In this 10‑minute guided morning session, the instructor leads viewers through a gentle yoga sequence designed to stimulate intestinal motility and promote gut cleansing. The routine begins with a moment of gratitude, then proceeds through a series of asanas—Malasana (deep squat), Cobra, Cat‑Cow, Pavan Mukha (wind‑releasing pose) with lying twists, Marjaryasana (cat pose) and seated twists, and finishes with a butterfly pose and a closing Om chant. For each pose the speaker provides clear cues on posture, breathing, duration, and safety (e.g., “do not overdo,” “stay within comfort”). Optional pre‑practice hydration (water, lemon water, wheatgrass) is mentioned. The tone is instructional yet encouraging, emphasizing balance, inclusivity for all ages, and the importance of a smiling, relaxed mindset. The overall message is that a short, balanced yoga practice each morning can aid gut motility without strain.
Chapters
Hi, welcome to our Wednesday morning, and today I am going to show you some exercises so that our gut cleans perfectly. Feeling well. So the moment you get up from the bed, the first thing I generally do is when I get up from the bed and put my feet down, I give gratitude that I've got up alive, and thank you Almighty for so many blessings in my life. And then I move to my yoga mat, and this is not my exercise schedule, but this is my routine so that my gut cleans properly. Start with stretching, and then comes your Malasana. So the first asana I do in the morning, you sit like this. And yes, so this is the Malasana. It helps stimulate the intestinal motility and helps you have better motion. So, jithna ap se aaram se aur apna aap karo, and uske baad you can just Get up and now move to the cobra pose. So lie down on your stomach. Yes. Now move to the cobra pose. Now this stretches your abdomen and again helps with your mobility. So stay in this pose for as long as you can. 8 minutes, 2 minutes, 1 Whatever you can do. Now once I've done this, I come to the cat-cow pose. Now this again helps with the chest and the mobility, and I'm sure a lot of you know how to do this. So do it 10 times.
Perfect.
So the gut is already settling, and now you lie on your back, and we will now do Pavan Mukha Asana, which is wind releasing asana. So bring both your knees towards your your chest. Hold them with your arms and press them against your chest as much as you can. Stay in this position for 30 seconds. Please remember, you are doing Padangusthasana, but sans knee opener. So keep breathing normally. Slowly release and stretch your legs and relax.
Relax.
Now bring your knees again to the chest, and we will do this 3 times. Pavan Mukta. So just keep breathing. Again, relax. Bring your legs on the mat and just take a deep breath. Now last time, bring your knees towards your chest, hold them with your arms. And jithna aaram se kaarpaoth mein karna hai. Do not overdo. The rule to being healthy is being in balance. So, kabhi bhi overdo toh karna hi nahi hai. So, aaram se, whatever you can do, just bring your knees till that extent. Slowly go down. Now take a deep breath and exhale properly and bring your feet towards your hips. Put your hands on the side, palms on the ground, and we will do this lying twist. 30 seconds on one side, 30 seconds on the other. Make sure both the knees are together. And please remember, smile is your best friend. Smile. Come back. And now towards the right side. So there are many forms of doing this asana, but I like to do it This way, because this is simple, all age groups can do it, and it is very, very, very effective. Slowly exhale, come back to the center. And now go to the right side and leg towards your left. And back to the center. Slowly bring your hands near your hips and straighten your feet and just relax. Hands towards the ceiling and a deep breath. Calm down. And now we will do Marj Asana. If you are not able to do that, please don't do it. But if you can, it's a great asana to improve your intestinal motility. And see whatever you can do comfortably, and that is what you need to do. We slowly come back. And if you want to repeat it, you can repeat it 3 times. But if you think one is enough, there is no worries. Take a deep breath. And now turn to your left side. With the support of your right arm, get up and sit. Now we're going to do 3 more exercises before we are done with our early morning routine. We're going to do a sitting twist. So fold your left leg like this, your right leg put it here just next to your knee, and now hold your left knee with your left hand and Twist like this. Twist as much as you can but without being uncomfortable. Because if you cannot twist, it will not help you. So perfect has to be the aim. We are just trying to get our gut into motion so that the cleansing happens properly. Now I know a lot of you would be thinking, 'Kis bhai, upse we need to do this, or we can have our water, lemon water, wheatgrass water before we do this?' You can have your water, wheatgrass water before you do this. Now fold your right leg, put your left leg just near your right knee, right arm on the right knee, and twist only. Other side. Great. So you can do this 3 times if you want, 3 times on the right and 3 times on the left. And then comes the sitting, half sitting twist, which means sit on both your feet the way you have sat for the Malasana. And now twist like this. Take your leg, right knee towards your left side and bend opposite. And similarly, left, and you need to bend opposite side. Again, you can put your hand below if you want.
Great.
Now just relax, sit, and for 1 minute do the butterfly pose. Bring your feet as close as you can to your body and move your legs in a way that they move. Keeping in mind that your spine is erect. One, we will not get the effect which we are looking for, and second, few days later you will come back saying, 'Meri thoracic chhi ho gaya.' So make sure that your spine is erect. And this butterfly pose you do for 1 minute.
Perfect.
Now you can do 3 alone below, or 3 Om and get up. So I'm going to do Om with you. Please chant with me. Om. Um. Thank you and have a great day.
