Organic Yoga – Yoga for your organs (by Julia Kannewischer)
Our organs are influencing all the (physical, emotional and spiritual) processes happening in our body. In Organic Yoga we are supporting our organs in their constant work through movement, stillness, stretch, compression, breath and mindfulness, so our body and mind can function in their best condition and our vital energy can flow effortlessly through our whole organism.
The Large Intestine
The large intestine is one of the main pathways of the human body rid itself of waste products and especially because constipation, gut inflammation and feeling bloated are common issues in today’s western society, it does deserve our attention and more specific knowledge.
The large intestine starts on the right hand side in the lower stomach, ascends all the way up to the lowest ribs, goes across the lower edge of the ribcage and descends on the left hand side. It absorbs water and salts from the material it receives from the small intestine and eliminates the rest through the anus.
In TCM (Traditional Chinese Medicine) the large intestine has energetic connections to the lungs, the nose, the lower teeth, the neck/shoulder area and the skin. So problems considering head, face and neck can be rooted in an unbalanced large intestine or in an unbalanced energetic relationship between large intestine and lungs. Symptoms might be teeth ache, a runny nose, nose bleeding, a swollen or sore throat, yellowish eyes, dry mouth, being overly thirsty, pain in the shoulders or arms, skin issues as well as stomach cramps, constipation, diarrhea or even irritable bowel syndrome (IBS) which are directly located in the large intestine.
The emotions stored in the large intestine and lungs are sadness, worries and stress – which is the reason why stress and depression are directly influencing our digestion and why it makes sense, that in a more and more stressful daily life digestive problems occur more and more frequently. The good news is, that by reducing stress you can support your large intestine to relax, but also by taking care of your large intestine you can reduce feeling stressed out.
How to take care of your large intestine?
According to TCM, the large intestine has its most active time in the early morning between 5.00 and 7.00, so if you have a tendency towards constipation, this is a good time frame for emptying your bowls, it will be much easier than during the rest of the day. Try drinking hot lemon water, herbal teas or warm water right after waking up to get your digestion going. In general the human body appreciates regularity of daily routines, having set times for getting up, going to sleep and eating meals can support stress reduction.
Due to the connection to the skin, comforting touch can work wonders on your large intestine. Taking time to oil your whole body with a body oil after a hot shower is an easy way to practice the self-care your large intestine is craving for.
The lungs and therefore the large intestine don’t like dryness, make sure to hydrate enough with water of room-temperature, herbal teas and hydrating foods such as raw fruit and vegetables.
The colour related to the large intestine is white. White foods as cauliflower, rice, white beans, white radish, kohlrabi, bananas, porridge and so on can be supporting, but it depends on the issue, however it is advisable to eat calming, alkaline, easy-digestible and fiber-rich food, try to avoid too spicy, oily, hot and processed food. Both sugar and caffeine are causing stress, imbalance and irritation not only but especially in the large intestine and should be avoided or limited to the minimum. To reduce caffeine intake swop coffee for green tea.
Yoga for your Large Intestine
Yoga is not only reducing stress in the whole body and spirit, it can be specifically stress releasing for the nerves connecting the brain to the digestive tract by slight compression and gentle stretching paired with deep, slow breathing. Try to hold the following postures for 5 - 7 minutes each, breathe deeply and focus on exhaling completely. Make sure you set your environment first: use dim light, put your phone away, wear something comfortable, use relaxing music if you wish – whatever makes you feel at ease.
These easy postures can help you any time during the day, if you practice them in the evening though, they will set you up for a restoring night of deep sleep.
Uttanasana – Standing Forward Bend
Simply let your upper body hang over your legs, you can choose, whether you want to grab your feet, hold on to the opposite elbows or even put your fists between your lower stomach and your thighs to increase the compression of the large intestine. Find a gentle position, you might even want to bend your legs and rest your stomach on your thighs or bend one leg after the other. All our digestive organs enjoy the reversing of the usual force of gravity and the release of pressure from above. Remember, this pose is not about touching your toes, it's about feeling relaxation within your whole body, so don't force anything, breathe deeply and let gravity work its magic! If the stretch on your legs is too intense, allow yourself to slightly bend your knees.
Balasana – Child’s Pose
The reason why we call this Child’s Pose is its similarity with the position of an unborn child in the womb. The therapeutic effects on our stress levels are immediate. The spine can relax, the head is supplied with fresh blood, the hip joints open up and the organs relax. Feel free to take your arms next to your legs and slightly separate your knees to create more comfort. Slowly rock yourself from side to side and give your organs a nice massage.
Apanasana – Wind Removing Pose
If you do one pose for your large intestine, do this one! It helps against constipation and being bloated, releases tensions in the lower back and opens up the hip joints trough compression. Take one leg after the other close to your shoulder and slowly move it from side to side. Try to keep your sacrum and shoulder blades on the floor and your neck long. If necessary, bend the other leg and put the foot on the floor. On the right side you are massaging your ascending colon, on the left side the descending colon, to finish with massaging the transverse colon hug both knees into your chest and rock from side to side.
Halasana – Plow Pose
Start with Shoulder Stand (rest your pelvis on your elbows or use a block for support) and carefully lower your feet. Only go as far as comfortable, make sure your neck has space and you are able to breathe. Feel free to hold on to your pelvis, bend your knees or you might even want to slightly massage your stomach. Again our organs are benefiting from the reverse of the force of gravity, having the chance to completely relax. Come out slowly, help yourself with the support of your arms.
Ananda Balasana – Happy Baby Pose
This is another very comforting self-care pose, which is massaging the large intestine equally on both sides. Grab the feet with both hands from the outsides, make sure your spine is as relaxed on the floor as possible and your neck long. The legs are relaxed, the hip joints compressed. Slightly rock yourself from side to side for an additional massage of the lower back and sacrum area.
Finish your session by spreading legs and arms on the floor and relaxing in Savasana – Dead Body Pose, try to find complete stillness for 10 minutes or longer. This is the moment, when your heart can pump the blood effortlessly through the body and all the postures done before are having their effects.