Harvest the Benefits A Yogic Journey to Strengthen Your Spleen and Stomach in Autumn

Autumn, with its crisp air and vibrant foliage, is not just a season of change but also an ideal time to focus on nurturing our internal landscapes. The spleen and stomach, two vital organs in Traditional Chinese Medicine, play crucial roles in our digestion, absorption of nutrients, and overall health. This article will guide you through a series of yoga poses specifically designed to strengthen and balance the spleen and stomach during the autumn months.

1. Standing Forward Bend (Uttanasana)

Begin by standing with your feet hip-width apart. Inhale deeply and then exhale as you hinge at the hips to fold forward. Let your head hang heavy and your arms hang down, hands reaching towards the floor or feet. Hold this pose for at least 30 seconds to stimulate the abdominal organs and improve circulation.

2. Halfway Lift (Ardha Navasana)

Sit on the floor with your legs extended in front of you. Bend your knees and place your feet flat on the ground, hip-width apart. Inhale and lift your legs up to a 45-degree angle. Lean back slightly and use your core muscles to keep your upper body stable. Hold for 30 seconds to strengthen the abdominal muscles and stimulate the digestive system.

3. Spinal Twist (Parivrtta Janu Sirsasana)

Sit with your legs extended in front of you and bend your right knee to bring it over your left leg, keeping your left leg straight. Inhale and twist your torso to the right, placing your right hand on the floor behind you for balance. Gaze over your right shoulder. Hold for 30 seconds and then switch sides. This pose helps to stimulate the spleen and stomach while improving digestion.

4. Cat-Cow Stretch (Marjaryasana and Bitilasana)

Come to your hands and knees in a tabletop position. Inhale and arch your back, looking up towards the ceiling (Cow Pose). Exhale and round your spine, tucking your chin to your chest (Cat Pose). Flow between these two poses for a few cycles to gently massage the abdominal organs and improve flexibility.

5. Seated Forward Bend (Paschimottanasana)

Sit with your legs extended in front of you. Inhale and lengthen your spine. As you exhale, hinge at the hips and fold forward over your legs. Keep your back straight and try to touch your toes or let your forehead rest on your knees. Hold for 30 seconds to stimulate the abdominal organs and relieve tension in the spine.

6. Child’s Pose (Balasana)

Come to your hands and knees in a tabletop position. Inhale and lengthen your spine. On your exhale, fold your torso towards your thighs, bringing your forehead to the floor. Rest your arms alongside your body or extend them in front of you. Hold this relaxing pose for at least one minute to relieve stress and gently compress the abdominal organs.

Conclusion

Autumn is the perfect time to give your spleen and stomach the attention they deserve. By incorporating these yoga poses into your routine, you can help support your digestive health and promote overall well-being. Remember to listen to your body and modify poses as needed. Embrace the season and let these yoga practices bring you warmth and balance from within.