find it hard to slow down in the fall. We are all guilty of getting caught up in the hustle and bustle of the end of summer and the beginning of fall activities, leaving us mentally and physically exhausted. why? First, you were eating out and socializing more, which meant an increase in inflammatory foods and a decrease in mental energy. Second, you have reduced moving your body due to limited time with the noisy social calendar. With so little time to recharge, your body is now crying out for you to hit the reset button. So, to help you out, we’ve rounded up the three best yoga exercises to reduce inflammation, release toxins, and revitalize strength and mobility back into your body.
If you didn’t already know, yoga comes with a host of amazing benefits, including boosting flexibility, strengthening and strengthening your muscles, increasing your energy, helping you maintain a balanced metabolism and improving your athletic performance. According to a study from Ohio State University, performing yoga exercises routinely can also reduce the number of compounds in the blood and reduce inflammation, which is usually increased by stress and aging. So keep reading to learn all about the three best yoga exercises to reduce inflammation.
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The first yoga pose massages your internal organs, improves spinal mobility, promotes digestion, and relieves lower back pain. To get started, sit on the floor with your legs straight in front of you. Bend your right knee and place your right foot on the mat next to your left knee. Lift your right arm up and around, placing your hand down on the mat behind you with your arm extended outward, making sure to raise your upper body and maintain your position. Then inhale your left arm. As you exhale, bend your elbow, pressing it into the outside of your right knee as you rotate your torso and bring your gaze toward the back wall. Hold for 3 breaths, making sure to raise them with each inhale and rotate a little more with each exhale. Finish the counter rotation in the other direction, and repeat on the other side. *Note: If you are pregnant, you can do the counter twist instead with your shoulder and hips facing in the same direction.
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This pose not only improves your balance, focus, and body awareness, but also opens your chest and shoulders while strengthening your lower body and torso. Begin the movement by standing with your feet hip-width apart and gently bending your knees with your core engaged. Bring your hands up for prayer, and apply your weight to your right foot as you slowly lift your left thigh up and wrap it around your right leg once or twice. Once you feel stable with your lower body, spread your arms out and roll your left arm under your right so your palms are pressed together. Pull your elbows away from your body, and slowly begin to do a small back bend before sitting deeper in your lower body and bringing your elbows toward your knees. Engage your core, and wait for 3 breaths. When you’re done, slowly get out of it the same way you came in. Repeat on the other side.
The last three yoga exercises to reduce inflammation are Legs Up The Wall. This restorative pose is excellent for lymph flow, blood circulation, de-stressing your back, lengthening your legs, and calming your mind. To get into the correct position, sit with your right side next to a wall, bend your knees with your feet on the floor. Then, slowly extend your legs against the wall as you turn around to lie on your back. Try to get as close to the wall as possible. Allow your upper body to melt into the mat, and relax your arms in whatever position is comfortable. Hold for 10 minutes (maximum 20 minutes). To get out of this position, twist to one side to drop your legs, and return to the fetal position before sitting fully back. *Note: It is recommended to avoid this during the menstrual cycle or the moon.
Now bring your hands to the center of the heart to seal your practice. Health and happiness always Namaste!
Jackie Smith is an IIN-certified integrated nutrition health coach and fitness coach who specializes in barre, yoga and pre/postpartum exercises. Read more about Jackie
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