A Yoga Therapy Guide

Introduction: In our last post, we explored the idea of treasuring all that is irreplaceable, including your digestion. Now, let’s turn intention into action with simple, nurturing practices that honor your belly, nervous system, and emotional well-being. When approached with love and consistency, these rituals become daily acts of devotion to the self, to your irreplaceable self.

1. Morning Belly Gratitude & Gentle Movement

Start the day by recognizing your belly, not for how it looks, but for what it does. Before even getting out of bed, place your hands on your abdomen and take 5–10 slow, deep breaths into your belly.

Why It Helps:
This practice stimulates the parasympathetic nervous system, which improves gut motility and sets a calm tone for the day. The breath massage also helps relieve morning bloating and encourages elimination.

Add a gentle pose:
From bed or your mat, try a Knees-to-Chest pose (Apanasana) for a few breaths, rocking gently side to side. It’s known as the “wind-relieving pose” for good reason!

2. Midday Digestive Twists

Twists are powerful tools for wringing out digestive stagnation, stimulating circulation to the abdominal organs, and refreshing the spine.

Try This:

• Seated Twist on a chair or the floor
• Supine Twist (laying on your back with knees to one side, arms open wide)

Hold each side for 5–8 breaths. Keep the breath smooth and the gaze soft.

Yoga Therapist’s Tip:
Use twists after meals only once your food has settled (usually 1–2 hours later), or practice gentle, open-arm seated twists if your belly is feeling sensitive.

3. Breathwork to Calm the Gut-Brain Loop

When the mind is anxious, digestion suffers. Breath is your anchor — a direct way to soothe your vagus nerve and shift your body into rest-and-digest mode.

Nadi Shodhana (Alternate Nostril Breathing):

• Sit comfortably.
• Close your right nostril with your thumb, inhale left.
• Close your left nostril with your ring finger, exhale right.
• Inhale right, switch, exhale left.
• Repeat for 3–5 minutes.

Why It Helps:
Balances the nervous system, reduces anxiety, and improves circulation to the digestive tract.

4. Mindful Eating as a Sacred Pause

Your meal is not just fuel — it’s communication between your outer and inner world. Before you eat, pause and take 3–5 deep breaths. Look at your food, appreciate the effort behind it, and chew slowly.

Mindful Moment:

• Eliminate distractions (TV, phone).
• Chew thoroughly (up to 30 times).
• Notice flavors, textures, sensations.

Why It Helps:
This slows down your eating pace, enhances enzyme release, and supports full absorption,  plus it trains your nervous system to relax at mealtimes.

5. Evening Unwind with Legs Up the Wall (Viparita Karani)

This is a beautiful way to end your day and give your digestive system a chance to restore.

How to:

• Lie down with your hips close to a wall.
• Extend your legs up the wall (use a folded blanket under the hips if needed).
• Let your arms rest by your sides, palms up.
• Stay for 5–15 minutes.

Why It Helps:
Reduces bloating and fatigue, calms the mind, supports lymphatic drainage and blood return from the lower body, and settles the gut before sleep.

Final Thoughts: Build a Ritual, Not a Routine

These practices are more than checkboxes, they are your personal rituals for honoring what is truly irreplaceable: your well-being. Start with one or two. Be consistent. Listen deeply. Over time, your body will begin to trust you again, and that trust is the foundation for healing.

Next Step:
If you’re ready to integrate yoga therapy into your daily life in a way that supports your unique digestive health story, let’s talk. I offer personalized sessions tailored to your lifestyle and needs.

Email me at: Evon.s.Rubenstein@gmail.com