Your Personal Yoga Practice Guide — Miayu
MIAYU
For Airline Crew · Gut Health & Digestion

Yoga Sequence
for Gut Health
& Digestion

Inspired by @ayurvedagrambali  ·  Special thanks to Yogacharya Shashikanth Shetty

01

Poses

27 asanas recommended
Always Begin & end with 3× Omkara → Follow the sequence → Breathe with movement
01
Easy Seated Pose
Swasthikasana
Close eyes, breathe naturally. Grounds and prepares the mind.
10 breaths
02
Thunderbolt Pose
Vajrasana
Kneeling sit. Look straight, concentrate at one point.
5 breaths
03
Reclined Thunderbolt
Supta Vajrasana
Recline back from Thunderbolt. Close eyes and breathe.
5 breaths
04
Arms-Raised Thunderbolt
Urdhwa Vajrasana
From kneeling, inhale, lift and clasp arms overhead, gaze up at fingers.
5 breaths
05
Lion Pose
Simhasana
Kneeling, hands beside knees. Inhale, then roar — exhale forcefully with tongue fully extended.
5 rounds
06
Mountain Pose — Arms Up
Tadasana 1
Standing, inhale and raise arms overhead joining palms. Gaze up. Exhale, lower from sides.
5 rounds
07
Standing Forward Fold
Tadasana 2
Exhale, fold forward, palms beside feet, forehead toward knees. Knees straight.
5 rounds
08
Belly Fire Breathing
Agnisara
Standing with hands on knees. Inhale normally, exhale deeply and forcefully. Activates digestive fire.
10 rounds
09
Triangle Pose
Trikonasana
Wide stance, reach down to ankle, top arm extends up. Gaze at upper palm. Both sides.
5 breaths each side
10
Revolved Triangle
Parivartha Trikonasana
Triangle with a twist — opposite hand to ankle. Gaze at upper fingers. Both sides.
5 breaths each side
11
Side Angle Pose
Parsvakonasana
Lunge, forearm on bent knee, top arm extends diagonally. Gaze at upper palm. Both sides.
5 breaths each side
12
Revolved Side Angle
Parivartha Parsvakonasana
Side angle with a twist — cross body to outside foot. Gaze at upper hand. Both sides.
5 breaths each side
13
Intense Side Stretch
Parsvottanasana
Staggered stance, fold over front leg. Close eyes, forehead toward knee. Both sides.
5 breaths each side
14
Wide-Legged Forward Fold
Prasarita Padottanasana
Wide stance, fold down, hands between feet. Close eyes and breathe.
5 breaths
15
Wind-Relieving Pose
Pavanamuktasana
Lying, hug knee(s) to chest. Close eyes. Repeat single leg, then both legs.
5 breaths each
16
Cobra Pose
Bhujangasana
Lying face-down, press up, spine arched, gaze upward. Keep shoulders loose.
5 breaths
17
Locust Pose
Shalabhasana
Face-down, lift legs off floor. Gaze straight forward. Strengthens lower back.
5 breaths
18
Bow Pose
Dhanurasana
Face-down, bend knees, grab ankles, lift chest and thighs. Gaze upward.
5 breaths
19
Crocodile Pose
Makarasana
Full body relaxation face-down. Close eyes. After 10 breaths, turn head to other side.
10 breaths each side
20
Supine Spinal Twist
Jathara Parivartanasana
Lying, knees cross to one side, gaze at outstretched hand. Repeat both sides.
5 breaths each side
21
Wide-Angle Seated Fold
Upavistha Konasana
Seated, legs wide open, fold forward. Try to touch chin to ground. Close eyes.
5 breaths
22
Butterfly Pose
Baddha Konasana
Seated, soles of feet together. Fold forward, forehead to floor. Close eyes.
5 breaths
23
Cat–Cow Pose
Marjalasana
On all fours. Cat: arch back, gaze to brow. Cow: dip belly, gaze at navel. Flow with breath.
5 breaths each
24
Bridge Pose
Setubandhasana
Lying, feet flat, lift hips forming a bridge. Close eyes and breathe freely.
5 breaths
25
Legs Up the Wall
Viparitakarani
Lying, legs extended straight up. Close eyes. A restorative inversion for circulation and calm.
10 breaths
26
Plough Pose
Halasana
From shoulderstand, lower legs overhead to floor behind head. Close eyes.
5 breaths
27
Raised Leg Pose
Uttana Padasana
Lying flat, lift both legs. Close eyes. Strengthens the abdomen.
5 breaths
02

Breathwork

5 pranayamas recommended
Victorious Breath
Ujjayi
21 rounds
Sit in Easy Pose, both hands in Chin Mudra. Inhale through both nostrils. While exhaling, produce a soft hissing sound in the throat. Builds internal heat, focus and awareness.
Alternate Nostril Breathing
Anuloma Viloma
21 rounds
Left hand in Chin Mudra, right in Mrgi Mudra. Close right nostril, inhale left. Close left, exhale right. Inhale right. Close right, exhale left. One round. Balances the nervous system and brings mental clarity.
Bellows Breath
Bhastrika
12 rounds
Both palms on knee joints, fingers facing inward. Inhale normally, then exhale forcefully with jerks. Stimulates energy, clears channels and supports digestion.
External Breath Retention
Bahya Kumbhaka
10 rounds
Inhale through both nostrils, exhale completely. After full exhalation, close both nostrils and hold for 5 counts. Release and repeat. Builds breath retention and deep calm.
Moon-Piercing Breath
Chandrabhedana
21 rounds · left nostril only
Close right nostril with right thumb. Breathe through the left nostril only. Cooling and calming — especially beneficial for anxiety, overthinking and stress.
03

How to Practice

Important guidelines
🌅
Timing
This sequence can be done at any time of day — but never directly after a meal. Allow at least 2 hours after a light snack and 3.5–4 hours after a full meal.
🌿
Place
A well-ventilated room. Avoid open grounds. Face east — or any direction except south.
🥗
Gut-Friendly Diet
A gut-friendly diet supports and enhances the effects of this sequence. Favour warm, easy-to-digest foods. Reduce processed food, alcohol, caffeine and irregular meal timing — common triggers for crew.
👗
Attire
Comfortable clothing — not too loose, not too tight. Suited to your climate.
🚿
Shower
Practise after bathing — or at least wash hands, feet and face beforehand.
🌸
Menstruation
Rest during menstruation, fever or serious illness. During pregnancy, practise only under guidance.
🔢
Sequence
Always follow the given sequence. Begin and end every practice with 3 times Om chanting.
🫁
Breath
Synchronise breath with movement always. Never force your body. Let the breath lead the pace.
04

Go Further

Breathwork & Meditation

Calm the nervous system.
Enhance the effects.

Adding breathwork and meditation after this sequence can significantly deepen its benefits. The gut and the nervous system are intimately connected — when we calm one, we support the other. Pranayama techniques such as Anuloma Viloma (alternate nostril breathing) and Chandrabhedana (left nostril breathing) activate the parasympathetic nervous system, reduce cortisol and directly support healthy digestion. A short meditation or Yoga Nidra afterwards allows the body to fully integrate the practice.

05

Please Note

Medical Disclaimer

This guide does not replace professional medical advice. If you have any known organic digestive conditions — including but not limited to IBS, Crohn's disease, ulcers, hernias or post-surgical restrictions — please consult your doctor before beginning this or any yoga practice. All exercises are performed entirely at your own risk.

06

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