Hello you guys! It’s been awhile since I’ve done a brand new yoga guide, and I thought today’s sequence will be really useful moves for those who have been looking to detoxify their system because of constant lack of sleep, poor diet, stress, and so on.
Aside from eating healthy and fresh fruits and vegetables as much as you can, incorporating these moves into your yoga routine would do wonders to help remove the toxins from your body. Detoxifying your body would also help lift your mood tremendously! So if you have been trying to clean up your diet and eat healthier, perhaps these yoga moves will complement your daily meals and fitness routine! Try these moves out and let me know how you feel!
There are quite a number of twists in this sequence, because twists are wonderful in helping you detoxify your body. Imagine yourself as a dirty cloth, and a dirty cloth can only get rid of the toxins by wringing the cloth. Same goes for what twists does to our body as well!
Here are the 10 moves that you can incorporate into your yoga/fitness routine to detoxify your body!
1. Downward Dog (Adho Mukha Svanasana)
Downward dog is a great pose to start with to warm up your entire body such as your back and your legs. As you come into your downward dog, keep reaching your heels towards the mat, melt your heart towards the ground, and imagine your belly going as close to the top of your thighs as possible. If your heels can’t reach the ground, it’s perfectly fine! Just reach your heels towards the ground as much as possible, and keep breathing. You shouldn’t be placing too much weight on your wrists as well, your weight should be equally distributed amongst the four corners of your palms, as well as your legs. Imagine yourself coming into an inverted V shape, reaching your hips up towards the sky. Keep breathing!
Downward dog is a great inversion (any pose that has your heart above your head is considered an inversion) and helps to encourage blood flow around our body. This thus helps to flush toxins from our body, regulates blood pressure, and boost the immune system.
2. Triangle Pose (Trikonasana)
If your hamstring flexibility is preventing you from touching the ground with your fingers, you can also use a yoga block or a thick book to prop yourself up. The key to this pose is not to reach your fingers towards the ground, but rather, to make sure that you open up your chest towards the side. Imagine yourself going in between two panes of glass and you need to make sure that you are as flat as possible. So, even if you can reach your fingers to the ground but you’re compromising on form where you find your shoulders collapsing inwards, back off a little and adjust your alignment.
The triangle pose helps to stimulate the abdominal organs, thereby improving your digestive system.
3. Twisted Lunge
This pose not only incorporates a twist that helps to detoxify your body, it also works your lower body as well! Make sure that your front knee is bent 90 degrees, and your back foot is balanced on the balls on your foot, with your heels off the mat. Keep engaging your back legs by pushing your back knee towards the sky. Shift your gaze towards the back of the room, and actively reach your arm towards the back. Inhale to lengthen the spine, exhale to sink deeper into the pose and twist towards the back of the room.
This pose also helps to stimulate your abdominal organs and improve your digestive system.
4. Twisted Chair Pose (Parivrtta Utkatasana)
Come into a chair pose, making sure that the weight is on your heels rather than the balls of your feet. You should be able to see your toes as you enter the pose, so that you don’t put too much weight and strain on your knees. On an exhale, twist towards the side and come into prayer hands. Using your elbow on your knee as a leverage, try to deepen your twist as you shift your gaze towards the sky, and making sure that your prayer hands are reaching towards the centre of your chest. Also make sure that your knees are aligned and neither of your knee is popping forward as you enter into a twist.
Not only can it stimulate your abdominal organs, it is thought to be able to stimulate your heart as well, improving blood flow all around your body.
5. Wind Relieving Pose (Pavanamuktasana)
Coming down on to your mat, lie down on your mat and make sure that your shoulder blades and lower back are touching the mat. As you lift one knee up towards your chest, move your knee towards your arm pit and use your arm strength to gently pull the knee towards you. Flex your other foot so that it remains on the mat, and shift your gaze downwards towards your chest, as if you are reading the print of your shirt. You should feel a slight pinching sensation in your hips. Alternate on both right and left side, and end off with both chest towards your knee.
This pose helps to massage your ascending, descending, and transverse colon, and does wonders to stimulate your digestive system.
6. Plow Pose (Halasana)
As you come back to the mat, slowly lift your hips up and reach your feet towards the top of the mat and over your head, coming into plow pose. If your hamstring flexibility is an issue, use a yoga block or a book to prop your feet behind you. Otherwise, you can make use of a wall and rest your feet on the wall as well. If your feet is not touching the ground yet, continue to use your hands to support and protect your lower back. Otherwise, you can clasp your hands under your back, and stay here for a few breaths.
Plow pose helps you open up your back if you have a stiff back, and it also helps to massage the abdominal organs and the thyroid gland because it is a compression pose. It also helps to reduce stress and fatigue.
7. Half Seated Forehead to Knee Pose (Janu Sirsasana)
As this is also a compression pose, it is perfectly fine if you can’t totally straighten your leg. Make sure that your forehead is touching the knee, and use your forehead to constantly push your knee towards the ground. This not only stimulates your nervous and urinary system, it also helps you to lengthen your hamstring and open up your hips.
8. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Make sure that you are seated comfortably on butt cheeks, and not have your weight leaned towards one side or another. Use your elbow as a leverage to deepen your twist towards the back of the room. Place your other hand close to your tail bone, such that your hand acts as a second spine to make sure that your back remains straight during the twist. Inhale to lengthen your spine, and exhale to deepen your twist. You can also opt to come into a bind if that is accessible to you. Continue to keep your back straight and your chest open as you come into a bind.
This seated spinal twist helps to stimulate your liver and kidneys, energizes the spine, and boosts the digestive system.
9. Supine Twist (Supta Matsyendrasana)
Lying back down on your mat, come into a supine twist, making sure that your shoulder blades remain on the mat even if your knee can’t quite touch the ground yet. To deepen the twist, you can shift your knee closer to your arm pit, and use your hand to gently press your knee towards the mat. Another option that you can take is to straighten out your legs, adding a hamstring and IT band stretch to the pose. Make sure that your feet is reaching towards the shoulders, and continue to ensure that your shoulder blades are flat on the ground. You can feel free to stay here for as long as you like.
This pose stimulates the kidneys, abdominal organs, urinary bladders, and is stress-relieving as well.
10. Legs-Up-The-Wall Pose (Viparita Karani)
To close off the sequence, simply place your legs up the wall, allowing the blood circulation to flow from your legs to your heart. If your hamstrings is not as flexible, feel free to move further away from the wall. Go as close to the wall as you feel comfortable in. To make this into a heart opening pose, you can also add a yoga block underneath you, in between your shoulder blades. Feel free to stay in this pose for as long as you feel comfortable in, to end off the practice.
This pose helps you to relieve backaches, stress from the feet especially if you have been on your feet for long hours, and relieves anxiety.
I hope you guys find the yoga sequence extremely useful in terms of detoxifying your body! Incorporating these poses into your yoga/fitness routine would do wonders to boosting your digestive system, improving your blood circulation, and improving your mood as well.
Have a wonderful week ahead, and feel free to comment below if you find this routine useful! If there’s anything else that you would like to see for the upcoming yoga guides, drop me a comment below too! Namaste <3