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Removes the Excess Gas From the Stomach and Intestines
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Transcript of Removes the Excess Gas From the Stomach and Intestines
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Removes the excess gas from the stomach and intestines.
2.Stimulates abdominal organs which heal the constipation problem.
3.Reduce fat from belly, hips, thighs and back.
4.Exercise knees, hips, back and spine.
5.Massages the back, relieving back pain.
1. Lie down on your back. Then raise your right knee up. Hold the right knee with your both hands.
2. Inhale while raising your head towards your knee. Touch theknee with the forehead. Keep your lower back and buttock on the
floor. Hold the inhaled breathe
for 5-7 seconds. Then, exhale and release your hands and head on
the floor. Do the same with the
left knee.
3. Return to lie down on your back.
Then raise the both knee up. Hold
the knees with your both hands.
4. Inhale while raising your head towards your knees. Touch the knees
with the forehead. Hold the inhaled breathe for 5-7 seconds and then release. Do the same for 6-10
times.
You may massage your back by rolling your body from right to left and left to right while holding the
knees in step4
. Lie prone on your belly, arms on your sides with palm facing up. Then bend your knees up and grasp
your both ankles. Let your weight rest on your stomach and not on your pelvis.
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2. Inhale and lift your upper body and your knees up as high as possible
by pulling your ankle with your hands. Breathe regularly and stay in the
position for 10 seconds. Release your
hands and your legs down. Relax for 10 seconds.
Lie flat on your back with your arms along the body, palms facing down. Then inhale.
2. Exhale and slowly lift your hips off the
floor. Raise the legs straight up perpendicular
to the floor.
3. gradually raise and bend the legs over the head by using your waist. Lift the
back and buttocks until the toes touch the
floor directly in back of the head. Stretch the arms out behind you on
the floor, opposite the legs. Interlace your fingers altogether. Stay in the
position for 10 seconds and the return to step1.
Stretches the front of the body including the chest, abdomen, and quadriceps. 2. Improves spinal
flexibility.
1. Stand on your knees. Take padding under the knees if they are sensitive.
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2. Raise the
right hand up
in front of the
body as you
start to open
the chest.
3. Reach the
right hand
back one at a
time to grasp the right heel.
4. Do the same for the left side. Inhale and bring the hips
forward so that they are over the knees. Arch the back and
thrust the abdomen forward and tilt the head as far
back as possible. Exhale and return to sitting on the knees position.
Caution:1. Do not practice this pose if you have any problem with your knee.
2. As your knees have to support most of your body weight while performing this pose, It is
recommended to use yoga mat to prevent injuries at your knee.
Prepare the legs for meditative poses.
2. Relieve the inner thigh muscles tension.
3. Removes tiredness from long hours of standing and walking.
1. Sit on the floor with your legs in front of you. Bring your both feet into your body. Hold the both feet
with your hands. Let the both soles tailed together. Inhale and lengthen your spine up with your arms
straight. Then exhale. Stay in the position for 10 breathe.
2. Exhale and slowly bend your torso down. Place your elbows on the
floor while keep holding the feet
with the hands.
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3.Touch the floor with your forehead arms and legs. Stay in the
position for 10 breath
4. Inhale and slowly lift your torso up. Keep your back and arms
straight. Look up to the ceiling and exhale. Stay in the position
for 10 breath and return to step1.
. Increases the flexibility of the quadriceps, hips, knees and lower back.
2. Aids digestion after a large meal.
3. Soothes the mind and the body.
4. Increases the flexibility of the ankles.
5. Reduces menstrual cramps.
1. Sit down on your knee with your both folded legs beside your hips. Place your hands on the floor 1
foot behind your torso with the fingers facing to the front. Lean your torso a bit backward while
keeping your arms straight.
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2. With an inhalation, slowly lie down by placing your elbows on the floor and
then exhale.
3. Inhale and completely lie down. Extend your
arms backward and place them on the floor
with palms facing up. Exhale again. Stay in this position for 10
breathes. Return to step1.
.Removes the excess gas from the stomach and intestines.
2.Stimulates abdominal organs which heal the constipation problem.
3.Reduce fat from belly, hips, thighs and back.
4.Exercise knees, hips, back and spine.
5.Massages the back, relieving back pain.
1. Lie down on your back. Then raise your right knee up. Hold the right knee with your both hands.
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2. Inhale while raising your head towards your knee. Touch the
knee with the forehead. Keep your lower back and buttock on the
floor. Hold the inhaled
breathe for 5-7 seconds. Then, exhale and release your
hands and head on the floor.
Do the same with the left
knee.
3. Return to lie down on your back.
Then raise the both knee up. Hold the knees with your both hands.
4. Inhale while raising your head towards your knees. Touch the knees with the forehead. Hold the
inhaled breathe for 5-7 seconds and then release. Do the same for 6-10 times.
You may massage your back by rolling your body from right to left and left to right while holding the
knees in step4
Strengthens the knee, abdominal and lower back muscles.
2. Reduces your belly’s fat.
3. Exercises the neck muscles.
4. Exercise the hips and tights.
1. Lie down on your back with your arms on your sides, the palms facing down. Raise your head a bit
up. Look at your toes.
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2. Inhale and hold your breath while raising a single leg or both legs up at about
45 degree. Then exhale, breath normally and stay in this
position around 10 second or as long as comfortable.
3. Inhale and hold your breath while raising a single leg or
both legs higher at about 60 degree angle. Then exhale, breath normally and stay
in the position around 10 seconds or as long as comfortable.
4. Inhale and hold your breath while raising a single leg or both legs higher at
about 90 degree angle. Then exhale, breath normally and stay in the position
around 10 seconds or as long as comfortable.
5. Inhale and gradually lower your head down on the floor. Then exhale. Inhale again and slowly
release your legs down on the floor.
1. Stretches the back, shoulder and neck muscles.
2. Reduces your belly’s fat.
3. Exercise the waist, hips and tights.
1. Lie down on your back. Stretch the arms out perpendicular to the torso with palms facing down.
Then slowly raise your legs up perpendicular to the floor.
2. Inhale and gradually brings your legs down close to the left
arm. Twist the torso to the opposite side while keep your
shoulders and arms on the floor. Turn your face to the right and
exhale. Hold the position for
5-7 breathes and then
release.
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1. Strengthens the abdomen, hip flexors, and spine.
2. Stimulates the kidneys, thyroid and prostate glands, and intestines.
3. Helps relieve stress.
4. Improves digestion.
1. Lie down on your back with your palm facing down.
2. Stretch your legs and feet together. Inhale and raise your hips and
legs up. Then raise your upper body up and extend your arms
forward. Try to balance your body.
Breathe in and out while your eyes focus on a spot in front of you.
Stay in the position for 10-15 seconds.
3. Lie down on your back again. Then
raise only your left leg up while bend your right leg. Let your right foot
touch the floor.
4. Inhale and raise your upper body up. Extend your arms forward. Try
to balance your body. Breathe in and out while your eyes focus on a
spot in front of you. Stay in the position for 10-15 seconds. Take a rest
and then do the same with your right leg.
1. Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat,
and deep hip flexors.
2. Strengthens the back muscles.
3. Stimulates the organs of the abdomen and neck.
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1. Lie prone on your belly, arms on your sides with palm facing up. Then bend your knees up and grasp
your both ankles. Let your weight rest on your stomach and not on your pelvis.
2. Inhale and lift your upper body and your knees up as high as possible
by pulling your ankle with your hands. Breathe regularly and stay in the
position for 10 seconds. Release your
hands and your legs down. Relax for 10 seconds.
oga Lion Pose is a great exercise for your face muscles and neck. It
also heals sore throat symptom. In Sanskrit, Simha means a lion
or power. The posture looks like a roaring lion.
1. Exercises the face muscles and the neck.
2. Firms the lip, cheeks, cheekbones, eyebrows, eyes.
3. Stretches the jaw, mount, tongue, fingers and wrists.
4. Exercises the gum which is good for your teeth.
5. Prevents and heal sore throat symthom.
1.Kneel on the floor. Place your palms on both knees. Straighten the arms and keep the back and the
head straight. Look in front of you.
2. Inhale while leaning the torso forward slightly. Spread your fingers out as much as
possible. Slightly bend the head down and stretch the jaw and the month vertically as
much as possible. Extend the tongue out downwardly while widening the eyes. Try to
roar like a lion. Hold the position for 10 breathes and then return to step1.
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aditional texts say that Cobra Yoga Pose increases body heat, destroys disease,
and awakens kundalini. Cobra Yoga Pose helps strengthen your shoulder bones,spine and abdomen muscles. It makes your hip firms, stimulate intra-abdominal
organs and invigorate your heart and lung.
1. Strengthens the spine.
2. Stretches chest and lungs, shoulders, and abdomen.
3. Firms the buttocks.
4. Stimulates abdominal organs.
5. Helps relieve stress and fatigue.
6. Opens the heart and lungs.
1. Lie down on your belly. Stretch your legs back, tops of the feet on the floor.
2. Place your palms beside your torso a little in front of your shoulders.
Inhale and begin to straighten the arms to lift the chest off the floor.
Relax your head a little backwards towards your back. Try to open your chest by extending your
shoulder backward. Stay in the position for 7 breath rounds and then
return to step 1.
oga Pigeon Pose stretches the thighs, groins, back, and opens the chest
and shoulders. It reduces stiffness and increases flexibility. The full pose is suitable for intermediate
yoga practitioners.
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1. Refreshes the brain and helps to reduce mental fatigue.
2. Stretches the spine to permit the nervous system to receive proper nutrition.
3. Improves digestion and helps cure colds, sinus problems, and chronic tonsillitis.
4. Improves the mobility and elasticity of the spine and back muscles
Sit down on your flat heels. Inhale deeply and then exhale, curl your torso forward slowly until your
crown touches the floor. Touch your chin with your chest. Once the top of your head is touching the
floor, lift your hips up. Your both hands hold the ankles. You want the tension between your arms and
heels to hold up most of your weight. The rest of your weight should be on your head. Contract your
abdominal muscles and round your spine to assist you in holding the pose. Stay for 4-8 breaths then
go back to the original position.
oga Warrior Pose series strengthen the legs, opens the hips and chest and stretch
the arms and legs. They also improve your balance and concentration.
1. Stretches the chest, shoulders, neck, belly and groin muscles.
2. Strengthens the shoulders and arms, and the muscles of the back.
3. Strengthens and stretches the spine, thighs, calves, and ankles.
4. Practicing the body balance.
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Stand in mountain pose. Then exhale and apart your legs 3-4 feet. Turn your right foot to the right and
turn your left foot slightly to the right.
1. Inhale and bend your right knee until your right tight parallel to the floor. Stretch your left leg.
Gradually raise the arms up. Keep your spine and your arms straight. Look at the ceiling. Stay in the
position for 5-7 breathes.
2.From Yoga Warrior Pose I, inhale and stretch the arms out parallel to the
floor. Keep your spine and your arms straight. Look in front of you. Stay in
the position for 5-7 breathes.
3. From variation II, inhale and stretch the both arms in front of you
parallel to the floor while gradually raise your left leg up backward
parallel to the floor. Try to balance the body and keep your right leg
straight supporting your weight. Now your arms, spine and left leg are
forming a line. Look in front of you. Stay in the position for 5-7 breathes. Release and return to
mountain pose.
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6. Exhale, lower your knees. Touch the floor with your knees, chest and chin,
keeping your hips up and your toes curled under. Bend the elbows and press
both palm on the floor beside your torso
7. Inhale, lower your hips down on the floor. Come to Cobra Pose by arching
the back backward. Press the both palms to support the torso weight. Look up to the ceiling while
opening the chest and shoulders.
8. Exhale , come to Downward-Facing Dog Pose. Curl your toes under, raise
your hips and pivot into an inverted “V”shape. Try to push your heels and
head down and keep your shoulders back.
9. Inhale and step the left or right foot forward and place it between your
hands. Rest the other knee on the floor and look up, as in step4.
10. Exhale and bring the other leg forward. Bend down from the waist, keeping
your palms as in position 3.
11. Inhale, stretch your arms forward, then up and swing back over your head and arch the
back slowly from the waist, as in step 2
12. Exhale and slowly return to upright position.
Half Moon Pose strengthens the abdominal muscles, ankles and thighs. It improves
balance, increasing the flexibility of the spine, hamstrings and opens up the hip. This
pose is usually performed at the beginning of the practice.
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1. Improve balance.
2. Relieves lower back pain.
3. Strengthens abdominal muscles, ankles and thighs.
4. Stretches arms and shoulders.
5. Stretches spine, side and flank muscles.
1. Stand in mountain pose. Then press the hands together in salutation at the chest. Gradually bring
the hands over your head until your arms are stretched.
2. Inhale, lean your torso from your waist to the left side as much as
possible. Keep your arms, spine and legs stretched. Stay in this position
for 10 breath rounds and then exhale,
return to step 1. Do the same with your
right side.
xtended Side Angle Pose can be
performed after the warrior pose. It opens
the side of the body energizing the body and strengthening the legs.
1.Stretches the groins, spine, waist, chest and lungs, and shoulders.
2.Strengthens and stretches the legs, knees, and ankles.
3.Stimulates abdominal organs.
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Stand in mountain pose. Then exhale and apart your legs 3-4 feet.
1. Turn your right foot to the right and turn your left foot slightly to the right. Inhale and bend your
right knee until your right tight parallel to the floor. Stretch your left leg. Turn your torso to the right
and gradually raise the arms up. Keep your spine and your arms straight and exhale
2. Inhale and slowly lower your right arm down until the
right palm placing on the floor. Exhale and extend your left
arm up
adjacent to the
left ear. Keep
your left arm
and left leg
straight
forming the
same line. Look at the right fingers and stay in the
position for 5- 10 breathes.
1. Benefits all vertebral joints.
2. Improves poise.
3. Tones and strengthens legs.
4. Opens the chest.
5. Opens the shoulders.
1. Stand in mountain pose (Tadansana). Bend the right leg backward grasping the left foot with your
left hand while stretching the right arm up.
2. Inhale and extend the left thigh behind you and parallel to the floor.
While you bend the knee, press the head of your right thigh bone back,
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deep into the hip joint, and pull the knee cap up to keep the standing leg
straight and strong.
3. Stretch your right arm forward, in front of your torso, parallel to the
floor. Remain in the position for a minute or as long as you feel
comfortable. For the variation with the hands is to sweep your right hand
around behind your back and catch hold of the inner left foot. Then
sweep the left hand back and grab the outside of the left foot. This
second variation will increase the lift of your chest and the stretch of
your shoulders.
Gate Pose is a side bend which is very useful for toning the
abdominals, improving circulation and increasing the flexibility of
the spine.
1.Stretches the sides of the body, hamstrings and spine.
2.Opens the shoulders.
3.Stimulates abdominal organs and lungs.
4.Increases the flexibility of the side body and spine.
1. Stand on your knee. Then stretch the right leg out to the right with the foot facing down. Raise your
right arm up to the ceiling adjacent to the ear. Put down your left arm to the left and hold the left leg.
2.Inhale and slowly bend your torso and right arm to the left. If possible, keep the raised arm adjacent
to your ear. Look at the ceiling. Hold the position for 5 -10 breathes and return to step1.
ga Tree Pose (Vrksasana) develops balance and stability, and
strengthens the legs and feet. It also increases flexibility in the
hips and knees.
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1. Strengthens thighs, calves, ankles, and spine.
2. Stretches the groins and inner thighs, chest and shoulders.
3. Improves sense of balance.
4. Relieves sciatica and reduces flat feet.
1. Stand in Mountain Pose (Tadasana). Then draw your left foot up and place the sole on the right
tight. Balancing on the right foot and gradually bring your both arms up. Joining the both hands
together in….position.
2. Inhale and raise both arms over the head with both hands joining together Try to keep
the elbows straight. Look at a fixed point in front of you.
3. Separate both hands apart, slightly wider than your shoulder’s width.
Stay for 30 seconds to 1 minute. Exhale and step back to
mountain pose. Repeat to step 1 with the right foot.
Yoga Eagle Pose improves your balance and stretches your
upper back, shoulders and outer thighs. It stretches and
tones muscles of the leg and can help relieve cramps of the legs.
1. Strengthens legs.
2. Improves balance.
3. Stretches the shoulders.
4. Relieves cramps of the legs.
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1. Stand in Mountain Pose. Then draw your left foot upward while bending the right knee and bind the
left foot around your right leg. Your left thigh rests on the right thigh. Also, bind your arms left over
right. Let your fingers point to the ceiling. Breath in and out deeply. Stay in this position for 5-10
breath rounds or as long as comfortable. Then do the same with the right leg.
Kurmasana is called yoga turtle pose as it imitates a turtle pulling its
head into its shell. It is a useful posture to reduce your fat in your
belly and hips.
1. Strong stretch for hips, groin, and low back.
2. Cleanses internal organs.
3. Tones the spine.
4. Reduces your fat in your belly and hips.
1. Begin with sitting position with stretched back. Bend your knees and bring the soles of your feet
together in front of you.
2. Slide the right arm underneath the right calf and do the same for the left
side. Slide the arms as far as possible under the calves. Your palms will face
downwards. Then bend your torso forward. Slide the right arm underneath
the right leg. The action of pressing your legs
more and more straight will cause your torso to
move closer to the floor.