The New Year oftens brings with it intentions of detoxing and getting healthy after the Christmas party season – wonderful though it may have been!  Our bodies have incredible internal cleansing systems in place, but sometimes a natural boost can work wonders.  Yoga is a great way to gently stimulate the removal of toxins, lower stress and increase circulation, releasing both physical and emotional waste. Whilst strict detoxing may not be for everyone, anyone can benefit from a gentle, rejuvenating yoga practice.  It doesn’t have to be hours – just a few minutes a few times a week can be enough to make a difference.

So if you’ve been feeling sluggish, achy or distracted give it a go. Here are five of my favourite detoxing poses (though there are many more!) that anyone can try – at any time of the year!

1. Supta Matsyendrasana (Reclined Twist)

This lovely twist stimulates the digestion system, wringing the body out from the core.  The internal organs of the torso are squeezed, the muscles of the spine gently stretched, leaving you feeling refreshed and cleansed.

• Lying on your back, draw the right knee up and take the right foot to the floor.
• Draw the knee further in towards the chest until you can place the left hand on right knee.
• Use the left hand to draw the right knee over the body so that it comes down towards the floor on the left side.
• Extend the right arm away and gaze out to the right if that’s comfortable – or just look up.
• Don’t worry if the right shoulder comes up, or if the right knee doesn’t touch the floor.  What you’re looking for is a comfortable twist through the body.  Stay like this for 5-10 breaths.
• Come back to centre and extend the right leg back down….aaaand repeat on the other side!

2. Adho Mukha Svanasana (Downward Facing Dog)

I’ve not been to a yoga class yet that didn’t espouse the virtues of Downward Facing Dog.  It can be intense at first, but there are SO many benefits, so it’s worth practicing and giving the Dog some love.

Getting the heart higher than the head aids circulation and calms the mind; the abdomen is gently toned which stimulates digestion, as are the arms and legs.  It’s a powerhouse of a pose with a bounty of benefits!

•  Start on your hands and knees, palms pressed into the floor, knees hip-width apart and toes tucked.
• Slowly press through the hands and toes and lift the knees and hips upwards.
• Gently press your knees back, feeling a stretch through the back-body and through the legs.
• Start to draw the heels down – they may not reach entirely yet, be gentle.
• Let the head hang, looking back between the toes and breathe.  Stay for 5-10 breaths.

3.       Uttkatasana with Twist (Twisting Chair)

This dynamic pose works to strengthen your legs and give your whole torso and digestive system a good cleansing squeeze.

• Start standing with the feet together, palms together in Prayer Position.
• Bend the knees, sticking your bum out as if you’re about to sit down on a chair.
• Twist the body towards the right; take your left elbow to the outside of your right knee, keeping the palms together and checking the knees are still in line with each other.
• Being mindful of the neck, turn the face upwards toward the sky if comfortable, or look to the hands, and hold for 3 breaths.  Take a breather, then twist to the other side.

4. Parivritta Marichyasana 3 (Marichi’s Pose with Twist)

This lovely pose massages the abdominal organs, including the liver and kidneys, our top allies in detoxing.  Bonus – it gives the shoulders and spine a good stretch, and can relieve back and hip pain. Oh yoga, you are so good to us!

•  Sit on the floor, legs extended.
• Draw your right knee towards you, foot on the floor.  You can follow the instructions from here, or, intensify a little by stepping the right foot over to the outside of the left thigh. Ensure both sit bones are on the ground.
• Inhale and lengthen the spine; exhale and twist the body to the right.
• Take left hand – or for a stronger twist, the elbow – to the outside of the right knee and the right hand down to the floor.
• Hold for 3-5 breaths, release and repeat on the other leg.

5. Viparita Karani (Legs up the Wall)

This restorative pose helps circulation, soothes the nervous system and calms the mind.  We can eat the right stuff, exercise all we like, but if we don’t rest and let the body recuperate, it’s all for nought.

If you have tight hamstrings or lower back, put some cushions under your hips.

• Sit with your right hip and shoulder against a wall, knees bent and feet on the floor.
• Roll away on to your left side, so that your feet and bottom are now in contact with the wall.
• Roll on to your back and extend your legs, resting them on the wall.
• Rest here for 10 breaths with your hands on your belly, or to the sides with palms upwards.

Give these a try and see if they can help you to feel more revitalised, body and mind! The body is a wonderful thing – look after it, be gentle with it, and it’ll look after you.

Wishing you light, health and happiness,

Lucyogini x