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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.

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    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

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        • 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.

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          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

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              • 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

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                    Published on March 8, 2019

                    How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                    How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                    When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

                    Simply put, they’re not being “surprised,” so they get lazy.

                    Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

                    How is this done? Let’s dive right into it.

                    How Flow Yoga Boost Your Gains in Your Workout Routine

                    Think about your current workouts:

                    If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

                    In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

                    A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

                      A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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                      Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

                      Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

                      Energizing Flow Yoga with Added Cardio

                      Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

                      This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

                      Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

                      Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

                      The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

                      Here’s how to do a Sun Salutation Flow:

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                      Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

                      Why is this important, you ask? Because happy muscles are warmed-up muscles.

                      The Best Thing About Flow Yoga

                      The best thing about practicing flow yoga? You’re building strength and flexibility.

                      Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

                      Meet Strong Stan

                      Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

                      While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

                      While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

                      Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

                      Meet Flexible Fiona

                      Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

                      Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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                      To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

                      Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

                      It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

                      Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

                      Your goal is to create muscle and joint balance and wholeness.

                      What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

                      In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

                      In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

                      So what can you do? It’s quite simple.

                      You have to give your muscles the opposite of what they’re used to.

                      If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

                      If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

                      Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

                        Final Thoughts

                        If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

                        Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

                        Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

                        With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

                        More Resources About Yoga and Fitness

                        Featured photo credit: Edit Sztazics via unsplash.com

                        Reference

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