There are hundreds of detox diets and juicing options available online, and by all means we encourage you to try them. However, we believe that coming back to (or starting) your yoga practice is the best way to help your body process all that over indulgence!
So, here’s a 15 minute yoga sequence for good digestion:
Place your hands on the mat, shoulder-width apart, and your knees hip-width apart. As you inhale, arch your back, lifting your chest and hips towards the sky into Bitilasana (Cow Pose). Hold this pose as you find space across your shoulders and your hips. As you exhale, round your back and shift your gaze to your navel, pressing your hands, knees and feet into the ground into Marjayasana (Cat Pose). Repeat 10 times.
Keep breathing deeply as you travel from one pose to the other, this will massage your organs as you compress and lengthen the intestines, bringing fresh blood to the epithelial cells, which regulates your digestion.
Adho Mukha Svanasana (Downward-Facing Dog)
Transition from Cat-Cow, keeping your hands shoulder-width apart and pressing against the mat. Tuck your toes to lift the hips up towards the sky and back away from your shoulders. Soften your knees to focus on extending and straightening the back. You should also broaden the shoulders.
Take five deep breaths, bringing the navel in towards your back each time you exhale. This will offer a subtle massage to your intestines.
Trikonasana (Triangle Pose)
From Downward-Facing Dog, step your right foot between your hands and push the ground to come to standing. Straighten both legs, rotate the left foot 45 degrees to the left. Make sure the arch is aligned with the heel of the right foot. Open your arms outwards and relax your shoulders, aligning your hands on top of your feet. As you exhale, bend the trunk sideways to the right, placing your right hand on top of the right ankle, or on the floor. Lengthen your left arm up towards the sky and rotate your head to gaze towards the left hand. Find length between the crown of your head and your left heel.
Hold for 10 breaths and move to Pavrtta Trikonasana before you repeat with the left leg. Folding sideways allows your inner organs to move slightly with the help of gravity.
Parivrtta Trikonasana (Revolved Triangle Pose)
From Trikonasana, bring your left hand down and place it on a block (you can use a book too) or on the floor next to your right foot. Twist from the hips to your right, lengthening the right arm up towards the sky and gradually rotating your head so you can lift your gaze towards your right hand. As you twist, think about creating space between your hips and the crown of your head.
Hold for 10 breaths. Twists help your body release trapped toxins and aid bowel movements.
Ardha Matsyendrasana (Half Lord of the Fishes pose)
From Revolved Triangle make your way to Downward-Facing Dog and bend the knees to Child’s Pose. Lower your hips towards your heels keeping your toes tucked and push the ground with your hands. Lift your torso until your hips reach the floor. You will find yourself sitting on the mat with both legs straight. Bend your right knee and bring your foot a fists distance from the opposite thigh, placing it on the mat. Inhale and lift your left hand towards the sky. As you exhale twist to your right, bringing your left elbow to your right knee. Rotate your head to look away from your feet.
Hold for 5 breaths and then repeat with the left leg. This intense twist squeezes the abdominal organs and stimulates digestion and the detox process.
Setu Bandha Sarvangasana (Bridge Pose)
From Marichyasana straighten both legs and lie on your back. Make sure your shoulders are aligned and bend your knees, with your feet hip-width apart. Push the ground with your feet to lift the hips towards the sky, arching your back. Interlace your fingers under your back and push your hands against your mat to lift your chest closer to your chin.
Take 5 deep breaths. This backbend helps to compress the digestive organs, whilst delivering blood to the heart. This helps to relieve fatigue caused by poor digestion.
Sarvangasana (Shoulder Stand)
From Setu Bandha Saravangasana, lower the hips back onto the mat. Tuck your knees in towards your chest and allow your feet to fall over your head behind you, lifting your hips off the ground. Place your hands on your lower back. Keep your feet together and your knees straight. Take two breaths here (Halasana – Plough Pose). As you inhale, lift your legs up pointing the toes towards the sky. Keep your feet together and your legs straight.
Take 10 deep breaths. This inverted pose allows your digestive organs to move thanks to gravity. Thereby releasing waste, relieving gas pain and increasing blood circulation.
Savasana (Corpse Pose)
Lower your feet back to Halasana and let go of your lower back. Release your legs back on the mat very slowly, engaging your core muscles. Separate your feet mat-width apart and lengthen your arms alongside your body.
Close the eyes and take 20 deep breaths. As you lie still, your mind calms down and your body goes into relaxation. Blood will slowly travel to your digestive organs as it is no longer needed in your extremities. Stay in this pose as long as you need to and breath normally.
—> Check our quick video showing you the poses.
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