Spring is officially here, which means the weather will be getting warmer and we will start coming out of our winter hibernation. This is my favorite time of year to get on a good health regimen and "clean house" for my body. So get your Green Smoothie and load up on some great detox poses to go along with that glorious season of spring!
These are just a few of my favorite yoga poses for detox. If you wish to make it into a super detoxifying flow, I suggest to start with some mountain poses and forward folds to get warmed up, followed by three to four sun salutations. Then, go through each sequence completely before continuing to the next. Each pose should be held for 20-60 seconds.
Down Dog Sequence
Three Legged Down Dog
Three legged down dog is great for the digestive organs and abominable muscles. Start in down dog position, then lift the right foot off the floor. Tuck the leg in towards the chest and curl your back so the forehead and knee cap are touching. Hold this position, then extend the leg straight back behind you. Complete one sun salutation, then go to the left side.
Side Angle Sequence
Complete the sequence one time through with the right leg, then one time through with the left.
Wide Legged Forward Fold
This pose will work the abdomen and get you ready for the triangle pose next. Forward folds also increase your heart rate and loosen any tight muscles in the back, legs, and arms. Spread legs about four feet apart and place hands on hips. Look up towards the ceiling and begin to, slowly, bend forward with a straight spine. Intertwine all but the index fingers behind your back and let the arms fall forward. Hold for at least 20 seconds before each triangle pose.
Revolved Triangle
This will work the abdomen, relieve back pain, and help with indigestion. Stand forward on your mat and jump your feet so they are about 4 feet apart. Lift your arms straight out to your side and rotate the left leg 45 degrees and the right leg 90 degrees forward. Rotate your thighs so they are in alignment with the feet and hips are facing forward as well. Rotate your left arm to the outside of the right foot and your right arm straight into the air. Hold for at least 30 seconds.
Extended Leg Side Angle Pose
This pose will stimulate the abdominal organs and reduce lower back pain! Stand at the front of your mat and jump the feet about four feet apart. Rotate the left foot 90 degrees and the right foot 45 degrees. Be sure that your knees are in alignment with your big toes. Bend the left leg, making sure the knee does not extend past the foot. Extend the body over your left leg and lift the right arm up towards the ceiling while placing the left fingertips on the inside of the left foot. Hold for at least 30 seconds.
Revolved Side Angle Pose
This will do wonders for your digestive system and your intercostal muscles! You can either start from standing like the last two poses, or flow from the Extended Leg Side Angle to this.
After Extended Leg Side Angle is complete, stand straight up and rotate the hips so they are facing forward and evenly aligned. Twist your torso to the right until your left side of the body is over the right leg. Simultaneously rotate the back, left leg, forward. For Intermediate, place left elbow on the outside of the right leg and put palms together in front of the chest. For advanced, place the left hand on the outside of the right foot and the left hand straight up into the air. Bend the right leg until it is at a 90 degree angle. Look towards your left hand and hold for at least 30 seconds.
Floor Sequence
Full Boat
This pose is great for the abdominal organs and the heart. Start sitting on the floor with feet straight out in front of you, a straight back, and hands resting slightly behind you. Balance on your sit bones and bend the legs into the air. Keep abdomen tight and your back straight and lift arms straight out in front of you with palms up. Begin to straighten your legs until they are 45 degrees off the floor and straight. Hold this pose for at least 20 seconds.
Locus Pose
Locus pose will help with any indigestion you have, as-well-as back pain. Lay down with your stomach on the floor and palms facing up at your side. Begin by lifting the head, shoulders, torso, arms, and legs off the floor. Arms should be parallel to the floor, eyes should be gazing forward, and thighs should be off te ground as much as possible. Hold for 30-60 seconds.
Plow Pose
Plow pose is one of my favorite ways to end a flow! It will help increase energy, stamina, and aid in digestion. Lay on your back with arms at your side and legs out straight. Raise legs straight up, off the ground and place hands on the hip bones. Balance here, with legs straight up in the air and backs straight, then begin to lower legs over your head. Keep your hands on your hips and lower legs until the toes touch the ground. If toes do not touch the ground without bending the spine, that is fine, a straight spine is most important. Once toes are on the floor, extend arms outward and hold the position for, at least, 45 seconds. Then, slowly reverse the flow back to starting.
Child's Pose
Rest after your yoga routine with Child's Pose. Begin by sitting on your feet and lower legs with back straight and hands by your side. Curl your back downward and rest your head on the ground. Hold this position for as long as you wish before going into resting pose.
