Core & Digestion
Hug, boat, twist and wave — the sequence the belly would design for itself.
In the simplest words
A little care-package for your tummy: hug your knees, float like a boat, twist left and right like a washing machine on gentle mode, wave your back like a cat, then rest. Best on an empty-ish tummy!
Practise along
Step through the postures at your own pace with the arrows, or press play and let each posture time itself. Arrow keys work too.
Wind-relieving hug
Breathe naturally
Knees to chest, gentle rocking — begin where comfort begins.
Learn this pose →Posture 1 of 6
What it is
Curated around the abdomen's two needs: gentle strength and honest massage. The wind-relieving hug begins where comfort begins; the boat builds the deep support that holds posture through long sitting; the seated twist wrings the middle side to side; cat–cow waves it all loose again, and child's pose seals it. Practised before breakfast or a good while after meals, it is the classical answer to sluggish, desk-compressed middles.
Where it comes from: Curated by Dharamkira from the classical poses on this page — a sequence, not a scripture.
Rounds & rhythm
Once through on a fairly empty stomach — mornings before breakfast, or three hours after a meal.
What it is kept for
Sluggish digestion, bloating, weak posture-support, and the sitting practices that depend on a steady middle.
Before you practise — health first
The whole sequence presses the abdomen: skip boat and deep twists in pregnancy, hernia, ulcers and after abdominal surgery — the hug and cat–cow alone, kept soft, remain fine for most. Never straight after eating.
Every posture, in order
Wind-relieving hug
natural breath
Knees to chest, gentle rocking — begin where comfort begins.
Boat
natural breath
Balance and float — bent knees are a full boat. Two short rounds.
Seated twist — right
natural breath
Tall spine first, then turn right on slow exhales.
Seated twist — left
natural breath
Unwind and turn left the same patient way.
Cat–cow waves
natural breath
Eight slow waves, the belly softening more with each.
Child's pose
natural breath
Fold, breathe into the back, done.