Detoxify From Within Yoga Sequences With Twists And Folds

Yoga can be a great practice for detoxifying your body, and incorporating twists and folds into your routine can be especially beneficial. Twists help stimulate digestion, massage internal organs, and improve detoxification processes, while folds help to compress and release different areas of the body, promoting circulation and detoxification. In this article we will learn more about Yoga Detox Poses.

Remember to listen to your body and modify the poses as needed. It's always a good idea to warm up before attempting twists and folds, and if you are on your menstrual period and pregnant, do not perform this yoga routine. And if you have any existing medical conditions or injuries, consult a qualified yoga instructor or healthcare professional before starting a new yoga practice or some Yoga Detox Poses. Enjoy your detoxifying yoga session!

Routine

1. Breaths

For this Yoga Detox Poses, begin in an upright kneeling position on the floor with your knees wider than shoulder-width. Then, shift your hips back to your feet, maintaining good alignment with your head, shoulders, and hips. After that, place one hand on your heart and the other one on your belly and close your eyes, taking a moment to settle down into your body. When you’re ready, take a slow deep belly breath in through your nose and out through your mouth. And then, breathe a little longer for every inhale and for every exhale. Repeat the movement as much as you need, then return to your normal breathing.

2. Side Bends

Begin in an upright kneeling position on the floor with your knees wider than shoulder-width apart. Then, shift your hips back to your feet, maintaining good alignment with your head, shoulders, and hips. Engage your core and place your one hand on the floor for support. Exhale, then bend your upper body to the side as you reach over your head with your opposite arm, reaching as far as you can comfortably go. Aftr that, inhale and straighten back up to the starting position. Finally, repeat the movement on the opposite side.

Side Bends

3. Back Bend

Begin this Yoga Detox Poses in an upright kneeling position on the floor with your knees wider than shoulder-width apart. Shift your hips back to your feet, maintaining good alignment with your head, shoulders, and hips. Extend both arms overhead and interlace your fingers, turning both palms outward toward the ceiling. Contract your core and slowly arch your back, focusing on the stretch happening in your low back area. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, relax and slowly return to the starting position

4. Child’s Pose

Begin in an upright kneeling position on the floor with your knees wider than shoulder-width apart, maintaining good alignment of your head, shoulders, and hips. Then, shift your hips back to your feet and extend your arms in front. Drop your forehead on the floor, relaxing your mid-back area for a light stretch. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

To make the stretch less intense, If you are feeling pain in the lower back, you can bring your knees closer together.

5. Thread the Needle

From the Child’s Pose position, inhale as you extend your right arm towards the sky, keeping your gaze upward, and on your exhale, thread the same arm under your left arm and lower with your palm facing upward, lowering your shoulder as you rest the side of your head on the floor. Then, hold the position for a couple of seconds. Lastly, return to the starting position and repeat the movement on the opposite side.

Moreover, if your range of motion allows, you can place your arm at your mid back to intensify the movement. But if you have pain in the neck, return to the child’s pose.

6. Cat-Cow

Begin this Yoga Detox Poses in a 4-point position with your hands beneath your shoulders and your knees under your hips. Contract your abdominal area. Inhale and slowly raise your head as you arch your mid back. Exhale and lower your head down, rounding out your mid back. Lastly, repeat the sequence of movements with 5 repetitions.

7. Disco Cow (Barrel Roll)

From the end of the Cat-Cow position. Bend your upper body to one side. After that, roll to round your mid back out, then circle your upper body to bend on the opposite side. Then, allow your neck to move along with your spine. Inhale as your head goes up, and exhale as your head goes down. Lastly, repeat the sequence of movements for five repetitions. Perform the movement in the opposite direction. 

8. Full Cobra Pose

From the end position of Disco Cow (Barrel Roll). Walk your hands forward. Then, slowly drop your hips down, pressing your thighs to the floor. After that, engage your core and open your chest with your gaze forward. Hold the end position for a couple of seconds before you proceed to the next progression. 

• Variation 1

At this point. Raise and move your hips to the left side, then shift your hips towards your feet and roll them to the right side. Then, repeat the sequence of circular movements with 5-10 repetitions. Also, repeat the movement in the opposite direction.

9. Downward-Facing Dog With Hamstring Stretch

For this Yoga Detox Poses, begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core and tuck your toes as you push back with your arms, straightening your legs as you lift your hips. Bend one knee to lift your heel off the floor while keeping your other leg straight. Lower your heel back down and alternately repeat the movement on each side with 5 repetitions. Then, slightly bend both knees. Lastly, hold the end position for a couple of seconds before you proceed to the next progression.

• Variation 1

At this point. Raise both heels up as you straighten your legs, then round your mid-back as you push your body forward into a straight arm plank position keeping your spine straight. lower both knees slightly above the floor and push back with your arms to shift your hips backward, then straighten your legs as you lift your hips, returning to the starting position. Repeat the sequence of movement with 5 repetitions before you proceed to the next progression.

10. Three-Legged Downward-Facing Dog With Hip Opener

At this point, return to the downward dog position, reach one leg up towards the sky, and bend the top knee, stacking your top knee over your opposite hip. Pull back your shoulders in a straight line, opening the heart, then squeeze the shoulder blades. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth.  Lastly, repeat the movement on the opposite side.

11. Low Lunge

For this movement, you can utilize a yoga block for support.

From the end position of the Three-Legged Downward-Facing Dog with Hip Opener, bring the extended knee down between your arms and drop the back knee as you inhale and open your chest. Then, you can have blocks on your side, if available, for support to straighten your spine and open your chest. Exhale as your lift both arms up. And then, hold the position for several deep belly breaths, in through your nose and out through your mouth. Lastly, repeat the movement on the opposite side.

Moreover, to make this movement more challenging, interlace your fingers together and flip your hands with palms facing upwards, then slowly bend backward.

12. Supported Prayer Twist

From the end position of Low Lunge. Pressed your palms together as you lower it down at chest level. Engage your core and twist your upper body to the side, placing your elbow on the side of your bent knee. Push your hands together to open your chest, keeping your spine straight, as you gaze towards the sky. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Lastly, repeat the movement on the opposite side.

If your range of motion allows or you want to challenge yourself, you can proceed with the variation exercise below or stay in this position.

 Supported Prayer Twist

• Variation 1 (Intense) 

At this point, to intensify the movement, tuck the back toes as you lift your back knee straightening out the back leg. You can either bring your gaze towards the floor for balance or slowly turn your head to the left side to move your gaze upwards. Hold the position for a couple of seconds, then lower your back knee towards the floor. Lastly, repeat the movement on the opposite side.

13. Reverse Warrior

From the Supported Prayer Twist position, drop your back knee as you open your arms up, bending your upper body backward, placing your left arm behind your back while your right arm is extended overhead. If your range of motion allows, deepen the stretch by bending your upper body further without losing your balance. Then, hold the position for a couple of seconds. Lastly, repeat the movement on the opposite side.

14. Chaturanga

Note: You can choose between these two variations depending on your range of motion.

• Variation 1

From the end position of Reverse Warrior, bring both arms beside your front knee with arms below your shoulders and hands firmly pressed down on the floor.  Engage your core and extend your left leg to the back, then bend both elbows to lower your chest towards the floor. Lastly, repeat the movement on the opposite side.

• Variation 2

From the end position of Reverse Warrior, lower both arms to the floor and move your left knee to the back for a tabletop position, with arms below your shoulders and your knees below your hips.  Then, engage your core and bend both arms to lower your chest towards the floor as you straighten both legs with your toes tucked on the floor. Hold the position for a couple of seconds, then proceed to the cobra pose.

15. Cobra Pose

At this point, from the end position of Chaturanga, untuck your toes and press your hands firmly on the floor to lift your chest up, lifting your chin up as you gaze forward. Then proceed to the Upward Dog pose.

16. Upward Dog

At this point, press your hands firmly on the floor to straighten your arms as you arch your back, lifting your hips and knees off the floor. Then, be careful not to overextend your neck or back. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mouth. 

• Repeat Child’s Pose

17.  Ardha Uttanasana (Halfway Lift)

Begin this Yoga Detox Poses in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Lower your arms to the floor for a deeper stretch, or you can place your hand on your knees or shin. Keep your spine straight, and you gaze forward. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mouth. 

18. Forward Fold

From the Ardha Uttanasana (Halfway Lift), micro bend your knees a little and lower your upper body down with your head closer to your knees.  Then, place your hands on the floor for support. After that, hold the position for several deep belly breaths, in through your nose and out through your mouth.

Moreover,to make this exercise more challenging, you can hold onto your elbows with your hands and slowly rock your upper body from side to side with 5 to 10 repetitions.

 

• Variation 1

From the Ardha Uttanasana (Halfway Lift), micro bend your knees a little and lower your upper body down with your head closer to your knees.  Then, wrap your pointer finger on your big toes, then bend your elbows to the sides as you pull your upper body towards your legs while shifting your hips forward. After that, hold the position for several deep belly breaths in through your nose and out through your mouth. 

Moreover, you can place your hands on your ankles or beneath your feet, depending on your comfort level.

19. Chair Pose

At this point, from the Forward Fold position, place your hands on your hips and slightly bend both knees like sitting on an invincible chair. And then, engage your core and lift both arms overhead. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

Chair Pose

• Repeat Ardha Uttanasana (Halfway Lift) and Forward Fold

20.  Wide Legged Squat

From the end of the Chair Pose position, stand upright and slowly move your feet to the sides wider than hips shoulder-width apart. Position your heels inward while your toes face outward at a 45-degree angle. Lower your seat into a squat position with your hands together, palms facing each other at your heart center. Push your elbows into your knees and engage your glutes. Then, push your shoulders down to open your chest and straighten your spine. After that, hold this position for several deep belly breaths in through your nose and out through your mouth. 

• Repeat  Ardha Uttanasana (Halfway Lift) and Forward Fold

21. Butterfly Pose

Begin this Yoga Detox Poses in an upright sitting position on the floor and maintain good alignment with your head, shoulders, and hips. Then, engage your core and bring the soles of your feet together, spreading your knees out to the sides while keeping your spine straight. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth. 

To make this exercise challenging, flap your knees up and down like butterfly wings. 

22. Head to Knee Pose (Janu Sirsasana)

Begin in an upright sitting position on the floor with your legs extended in front of your body, keeping your toes pointing upward. Maintain good alignment with your head, shoulders, and hips. Bend one knee and plant your foot against the side knee of your extended leg. Contract your core and, raise both hands overhead and hinge from your hips to bend your upper body forward, wrapping your hands around your extended foot, keeping your spine straight. Then, slowly lower your head down towards the extended knee. After that, hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, relax and repeat the movement on the opposite side.

23. Seated Spinal Twist

For this Yoga Detox Poses, begin in an upright sitting position with your legs stretched out in front, maintaining good alignment with Bend your right knee and cross it over on the extended leg, or you can bend the knee in front. Engage your core, raise the left arm overhead, and slowly lower your arm as you anchor your elbow on your bent knee. Twist your upper body to the right side, with your face looking over your right shoulder.

Inhale as you straighten your spine and exhale as you deepen the twist by looking further at the back. Hold the position for a couple of seconds. Then, remove your elbow from your knee as you move and lower your upper body towards the left side. Lastly, relax and repeat the movement on the opposite side. 

24. Dandasana – The Staff Pose

Begin in an upright sitting position on the floor with your legs extended in Infront and your toes facing upwards, maintaining good alignment with your head, shoulders, and hips. Then, place your hands on the side for support. Engage your core and press your palms to the floor to straighten your spine as you tuck your chin in. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

25. Seated Forward Fold

Begin this Yoga Detox Poses in an upright sitting position on the floor with your legs extended in Infront and your toes facing upwards, maintaining good alignment with your head, shoulders, and hips. Raise both arms overhead. Engage your core and hinge through your hips to bend your upper body forward, placing your forehead on top of your knees while your hands hold the bottom of your feet.  Then, hold the position for several deep belly breaths, in through your nose and out through your mouth.

26. Corpse Pose

Lie on your back on the floor with your legs stretched out, maintaining good alignment with your head, shoulders, and hips. Then, bring your arms to your sides, palms facing up, and close your eyes. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

 

27. Knee To Chest

For this Yoga Detox Poses, lie on your back on the floor with your knees bent and your feet hip-width apart. Then, bring both knees to your chest and hold onto your knees with both arms. After that, lift your head and bring your nose to your knees for a good lower back and glute stretch. And then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, relax and return to the starting position.

 

28. Side Fetal Pose

Lie on your side on the floor with your knees bent, maintaining good alignment in your upper body. Then, extend your bottom arm overhead and rest your head on your outstretched arm. Keeping your feet together, Close your eyes. Hold this position for several deep belly breaths, in through your nose and out through your mouth. 

Side Fetal Pose

29. Seated Prayer Hands 

Begin in an upright sitting position, maintaining good alignment with your head, shoulders, hips, and legs. Cross your legs, then bring your palms together at chest level, and once you feel relaxed, hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position.

If you're looking to improve your overall health and well-being, look no further than yoga. Not only does it improve flexibility and strength, but it can also help detoxify your body from within to  lose weight.

Incorporating twists and folds into your yoga practice can be particularly effective at flushing out toxins and improving digestion. By twisting and folding, you stimulate the organs and glands in your body, which helps to release toxins and improve circulation. If you're ready to start feeling refreshed and rejuvenated, try incorporating some twists and folds into your daily yoga routine. Your body will thank you for it!

You’re going to love how amazing you feel after this 3-day detox – and you can use it regularly to avoid feeling “rundown” in the future! Check out our 3-Day Body Reset Safe Detox Program!