14/09/2025
FREE 10 minute bedtime floor based yoga to help with digestive issues...
●Bloating
●Trapped gas
●Constipation
●Helps ease symptoms of IBS (Irritable Bowel Syndrome)
This is a requested practice, free over on my youtube channel YogiLeiHikes Click the video below, if you enjoy my video give it a thumbs up and if you want to practice with me for free click the subscribe button for free this also helps my channel out so I'd be very grateful 🙏
If you have a request leave it in my comment section on my youtube channel or send me PM. I post one or two videos a week so if you have a particular request you'd like such as if you're a runner or someone who weight trains plays football or a practice to help improve flexibility strength or simply to give you a gentle practice to help relieve stress....
Below is a detailed list of poses we practice in this short 10 min Bedtime practice 👇
Opening posture
Reclined tepee:Constructive Rest Pose Variation a beautiful calming posture to help us feel grounded and focus on our body internally to help us start our practice by relaxing our body calming our mind and our nervous system which creates a beautiful foundation for the start of a gentle practice before bedtime 🌙
Wind-Relieving pose:
A relaxing variation to help calm our nervous system which we let the magic of this variation drawing two knees or one into the tummy, we do both variations, also by keeping the back of the head on the floor to prevent strain this helps us to focus on the digestive and spinal benefits that this posture has to offer. A gentle compression that massages our internal organs which applies gentle pressure to the abdomen to help release trapped gas and relieve bloating.
Supine spinal twist:
***Please note you should avoid aggressive, sudden, or forceful spinal twisting movements if you have a slipped disc or sciatica, as this can worsen nerve compression and increase the risk of re-herniation.***
A beautiful detoxing posture cleansing our internal organs. I sometimes say imagine a dirty wet cloth you twist it from both ends draining out all the dirty water this is similar to what this beautiful twist does it twists and drains out all the tension massaging our organs helping blood flow and relieve trapped gas, so beneficial to our digestive system and gut health.
Happy Baby:
This pose feels so good you literally can feel your spine relax once you find a comfortable position without over reaching to hold onto the feet so make sure to hold lower down like your ankles or back of the knees to let your spine completely relax with no curving. This improves circulation to the digestive organs. Helps reduce stress and anxiety, which often has a negative effect on our digestion and along with the gentle pressure and stretching which again massages our intestines which helps move gas through the digestive tract, reducing bloating and discomfort.
Also helps improve better sleep by helping you relax and release tension in your hips and lower back before bed.
Windshield wiper movement variation:
Great for hip mobility and improving spinal mobility while reclined, lie on your back with your knees bent, feet wide apart, and arms out this creates a gentle spinal twist that can improve spinal stability and strengthen the core, while also helping to improve our digestion and promoting relaxation before sleep.
Bound angle pose, or Supta Baddha Konasana:
The most amazing deep relaxation pose that calms our nervous system, stimulates our internal organs improving circulation to our abdomen provides a holistic approach to well being that supports healthier sleep patterns.
Legs up the wall pose or Viparita Karani:
Saving the best to last to send you off to bed feeling like you're floating on clouds
😶🌫️
》A beautiful pose filled with benefits...
Improves circulation allowing bodily fluids trapped in our legs to flow and help circulation which in return helps reduce swelling in our feet ankles and legs.
》This increased blood flow helps with our digestive system by promoting relaxation and lymphatic drainage.
》This pose if you let brings us to a state of deep relaxation, which can calm the body mind and spirit reducing stress, and ease feelings of anxiety.
Enjoy xLx
practice with me ✨️ Requested practice ✨️if you have a practice request, leave them in the comments or send me a PM on my socials Practic...
