Advertising
Advertising

8 Yoga Poses That Will Help Detoxing Your Body

8 Yoga Poses That Will Help Detoxing Your Body

Seated-Spinal-Twist

    1. Seated Spinal Twist

    • Begin by seating on your mat with your legs extended in front of you. Bend both knees, and place your left heel as close to your right sit bone as you can. Cross your right foot over your left knee, and plant it on the floor so your outer right ankle is next to your left knee.
    • Reach your right arm behind you, and place your palm on the floor. Cross your left elbow over your outer right thigh to gently increase the twist. Listen to your body.
    • Gaze behind you and over your right shoulder, staying here for five breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.

    Advertising

    Head-Knee-C

      2. Head to Knee C

      • Begin in a seated position with both legs straight out in front of you.
      • Bend your right knee, and hold your right foot with your left hand. Bring your right arm under your right leg, and reach around to grab on to the arch with your right hand.
      • Pull your right toes down gently, and place the sole of your right foot against your left inner thigh so your right heel is pointing up.
      • Lengthen through the spine, and fold your torso over your left leg. Place your hands on the floor on either side of your leg or on your shin. If your hamstrings and hips are more flexible, reach for your foot — the right hand holds the left wrist.
      • Rest your forehead on your leg, and stay here for five breaths. Continue lengthening the spine as you relax the shoulders away from your ears.
      • Then release your hands, sit up, and switch sides.
      • This can aids digestions and stretch your body.

      Seated-Heart-Opener

        3. Seated Heart Opener

        Advertising

        • Seat on your shins.
        • Interlace your hands behind you in a double fist, pressing the heels of your palms together. Pull your pressed palms toward the floor, opening through the chest and shoulders.
        • After five breaths, release your hands.

        Locust

          4. Locust

          • Lie on your belly with your legs together. Place your arms by your sides with your palms facing up.
          • As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
          • As you breathe, relax your shoulders and the muscles in your bum. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
          • Hold for five breaths, and then release back to the mat.
          • Be careful if you suffer from lower back problems.

          Advertising

          Open-Side-Fierce

            5. Open Side Fierce

            • Stand with both feet together, bend your knees, and squat down, coming into Fierce Pose. Cross your right elbow over your left thigh, planting your right palm on the floor beside your left foot. If you can’t reach all the way, just allow your fingers to hover in the air, as close to the floor as possible.
            • Extend your left arm straight up toward the ceiling, stacking your shoulders, and gaze at your lifted palm. Make sure both knees are parallel. Hold for five deep breaths.
            • Press into your feet, inhale to rise back up to Fierce, and exhale to repeat this pose on the right side, holding for another five breaths. Then rise back up to Fierce Pose, and straighten the legs.

            Wide-Legged-Forward-Bend

              6. Wide-Legged Forward Bend

              Advertising

              • Stand with your feet four or so feet apart, heels turned out slightly wider than the toes. Standing tall, interlace your hands behind you, pressing the heels of your palms together in a double fist.
              • Take a deep breath in, and slowly fold forward at the waist, lowering your hands as far as you can. Keep your spine long and straight as you breathe for five deep breaths. Engage your legs, and slowly rise up to stand.

              Three-Legged-Down-Dog

                7. Three-Legged Down Dog

                • Come onto your hands and knees, so your hands are shoulder-width distance apart, with your knees directly below each hip. Tuck your toes and straighten your legs, coming into Downward Facing Dog.
                • Keeping your shoulders parallel with the floor, step both feet together and raise your right leg into the air. After five deep breaths, lower the leg and repeat this pose with the left leg lifted.

                Bound-Headstand

                  8. Bound Headstand

                  • If you’re new to this pose, sit facing a wall. Place your clasped fingers and head on the floor about eight inches or so away from the wall.
                  • Straighten your legs, and walk your feet toward your head. Bend one knee, and tuck it into your chest. Using your abs and hamstring flexibility, lift your other leg off the floor so both knees are tucked into your chest, in a pose called Bound Headstand Prep: Tuck.
                  • With complete control, slowly lift and straighten both legs up, coming into Bound Headstand. If balancing is hard, bend one knee and place the sole of your foot on the wall.
                  • Hold for five, 10, or more breaths. Then slowly bend your knees into your chest, lower your feet to the floor, and rest in Child’s Pose.
                  • Be really careful and do it slowly.

                  yoga a4
                    Reference: popsugar.com

                    More by this author

                    Felix H.

                    Curating inspiring quotes and infographics to help improve people's lives

                    Get To Know Your Personality Type 100+ Motivational Quotes On Dream, Goal And Future 100 Inspirational Quotes That Summarize The Wisdom About Life 100 Inspirational and Motivational Quotes of All Time! (117) 100 Inspirational and Motivational Quotes of All Time! (116)

                    Trending in Exercise

                    1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                    Read Next

                    Advertising
                    Advertising
                    Advertising

                    Published on July 18, 2019

                    11 Best Core Strengthening Exercises to Do At Home

                    11 Best Core Strengthening Exercises to Do At Home

                    No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

                    Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

                    The good news? Your abs and core muscles can handle a lot of training.

                    While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

                    Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

                    1. Planks

                    Let’s start with the mother of all core-strengtheners, the plank.

                    Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

                    Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

                    For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

                    2. Side Planks

                    To hit your obliques even harder, try this challenging variation: the side plank.

                    From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

                    Don’t forget to squeeze your core as you hold this position for as long as you can.

                    Advertising

                    Switch sides and repeat to avoid creating muscle imbalances.

                    3. Reverse Crunches

                    The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

                    When you can crank out 50 crunches without a problem, it’s probably time for something new.

                    The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

                    Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

                    Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

                    4. Flutter Kicks

                    The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

                    If that sounds like you, flutter kicks are just what the doctor ordered.

                    Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

                    It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

                    5. Arms High Sit-Ups

                    Imagine a crunch, but way harder!

                    Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

                    Advertising

                    Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

                    Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

                    6. L-Sits

                    The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

                    To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

                    Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

                    Hold this position as long as possible for an intense strength building workout.

                    7. Stomach Vacuums

                    And now for something different!

                    It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

                    This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

                    To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

                    Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

                    You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

                    Advertising

                    8. Star Planks

                    Planks are too effective to not utilize multiple variations of them in your routine.

                    The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

                    From the push-up or standard plank position, walk your feet out wide and your hands, as well.

                    Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

                    9. Boat Pose

                    Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

                    Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

                    Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

                    Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

                    10. Mountain Climbers

                    Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

                    Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

                    Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

                    It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

                    Advertising

                    11. Russian Twists

                    Finally, let’s give the obliques a little more love.

                    Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

                    You’ll feel your obliques engage after just a few reps.

                    For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

                    The Bottom Line

                    The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

                    However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

                    If you hit them hard enough, you’ll probably see some great improvement in definition as well!

                    Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

                    Give them a shot!

                    Featured photo credit: Luis Quintero via unsplash.com

                    Reference

                    Read Next