Constant Health Challenge Day 6: Wring Out Toxins with Yoga Poses
Twist to Release Tension
Few exercises provide the extensive benefits that a regular yoga practice brings to your body and mind. These five simple poses will help stimulate your body’s natural detoxification process and support strength and flexibility – and it takes less than 10 minutes to move through them. You can even do these simple exercises while you watch your favorite television show. Just don’t watch anything too suspenseful, you might forget to breathe.
The following postures can be done individually or together as a sequence. Hold each pose for 5 to 10 breaths before continuing. When doing twisting poses, visualize toxins being wrung out of your body like water is wrung out of a rag. Ready? Roll out a yoga mat and let’s loosen up!
1. Seated Twist
- Start seated with your right knee bent at a 45-degree angle and your left leg stretched straight out in front of you. If this position is uncomfortable for you, modify by sitting cross-legged or in a “butterfly” position with the bottom of your feet pressed together.
- Inhale deeply and on the exhale gently twist your torso to the right, placing your left elbow on the outside of your right knee if you have one leg bent and the other straight. If you are cross-legged or have “butterfly” legs, place your left hand on your right knee and gently twist your upper body to the right. Envision a wet sponge being wrung out; when you twist your body, you release stagnant blood and welcome a fresh supply, thereby helping the body purge toxins.
- Repeat on the other side.
2. Runner’s Lunge Twist
- From Downward Dog, step your right foot forward between your hands, keeping all your toes pointed forward and your back heel lifted.
- Lower the back knee to the ground, untuck your toes, and rock forward, stretching deeply through the hips.
- Bring your hands together in front of your heart and twist your whole torso to the right, landing your left elbow on the outside of your right knee for a twist.
- Repeat on the other side.
3. Forward Fold Twist
- Stand with your feet hip-distance apart.
- Slowly reach your arms straight up to the sky and on an exhale bend at the waist and touch your toes.
- Bend your right knee slightly.
- Put your right hand or finger tips on the ground slightly ahead of your feet and twist to the left, allowing the left arm to float toward the sky.
- Repeat on the other side.
4. Reclining Twist
- Lay back on the floor and bring your knees toward your chest at about a 90-degree angle. If this motion is too demanding, modify by placing your feet on the floor with your knees bent.
- Extend your arms out into a T-shape with your shoulders flat on the ground.
- On an exhale, release your knees to the right toward the floor while moving your head to the left.
- Repeat on the other side.
5. Thread the Needle
- Start on your hands and knees with your knees a bit wider than hip-width.
- Inhale as you slowly sweep your right arm toward the sky, following its path with your gaze. On an exhale, sweep your arm down and under your chest (“thread” it under your left arm) so that you are lying on your right shoulder with your right ear to the ground.
- Your right arm should be fully extended along the ground in front of you and your hips should be elevated above your knees.
- Stay for 10 breaths and repeat on the other side.
Feeling refreshed? Twisting and lengthening your muscles can do wonders for your mood and help wring toxins out of the body. Thanks for taking today’s Step Toward Constant Health. Keep up the good work!
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