5 Yoga Poses to Increase Detoxification
Great for Relaxation and at Bedtime
1. Ardha Matsyendrasana (Half Lord of the Fishes Pose / Seated Twist)
How To:
Sit with the legs stretched straight out in front of you. Bend the left knee and bring the left foot around to the right glute. Bend the right knee and place the right foot on the floor on the outside of the left knee. Reach the left arm on the outside of the right leg, holding the right foot or ankle with the left hand. Sit as straight as possible. Inhale and raise the right arm up, gaze up at the fingertips. Exhale and twist to the right, bringing the right arm behind you and gaze over the right shoulder. Use the left arm to help deepen the twist, while the right arm acts as a support. Do not strain, keep the body relaxed and focused on abdominal breathing. Hold here for 1-2 minutes, then inhale reaching back through center. Repeat on the other side.
Modification: keep the bottom leg straight, use opposite arm to hug knee in rather than reaching for foot.
Benefits:
- Massages the abdominal organs, alleviating digestive ailments
- Regulates the adrenal gland, liver, and pancreas
- Beneficial for the kidneys
- Tones the nerves of the spine
2. Supta Matsyendrasana (Supine Spinal Twist Pose)
How To:
Lying flat on your back, bend the right knee and place to right foot on the floor on the inside of the left knee. Shift the hips slightly to the right, the let the right knee come down to the left. Use the left hand on the outside of the right leg to guide you deeper into the twist, and open the right arm straight out to the side with the palm up. Turn your head to gaze over the right shoulder if that is comfortable to the neck. Hold here 1-2 minutes, focusing on deep abdominal breathing.
Benefits:
- Massages the abdominal organs, alleviating digestive ailments
- Regulates the adrenal gland, liver, and pancreas
- Beneficial for the kidneys
- Releases tension from spine, neck, shoulders, abdomen, and hips
3. Ananda Balasana (Happy Baby)
How To:
Lie flat on the back – floor or bed. With your head resting flat, bend your knees toward the chest. Reach forward and grab the outside or inside edges of the feet with the hands, flexing the feet and turning the soles toward the ceiling. Hold the feet, spread the knees apart and pull them back toward the armpits. Remain in this position for several breaths, breathing deeply into the abdomen. Option to rock gently side to side.
Benefits:
- Releases tension in the hips, a primary place to store toxins
- Reduces lower back pain; realigns and stretches spine
- Eases stress and anxiety
- Lowers the heart rate
*It’s important for your shoulders to remain on the floor or bed at all times, so if you can’t keep your shoulders flat then grab and hold your ankles or shins. Also, keep your head down to avoid any neck strain. You can place a rolled blanket or towel under the neck to help with this.
4. Makarasana (Crocodile Pose)
How To:
Lie flat on the stomach. Turn the feet in, bringing the inside of the feet to the floor. Stack the hands, palms down, and rest the chin on top of the stacked hands. Close the eyes and relax the body, letting the body realign. Stay here for as long as comfortable. Modifications: take forehead to hands if discomfort on neck; bring elbows to the mat and rest the chin in the hands.
Benefits:
- Encourages vertebral column to resume its normal shape and and releases compression of the spinal nerves, making it very effective for people suffering low back pain from slipped disc and sciatica
- Allows more air to enter the lungs, increasing breath capacity
- Stimulates the thyroid gland, creating balance
5. Vipareeta Karani Asana (Legs up the Wall / Inverted Pose)
How To:
Lie flat on the back – can be on floor near a wall or on the bed. Option to place blanket or pillow under hips. Lift legs and place straight up wall or headboard, knees can be slightly bent. Relax the whole body.
Benefits:
- Increases circulation and blood flow, draining stagnant blood and fluid from the legs and supporting lymphatic drainage
- Balances the circulatory, respiratory, digestive, reproductive, nervous, and endocrine systems
- Relieves mental and emotional stresses, helping to boost the immune system
- Induces abdominal breathing, improving the exchange of air in the body and massaging the abdominal organs
*I personally practice this in bed every night for 15-20 minutes before I go to sleep. For ultimate relaxation: put on a face mask, light a candle or incense, grab some cozy socks, and read a book or listen to a bedtime meditation.
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