Today I want to show you a basic yoga flow (suitable for all levels) to help the body detoxify all the toxins we accumulate in our day to day.
I recommend practicing once a day (preferably in the morning with empty stomach), on alternate days (3-4 times a week). Try to breathe consciously in each position: inhale to lengthen and exhale to contract, rotate or stretch, imagining that you are getting rid of everything you do not need.
The sequence is composed of the next poses:
Start with a 3-5 minute meditation to clear the mind. You can sit or lay on your back.
Fists in the abdomen
Sitting on your knees, with your back straight, place your fists on your abdomen, pressing firmly.
Hold the position 1-2 minutes, breathing consciously.
Fists in the abdomen with forward fold
Following the same previous position, bend your upper body forward, to offer more pressure with the fists on the internal organs.
Hold the position for 5-8 breaths.
Sit with the left leg extended in front of you and the right bent with the sole of the foot on the outside of the left knee. Turn the torso to the right: place the right hand on the floor behind the sacrum and the left arm around the right leg.
Inhale to lengthen the spine and bring the left arm to the outside of the right thigh. Exhale and twist the body to the left side.
Hold for 5 breaths and repeat to the other side.
Sit with your legs bent and the soles of your feet on the floor. Lengthen the spine and tilt the torso backwards. Separate the feet from the floor and slowly extend the knees until the tips of the feet are slightly above the level of the eyes (try to form a “V” with torso and legs).
If this position is difficult for you, bend your knees until you find the position that suits you.
You can also put the hands on the floor.
Hold the position for 3-5 breaths.
From boat position, extend the arms with palms together. Inhale to lengthen the back and exhale to turn the torso to the left, rotating from the lower back, bringing both arms to the left side.
With every inhalation return to the center and during the exhalation go to the other side.
Repeat this sequence 5-10 times on each side.
Start standing with your feet together or about the width of your hip. Inhale and raise the arms, exhale when bending the knees (try to keep them in line with your ankles.).
Join the hands in namaste position in the center of the chest and hold the position for three breaths. Then inhale to lengthen the spine and exhale twisting the torso to the right (left elbow outside the right thigh).
If you can, separate your palms and extend both arms in opposite directions.
Hold the position for 3-5 breaths and then repeat to the other side.
Start standing with your legs together and your arms at your sides. Distribute your weight on the right leg and slowly lift the left leg forward, with knee bent.
Then wrap the left foot around the right leg, resting the left thigh on the right. Find a fixed point in front of you and slowly raise your arms. Fold them, and cross the right arm over the left one. Try lifting the palms of your hands and raise your elbows slightly up and forward.
Hold the position for 3-5 breaths and then change sides.
Form the same position, bend your torso forward and then bring it back up.
Do this movement 4-6 times and then repeat to the other side.
Start lying on your back with your legs hip-width apart. Bend your knees, and bring your hands to the side of your ears, with palms on the floor.
Inhale and elevate buttocks and back while you place the top of the head on the floor.
Press against the ground with your hands and feet, stretch your arms and engage your hamstrings. Close your elbows inward and expand the chest upwards.
Hold the posture for 5 breaths.
Lie on your back, legs bent and feet on the ground. Then raise your legs up forming a 90º angle and slowly extend the legs joining them together.
Hold the position for 5-10 breaths.
Finish the sequence laying on your back, with legs and arms slightly apart from your body and palms facing up.
Close your eyes and relax.
Hold the position as log as you need.
Love and gratitude