The abdominal area is here ‘divided’ into three portions and the sequence is aimed at contacting and stimulating each of them. The upper digestive tract is where the stomach and liver are. The central part of the abdomen is mainly occupied by the gut; while the lower part is where bladder, rectum, prostate and uterus are. Kidneys and adrenals glands occupy the posterior part of the upper abdominal cavity. Moreover, being aware of research evidences that tend to establish a strong relationship between stress-related psychiatric symptoms such as anxiety with gastrointestinal disorders, I also pay attention to embodied practices that can help balance in the autonomic nervous system.

The rationale of this yog-asana and prāṇāyāmasequence is to indirectly ‘touch’ and stimulate each of these three parts of the abdominal cavity and exert a positive effect on the gut-brain axis thanks to meditative prāṇāyāmatechniques.

The second part of the sequence is composed by abdominal asanas. By tonifying the abdominal wall and core of the body, they contribute to draw blood to that region and ameliorate the blood supply to the abdominal organs. In particular, #haṁsasana (the swan pose) creates a direct compression on the abdominal aorta that stimulates the affected organs. After having worked on the front region, the practice of #akarnadhanurasana 1 and 2 activate the posterior lumbar area.

Finally, the #mahāmudrā and standing #uddhyanabandha are particularly relevant since they have an impact on the whole length&width, front&back of the abdominal/lumbar area: from the uterus and prostate up to the stomach, as well as on kidneys and adrenals.