Friday, November 22, 2013

5 Yoga Poses for Detoxification

Yoga can help us release toxins that have been built up in the body and need help finding their way out, enhancing all of your efforts in your cleanse.  Through various twists, folds, inversions, and sweating, Yoga will clean out toxins, lower stress hormones, send more oxygen to our cells, and increase circulation to carry nutrients to the cells and toxins away to be eliminated.
Yoga will not only release any physical toxicity but also mental and emotional toxicity as well.  As Yoga is not just asana, but also meditation, and pranayama.  Soooo, if you do anything, make it a few minutes of daily deep belly breathing and some quiet time in meditation or journalling.
Ok, let’s get off of our asanas and commit to doing all or some of these poses plus a few minutes of breath work:
Uttkatasana with Twist (Twisting Chair):  Step feet hip-width apart, or together for a more challenging stance. Place hands in Anjali Mudra {prayer hands} at heart centre {middle of chest}.  Inhale, then exhale and twist to the right. Keep knees in line so the hips stay squared and the lower-back stays neutral.  Chest may stay lifted or lower left elbow to the outside of the right leg.  Hands in prayer, use the elbow to press against the leg as leverage to help with the rotation of your torso.  Hold for a few breaths and then twist to the other side.

Prasarita Padottanasana with Twist (Wide Legged Forward Bend with a Twist) : Step feet wide apart on your mat and pigeon toe your toes slightly to line up the outside edges of your feet with the edges of your mat.  Place hands on hips, inhale to lengthen the front of the body, exhale to hinge from the hips and fold forward with a flat back. Release hands to the floor, relax head.  Hold for a few breaths and then reach for opposite leg with one hand while the other hand reaches up leading the upper body into a twist.  Hips and lower-back remain neutral.  If you have shoulder issues, keep your palm on your lower back or your hip as you twist.  Hold for a few breaths and then twist to the other side.

Lunge with Twist:  Come into a low lunge (back knee down) or a runners lunge (back knee lifted) with the right leg forward, knee bent and inline with your front ankle.  Keep the knee down or lift back knee, energizing the thigh and draw back through the heel.  Place your hands at the top of your mat on either side of the right foot underneath your shoulders.  Leaving the left hand under your left shoulder, place the right hand on your lower back to encourage the hips and lower-back to stay neutral.  Inhale to create length in the spine, exhale to rotate through the mid-back and upper-back.  If your shoulder allows it, extend your right arm to the sky.  Hold for a breaths and repeat on the other side.

Marichyasana 3 (Seated Twist):  From a seated position with your legs extended, bend your right knee drawing the foot to the inside of the left thigh.  Keeping the right foot there or crossing it to the outside of the left thigh for a deeper twist.  Option to keep the left leg straight or bend at the knee and draw your left foot back to outside of your right hip.  Hug the right knee towards your chest with your left arm.  Lift your right arm, rotate the shoulder and reach your fingers to your mat behind your back.  To deepen the twist, press your left elbow to the outside of the right thigh.  Inhale to lengthen the spine, exhale to rotate.  Hold for a few breaths and repeat to the other side.

Supta Matsyendrasana (Reclined Twist):  From a reclined position, draw your knees towards your chest.  Keep legs together or cross your right leg over top of the left with the inner thighs squeezing.  Spread arms out at shoulder height with palms touching the floor.  Inhale at centre, exhale let the legs fall to the left, gaze to the right. Rotation happens in the lower-back and mid-back as you keep the shoulders and upper back grounded.  Hold for a few breaths and repeat on the other side.

Finish off with Viparita Karani (Legs up the Wall), Balasana (Child’s Pose), Adho Mukha Svanasana (Downward Facing Dog), and Savasana (Corpse’s Pose).
BONUS:  Repeat any of these self-loving mantras for the duration of each pose and/or during your meditation:
“I love myself right now, exactly as I am”
“I will take care of myself first”
“I am worthy and deserving”
Thanks for taking the time to take care of your health, after all nobody else is going to do it for you! ;)   Enjoy your new found energy and glow!


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