00:00welcome this is a yoga to fart these stretches and poses really help me if i have trapped gas
00:07so i hope they will help you as well feel free to skip any poses that don't feel right or
00:13modify if
00:14and when needed let's begin in a tabletop pose and just finding some organic movement here just
00:22moving side to side forward and back maybe even do some cat cows and whichever poses are working for
00:34you or if you feel like you want to stay in a pose longer feel free to pause or just
00:38come back to that
00:39pose or just stay in it longer as long as you need
01:08now you can stay high or you can come down to your forearms
01:13and this will just give a little more space within the belly
01:20again maybe just moving side to side forward and back just moving the hips maybe curling the back
01:29this is your moment to really connect with the body and just
01:32notice how you're feeling here and working with the breath drawing that breath into the belly
01:45and whenever you're ready we'll go ahead and tuck the toes completely optional here
01:50coming right into your down dog feel free to bend the knees bending the knees really helps me
01:56and just bending one and then the other and maybe even just rocking the hips
02:00you can even take the feet further apart again stay in that pose as long as you'd like i'm just
02:06giving some options here
02:12and at any point you can come down into your child's pose option to modify placing pillows between the hips
02:20and
02:20heels into underneath the torso you can also place blocks or books under the forehead just giving a little
02:27more space here for the belly for the chest and just focusing on the breath
02:33drawing the breath into the belly and as you exhale softening the belly
02:40softening your seat really important here just try to really relax the body
02:47as much as you can
02:48so
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03:35great whenever you're ready we'll come to laying on our backs take your
03:46time
03:49and we'll bend the knees plant the feet and just rocking the knees gently side to side
03:54again
03:55so
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06:08and then we'll go ahead whenever you're ready planting the feet bend the knees and just begin to massage the
06:14belly
06:15the sides
06:17very gently
06:22so
06:33so
06:34so
06:44maybe
06:45maybe giving yourself one last hug here big squeeze happy baby again just whatever the body needs here
06:59and
07:00and rolling over towards your right less pressure on the heart
07:03and you can roll over to the other side if that feels better or you can just stay on your
07:08back
07:09just taking a moment here usually when you're on your side when i'm on my side
07:13i notice again just it helps to release that trapped gas this is a great pose after movement
07:20just to help get any air out
07:37and whenever you're ready we'll gently come all the way up take your time
07:47inhale
07:48inhaling the hands up overhead
07:51exhale heart center
07:52thank you for joining
07:53namaste
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