Which of the five yoga moves for bowel cleansing and detoxification do you know?

In today's society, more and more people are facing various pressures. Due to irregular life and uncontrolled diet caused by work, their gastrointestinal problems are becoming more and more serious. So what are the yoga movements for cleansing the intestines and detoxifying?

Spinal rotation yoga

Spinal rotation (this posture is specially recommended by the Indian Yoga Medical College) can help observe and improve symptoms such as constipation, slow bowel movements, turbid gas in the abdomen, and hernia.

1. Sit with your legs together and stretched forward.

2. Inhale, bring one leg back and place the sole of the foot on the ground outside the other knee. Hold your ankles with your hands. Keep your spine in natural extension.

3. Exhale, and lightly support the ground behind the buttocks with your other hand, pushing slightly to twist the spine backward. Try to look behind your body, control your posture, and maintain even breathing.

This posture can relieve lumbar fatigue, squeeze the abdominal organs, and expel turbid air and hernia from the body. Stretch the hamstrings.

Forward Bend Stretch

1. Sit with your spine naturally stretched, your feet and legs together and stretched forward, and your hands naturally placed on your sides or on your thighs.

2. Inhale, stretch your arms forward, put your hands together, pull your shoulders back, interlock your thumbs, and place your palms down. Raise your arms above your head, close to your ears. Lean back slightly to extend the entire spine upward.

3. Exhale, starting from the abdomen, move forward and downward to the upper thighs, grab the toes of both feet with both hands, and maintain smooth breathing. Focus on your abdomen. (If you feel difficulty in movement, you can bend your knees)

4. Inhale, starting from the back, lift up the entire upper body. Exhale and return to the starting position. Relax for 10 to 20 seconds.

Side waist stretch

1. Sit in lotus position or simple lotus position, keep your spine naturally straight, and put your hands together in front of your chest to start position.

2. Inhale and raise your palms together above your head. Exhale and stretch your arms flat to both sides.

3. Inhale again, keep your hips above the ground, raise one arm high, and bend the other arm to lightly support the ground. Bend your body toward the side where your arm is supporting the ground. Look toward the base of your palms or through your upper arms toward the ceiling.

Triangle pose

1. Open your feet twice as wide as your shoulders. Raise your arms horizontally in a spread-eagle position.

2. Inhale, open the right toes 180 degrees outward, and rotate the left ankle 45 degrees in the same direction. Look toward the fingertips of your right hand.

3. Exhale, bend your body, and use your fingers on the same side to reach any part of your body (calf or ankle). Look at the raised finger.

Seated Balance Stretch

Sit with your legs together and pull them toward your body, grabbing your ankles with your hands.

1. Inhale, use your tailbone as support, grab your ankles with both hands and lift your legs off the ground. Exhale and try to extend your knees, keep your body balanced, and breathe evenly.

2. Inhale and grab the outside of your right ankle or calf with your left hand. Keep the other leg's knee straight and lifted off the ground.

3. Exhale, use your right hand to raise your right arm horizontally, and twist the entire spine backward. Look at your right arm at eye level. Keep your body balanced and breathe evenly.

Note: When completing this pose, because the stimulation is on the waist and abdomen, the back should be kept as straight as possible and the knees can be bent.