8 Exercises To Increase Mobility & Stimulate Digestion

Bicycle

Lie on your back with your hands behind your head. Lift your head and shoulders off the mat and bend your legs, bringing the knees in line with the hips. Exhale to draw one knee in toward the chest as the other leg extends out at 45 degrees, rotate your torso toward the bent knee. Inhale to return to centre. Repeat 8 to 10 times, alternating legs.

The Saw

From a seated position, extend the legs forward mat-width apart. Extend your arms out to each side, palms facing forward. inhale to twist your ribs to the right. Exhale and bend forward, reaching your left hand to the outside of your right foot. Extend the right arm back, thumb pointing down toward the mat. Inhale to extend through the spine, holding the twist. Exhale to return to the starting position. Repeat 5 times, alternating sides.

Seated Spinal Twist

Start in a seated position, extend the legs forward and flex the feet. If the back is rounded, try sitting on a cushion or bending the knees slightly. Extend your arms out to each side, palms facing down. Exhale and twist to the right. Inhale to return to centre. Repeat 10 times, alternating sides.

Reclined Spinal Twist

Lie on your back and extend your arms out to either side. Bend the left knee in toward the chest, cross the leg over and allow it to fall to the ground on the right side; turn your head to the left. Hold for 5 to 10 breaths. Repeat on the other side.

Bent Leg Twist

Lie on your back with your legs bent at a 90-degree angle. Place your arms out to either side with palms down. Squeezing the legs together, exhale and let your knees fall to the right, a few inches off the floor. Inhale to bring the legs back to centre, exhale and let them fall to the left. Repeat 5 times.

Lunge Twist

From tabletop position, wrists under shoulders and knees under hips, step your left foot between your hands. Find your balance and lift the torso, coming into a lunge. Inhale to bring your hands to prayer pose. Exhale as you twist to the left, bringing your right elbow to the outside of your left knee. Hold for 5 to 10 breaths. Repeat with your right foot forward.

Side-Lying Chest Opener

Lie on your right side and bend your knees 45 degrees in front of you. Extend your arms forward and place your palms together. Inhale to raise your left arm up toward the ceiling. Exhale as you rotate your chest and open the arm out to the left side. Allow your head to follow the movement of the arm. inhale to hold the pose. Exhale to bring your head and arms back to the starting position. Repeat 3 to 5 times on each side.

Thread The Needle

Starting in tabletop position, exhale as you reach your right arm under the left, palm up. Lower the shoulder and head, looking to the left, down to the floor. Extend your left arm toward the front of your mat. Hold this pose for 5 to 10 breaths. Repeat on the other side.

Thread The Needle

Starting in tabletop position, exhale as you reach your right arm under the left, palm up. Lower the shoulder and head, looking to the left, down to the floor. Extend your left arm toward the front of your mat. Hold this pose for 5 to 10 breaths. Repeat on the other side.