All of my favorite tips & tricks for a healthy lifestyle.


Whether you indulged a little too much over the holiday or ate something that didn’t sit “right”, having abdominal discomfort and bloating it’s never a pleasant feeling.

I am confident that a combination of gentle poses, abdominal breathing and consistency can help you get a rid of some of the gas, bloating, and constipation.


Although there are numerous poses that can help you improve your digestion, I chose the most gentle poses available in the “yoga market” as this is meant to be a healing practice. You’re welcome 🙂

General guidelines:

– Love your body and do what feels right to you.

– Make sure your don’t eat prior to completing this short routine, compressing your abdomen after a meal is a recipe for discomfort (and gas).

– This is meant to be a healing practice, give yourself some time to complete it in the morning or evening… It won’t hurt if you do it twice a day!

For this routine, you want to inhale as you expand your chest or return to neutral and exhale when you contract your belly or twist.

Let’s begin!


Sit on your mat with your legs crossed. Inhale while reaching your right hand to your left knee. Place your left hand behind you. As you exhale, twist towards the back. Stay here for a few breaths, twist deeper into the stretch with each exhale. This twist compresses your abdominal cavity “squeezing” toxins out. Now, return to center and repeat on the opposite side.


Sit with your legs crossed. Inhale while elongating your spine. Exhale as you bring  your belly to the spine. Simultaneously tilt the hips under and let your shoulders round forward with the head dropping. Follow with modified cow pose by inhaling and bringing your belly and chest forward. Shoulders, head, and hips in neutral. Repeat a few times incorporating the breath.


For modified forward fall, sit on the floor with your legs bent. Reach your hands toward your feet while keeping your back straight. Bring your chest toward your knees and keep your gaze forward. With your exhale, transition to modified boat. Bring your legs off the floor and and lean back slightly. Stretch your arms alongside the legs, parallel to each other and the floor. Spread your shoulder blades across your back and reach strongly out through the fingers. Make sure your abdominal muscles are engaged and your back is straight. Hold for a few breaths and then return to forward fold with an exhale.


Lie on the mat. Inhale as you bring your right knee up and wrap your hands around it. Bring your right knee closer to your right armpit as you exhale. Take a few breaths in this position. Return the right leg back to the mat and switch sides. Resist the tendency to raise your lower back and buttocks off the ground and try to keep the leg on the mat as straight as possible. This pose will help you release unwanted gases from the intestines and stomach.


Twists are a great way to decompress and squeeze out the stress and frustrations of your day. Twists are just like squeezing out a sponge. They also stimulate and detoxify the organs of your abdomen and torso. Twists also encourage the flow of fresh blood to your digestive organs, increasing the health and function of your entire digestive system. Hooray!

To complete this pose, lie on your back, bend your right knee, shift your hips slightly to the right. Place your left hand on the outside of your right knee and with the exhale, drop your right knee over the left side of your body. Keep your left hand resting gently on your right knee. Turn your head to the right (or keep it neutral). Soften your gaze toward your right fingertips (or close your eyes if you prefer!). Keep your right arm at shoulder level or lower. Hold this pose for several breaths. Then carefully return to center and repeat on the opposite side.

When you finish with this pose (both sides), bring and end to this practice by bringing your knees to chest as shown in the picture below, then rest lying down in Savasana. 

Practice makes progression… Keep working on this routine to maximize its benefits!

Yours in Health,

Janise Ojeda

There aren’t enough words to clearly express what this amazing woman has done for me both physically and emotionally. I owe my health and rehabilitation to Janise and her expertise. I am forever thankful for her guidance, counseling, and endless support. I know I wouldn’t be where I am today without her and her program…

Randy V







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