Detox

A series of detoxifying movements and twists that will compress and release organs, delivering oxygen-rich blood while pushing out toxins.

Exercise Overview

Exercise Instructions

Wide Leg Bend demonstration

1. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Upward Dog demonstration

2. Upward Dog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
  • Lift your chest, relax your shoulders, and look slightly upward.

Tips

  • Only the tops of your feet and your palms should be touching the floor.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, keep your thighs on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Downward Dog demonstration

3. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Cat Cow demonstration

4. Cat Cow

Instructions

  • Start on your hands and knees in the tabletop position.
  • Align your wrists under your shoulders and your knees under your hips.
  • Inhale, dropping your belly towards the floor and arching your back, and lifting your chin and chest to look up toward the ceiling.
  • Exhale, drawing your belly up toward your spine and rounding your back, and tucking your chin to your chest.

Tips

  • Move slowly between the poses, coordinating each movement with your breath.

Modifications

  • If you have neck issues, keep your head in a neutral position rather than lifting and tucking your chin.

Benefits

  • Spine, Neck, Upper Back, Lower Back, Abdomen
Seated Twist demonstration

5. Seated Twist

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Cross one leg over the other, placing your foot on the floor outside of your opposite thigh.
  • Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
  • Continue to rotate your torso and turn your head to look behind you.

Tips

  • Lengthen your spine and keep your back straight.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Hips, Chest, Lower Back, Glutes
Spinal Twist demonstration

6. Spinal Twist

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place your foot flat on the floor.
  • Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
  • Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

  • Keep your shoulders flat on the floor.

Modifications

  • If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Chest, Lower Back, Glutes
Locust Pose demonstration

7. Locust Pose

Instructions

  • Start lying on your stomach with your legs extended and your arms at your sides.
  • Engage your back, glutes, and core to lift your chest, arms, and legs off the ground.
  • Keep your legs straight and together and point your toes.
  • Gaze slightly forward and keep your neck in line with your spine.

Modifications

  • For less intensity, lift only your upper body or only your legs.

Benefits

  • Neck, Upper Back, Lower Back, Glutes
Shoulder Stand demonstration

8. Shoulder Stand

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Press your arms into the floor to lift your legs and hips up towards the ceiling
  • Support your lower back with your hands and extend your legs straight up, keeping your body in a straight line from your shoulders to your feet.

Tips

  • Keep your neck relaxed and avoid turning your head to the sides.
  • Engage your core and glutes to maintain your balance.

Modifications

  • Keep your legs bent if straightening them is too difficult.

Benefits

  • Neck, Shoulders
Plow demonstration

9. Plow

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Engage your core and lift your legs towards the ceiling, bringing them over your head.
  • Slowly lower your legs towards the floor behind your head, keeping your hands on your lower back for support.
  • If your feet reach the floor, extend your arms along the floor with your palms facing down.

Tips

  • Keep your legs straight and your toes pointing towards the floor.
  • Keep your neck relaxed and avoid turning your head.

Modifications

  • If your feet do not reach the floor, keep your hands on your lower back for support and hold your legs in a comfortable position.
  • Bend your knees slightly if straightening your legs is uncomfortable.

Benefits

  • Calves, Spine, Neck, Upper Back, Shoulders, Hamstrings, Lower Back, Glutes