Detox yoga not only aids in weight loss and provides body cleansing and rejuvenation but also eliminates even those deeply embedded toxins you might not have been aware of. If your detox program includes these simple asanas (which are suitable even for beginners), its effectiveness increases manifold! Imagine: by spending just 15-20 minutes a day, you can cleanse your body much more efficiently, leading to a significantly larger weight loss.
Yes, it’s true. These simple asanas enhance body cleansing several times over. Multiple times!!! So, for instance, if you lose 2 kg during a regular detox, by merely performing these yoga poses (which are perfect even for beginners and those completely unfamiliar with yoga), you could lose between 4-8 kg!
So, ladies, if you wish to:
- Feel refreshed and lighter
- Detoxify from toxins
- Improve digestion
- Restore shine and strength to your hair and skin
- Regain energy and zest for life
You should consider this detox yoga routine!
Why does yoga have such an astonishing impact on our body?
Why You Should Consider Detox Yoga for Weight Loss and Body Cleansing
Let’s delve into the secret power of yoga. In truth, it’s not so much a secret, but many greatly underestimate the efficacy of yoga.
Firstly, if you haven’t yet discovered ALL the wonders of yoga’s impact on our body, I recommend reading the article “How Yoga Helps Moms (Survive) – Or 11 Reasons to Start Yoga Today.”
Apart from these inspiring 11 reasons, yoga also facilitates the removal of toxins and waste from our body. How? Let’s explore.
Our body is designed (or at least intended) to perfection, especially when it comes to waste removal. We have three effective systems in place for this: the circulatory system, the lymphatic system, and the digestive system.
The circulatory system pumps blood throughout our body, delivering oxygen to the organs and collecting waste from cells. As you’d expect, the digestive system processes the food we eat, absorbing nutrients and eliminating what the body doesn’t need. Meanwhile, the lymphatic system collects intercellular fluids from the body, transporting them to lymph nodes and filtering out harmful substances.
These systems function harmoniously and efficiently, doing wonders. However, life introduces challenges: poor diet, environmental pollution, and stress all contribute to the diminished efficiency of our body’s “cleaning systems.” Thus, our natural detoxification mechanism needs a boost, and yoga is the perfect helper!
That’s because yoga inherently has a positive effect on each of these systems – again, refer to the article “How Yoga Helps Moms Survive.”
This routine is specifically designed for body cleansing and removing all toxins and waste. At its core are twists. These gently massage our internal organs and expel stagnant, hard-to-reach waste.
Twists effectively “squeeze” toxins out of our body, applying pressure yet simultaneously relaxing our internal organs, helping them shed unnecessary content.
Furthermore, in this detox yoga practice, inversion asanas are extensively used. They improve blood and lymph circulation and positively influence the hormonal system, rejuvenating our body. Isn’t that every woman’s dream?))
During yoga practice, our breathing becomes deeper, more accurate, and more mindful, profoundly cleansing our mentality. All fears, anxieties, irritations, and negativity dissipate.
So, let’s embark on this cleansing journey and rid ourselves of all that’s superfluous!
Top 10 Detoxifying Yoga Poses
This routine contains many twisting asanas that, in fact, contribute to body detoxification and cleansing. Therefore, it’s essential to remember the general rule for all twists: inhale to lengthen the spine and exhale to deepen the twist.
Downward Dog with a Raised Leg (Eka Pada Adho Mukha Svanasana)
Downward Dog is one of the foundational poses in yoga. In any practice, any yoga session, any yoga class, there will be a Downward Dog, trust me! If you’re unsure about stretching your entire body, this pose is perfect for you.
Purpose: Strengthening arms and shoulders, gentle spinal extension and back relaxation, strengthening all body muscles (including the abs), improving the blood supply to all organs. Most importantly, it immediately influences the mood: an energy boost, positivity, and a refreshed and calm outlook on life.
How to do it:
- Begin in Downward Dog. Start from a hands-and-knees position, with wrists aligned under shoulders, fingers spread wide and bearing weight, knees under hips, toes tucked under, heels pointing up, and back perfectly straight.
Lift onto the balls of your feet and raise your knees off the floor, pushing the pelvis up so your body forms an inverted V shape.
Keep your knees slightly bent if you feel tension in your hamstrings; otherwise, try straightening your legs while maintaining the hips’ position.
Firmly press through the palms and rotate the elbows towards each other (palms stay still). The neck and head should be in line with your spine (don’t tilt your head back).
- Lift your right leg up, creating a straight line from hands-spine-leg. Pull the left heel down. Ensure there’s no tilt in the hips; they should remain on a horizontal plane.
- Hold this position for 5-8 breaths, then switch legs.
Yoga tip: Always engage the legs, trying to touch the heels to the floor, so the torso moves back towards the thighs. Ensure the weight of the upper body is evenly distributed between the shoulders, elbows, wrists, and finger pads.
ide-legged Forward Bend (Prasarita Padottanasana)
How to do it:
- Stand with your legs wide apart (approximately 2.5 shoulder widths), toes turned slightly inward.
- Interlock your hands behind your back (beginners can simply place them on the hips).
- Inhale and elongate the spine upwards, exhale and slowly bend forward. Knees and legs are actively straightened, the body hangs freely downward. The arms act as a lever, gently lowering the body even further.
- Stay in this position for 5-8 breaths, then with an inhale slowly rise.
For beginners: you can place your hands on the ground (starting simply straight down but aiming to place them in line with the feet over time).
Yoga tip: Always engage your legs, actively pushing through your feet, and rotate your buttocks outward to further open the hip joints.
Revolved Triangle Pose (Parivrtta Trikonasana)
This asana makes the body flexible and strong. In addition to a deep twist, it also works on the sense of balance and equilibrium. Most importantly, the Revolved Triangle Pose is very beneficial for rejuvenating the entire body!
Purpose: Provides energy, balance, and focus simultaneously; alleviates stress; stimulates abdominal organs; strengthens the entire body, especially the legs and back; positively impacts the hormonal balance, significantly rejuvenating the body!
How to do it:
- Stand with your feet about 1 meter apart. Turn the right foot so it’s parallel with the length of the mat and the left foot in the same direction at a 45° angle.
- Rotate your torso slightly to the right, aligning the hips (parallel to the shoulder line).
- Extend your arms upwards, ensuring shoulders align (as with the hips). Avoid shrugging your shoulders towards your ears.
- Inhale, elongate the body sideways, and on an exhale bend forward. With a twist to the right, lower your left arm towards the ground and place your left palm near the outside of the right foot or on a yoga block.
- Raise the right arm upwards and open the right side of the chest. Both arms should form a straight line, perpendicular to the floor.
- Extend your spine and direct your gaze towards the right hand. Hold this position for 5-8 breaths. Remember the rule of twists: inhale to lengthen the spine and exhale to deepen the twist.
- On an inhale, slowly rise and repeat on the left side.
For beginners: perform the asana next to a wall for support.
Yoga tip: It’s essential to ensure both legs are actively engaged and the weight is distributed evenly, not just on the front leg.
Low Lunge with a Twist (Parivrtta Anjaneyasana)
How to do it:
- Stand with your feet a bit more than a meter apart. Turn the right foot to the right at 90° so it’s parallel with the length of the mat, and set the left foot on its toes, heel pointing upwards.
- Turn your pelvis towards the right leg. Ensure the hips are aligned (parallel to the shoulder line).
- Inhale and bend the right knee to form a right angle between the thigh and the shin. At the same time, raise your arms upward with palms facing each other.
- Exhale, lean forward and rotate your torso to the right. Bring the left arm outside the right knee and twist a bit further to the right. Join your hands in front of the chest in the Namaste position. Try to open your chest to the right and upwards.
- Remember the rule of twists: inhale to elongate the spine, exhale to deepen the twist.
- Hold the pose for 5-8 breaths, exhale to come out of the pose, and repeat on the other side.
For beginners: perform the asana next to a wall for support.
Yoga tip: Aim to put equal weight on both feet. Ensure the left knee remains straight.
Chair Pose with a Twist (Parivrtta Utkatasana)
While it’s literally translated as the “pose of fierce,” due to its external resemblance, it is referred to as the Chair Pose in the West. The Chair Pose with a twist accelerates metabolism, aids digestion, and improves blood circulation.
How to do it:
- Stand with your feet together, slightly bend your knees and push your hips back and down as if you are about to sit.
- Exhale, lean forward and rotate your torso to the right. Ensure your thighs remain aligned.
- Bring the left arm outside the right knee and twist a bit further to the right. Join your hands in front of the chest in the Namaste position. Try to open your chest to the right and upwards.
- Remember the rule of twists: inhale to elongate the spine, exhale to deepen the twist.
- Hold the pose for 5-8 breaths, exhale to come out of the pose, and repeat on the other side.
For beginners: perform the asana next to a wall for support.
Yoga tip: Ensure your knees don’t extend beyond your toes and that your thighs stay aligned, just as they were before the twist.
Seated Twist or King of the Fish Pose (Ardha Matsyendrasana)
How to do it:
- Sit on the floor with your legs extended straight in front of you. Bend your left leg and place its foot close to the groin. Bend your right leg so that the knee is pointing upward and is outside the left thigh. Keep your spine straight and elongated.
- Inhale, stretching the crown of your head and sides upwards. On the exhale, rotate your torso to the right, bringing your left elbow outside the right knee, and twist slightly further to the right. Place your right hand (or fingertips) on the floor behind you.
- The left hand is pointing upward with the palm facing the direction of the twist — to the right. Your gaze is directed to the right and slightly backward.
- Remember the rule of twists: inhale to elongate the spine upwards, exhale to deepen the twist.
- Remain in the pose for 5-8 breaths, exhale to come out of the pose, and repeat on the other side.
Yoga tip: Ensure your spine remains straight and directed upwards.
Locust Pose (Shalabhasana)
The Locust Pose aids in weight loss, enhances metabolism, accelerates metabolism, builds endurance, increases energy, and vitality. It significantly strengthens the back and the back part of the legs (including the buttocks).
This asana alleviates radiculitis and lower back pain, as well as unpleasant sensations during menstruation.
How to do it:
- Lie on your stomach with your forehead on the floor. Place your arms alongside your body, legs together.
- Inhale and lift your legs and the upper part of the torso along with your head.
- Raise your arms alongside the torso with palms facing each other. Variations include: hands clasped behind the back, hands on the floor palms facing down, or hands on the floor palms facing up.
- Direct your gaze forward or slightly upward, depending on flexibility.
- Remain in the pose for 5-8 breaths, exhale to come out of the pose.
For beginners: You may only lift the legs while keeping the arms alongside the body, palms down, or palms up — whichever is more comfortable. You can also keep the legs slightly apart instead of together.
Yoga tip: The legs and arms should be straight and engaged, and all movements should be smooth.
Queen of all Asanas (Setu Bandhasana)
This pose is called the “queen of all asanas” because it is beneficial for the entire body. Even its name translates as “pose of all body parts.”
Purpose: The shoulder stand stabilizes metabolism and improves thyroid gland function, enhances and normalizes digestion. It is also extremely important for preventing varicose veins of the legs and internal organs. Additionally, it halts the aging process and rejuvenates the body!
Attention! If you have issues with the upper sections of the spine, it’s better to avoid this asana. It is also not recommended to practice it during menstruation.
How to do it:
- Lie on your back, place your arms alongside your body, legs together.
- On the inhale, lift your straight legs and the lower part of the torso to a vertical position. The entire body is tensed and strives upward.
- Place your palms (with fingers pointing upwards) on your back to support the torso. Keep the elbows shoulder-width apart.
- Try to move your palms further down your back, thereby opening up the chest. The chin should touch the chest notch.
- Actively stretch your legs upward.
- If you feel tension in the neck, eyes, ears, or tongue, you should slowly exit the asana (see below for how).
- If you are comfortable, remain in the pose for 5-8 breaths (if not, immediately but carefully come out of the asana). On the exhale, exit the asana. To do this, remove your hands from the back and gently lay your spine on the floor, starting from the neck and ending with the lumbar (try to keep the lumbar pressed to the floor as long as possible). Your legs should remain above your head, and only after the lumbar region is settled can you slowly lower your legs.
Rest for a few seconds lying down (Sarvangasana)
For beginners: make a prop from blankets about 5-7 cm high and wide enough so that the shoulders and elbows can comfortably fit on it. Lay down on this prop so that your shoulders are on the blanket and your head is on the floor.
You can also use a wall as initial support. For this, place the blankets about 60 cm away from the wall. Lay down in the following order: wall, head, shoulders, torso, meaning your head should be towards the wall. Initially, press your legs against the wall, adjust the position of your arms, and only then straighten your torso and detach your legs from the wall. — When exiting the pose, you can support your torso with your hands.
Yoga tip: To reduce pressure on the shoulders, gently pull in your abdomen and stretch upwards even more.
Supine Twist Pose (Supta Matsyendrasana)
This asana is of interest to women because it shapes the waist and eliminates excess deposits on it! Isn’t that a dream? ;)) It also supports the health of all abdominal organs and allows for the release of tension in the spine area.
This is an excellent pose for mental cleansing (releasing resentments, anger, irritations) and relaxation, especially before sleep.
How to do it:
- Lie on your back and relax your legs. Extend your arms out to the sides at shoulder level.
- On an inhale, lift your left leg and bend it at the knee. Cross your left knee over your right thigh, trying to touch it to the floor. The right leg remains straight and lying on the floor.
- Place your right hand on your left knee to deepen the twist and bring the left knee closer to the floor.
- Turn your head to the left and direct your gaze towards the left hand.
- Remember the rule of twists: on the inhale, we elongate the spine upwards, and on the exhale, we deepen the twist.
- Stay in the pose for 5-8 breaths, on the exhale come out of the pose and repeat on the other side.
Yoga tip: Ensure that your shoulders remain grounded and don’t lift off the floor.