Spring is here! Time for cleansing your space, inside and out. Yoga is an excellent tool to not only strengthen the body, but a regular practice can activate the internal organs and release toxins. Try some of our favorite cleansing poses that activate the internal organs and strengthen the muscles to start your spring off right.
Lunge twist
- From downward facing dog, step your right foot forward between your hands. Straighten your left leg while balancing on the ball of your left foot.
- Place your left palm on the floor, on the inside of your right foot. Reach your right arm up toward the sky and gaze up. Lengthen your torso while twisting from the upper back.
- Settle into the pose and breathe for five deep breaths. Release from the pose by stepping back through to plank and into downward dog to switch sides.
Reclined spinal twist
- Lie on your back with your knees bend. Tighten your stomach.
- Gently rock your legs from side to side.
- Exhale allowing your legs to fall to the right. Inhale using your core to raise them to the center. Exhale allowing them to fall to the left. Inhale using your core to raise them back to center. Repeat this several times.
- Exhale allowing the legs to fall to the left making sure that the legs are stacked on top of each other. Turn your head, neck and navel to the left. Try to keep both shoulders on the ground.
- Your arms should be out to the side away from the body with the palms upward.
- Hold for 5 counts.
- Repeat the other side.
Wide legged forward fold
- Stand with the legs far apart. Align the heels and turn the toes slightly inward. Place your hands on your hips.
- Take in a deep, cleansing breath, lifting the torso. On your exhale, fold forward at the hips. Press the palms of the hands into the floor in the middle of your legs. If you’re more flexible, bring the hands to your shins, ankles or feet. Get a deeper stretch by pulling on the ankles.
- Allow the head to dangle, aiming to place the crown of the head on the floor. You may reach the fingertips in between the legs, toward the back of the room.
- Remain in the pose for 5-10 breaths. On each exhalation, stretch and pull gently for a maximum stretch.
- To get out of the pose, bring the hands back to the hips and inhale, raising the torse back up to standing.
Boat
- Sit comfortably on your mat with your legs stretched in front of you and your hands to your sides.
- Bend the knees and lift the legs, bringing the shins parallel to the floor. Begin to recline while balancing on your sit bones.
- Bring the hands to either side of the legs, reaching for the heels.
- Hold the pose for 5-10 breaths. For more of a challenge, straighten the legs.
Child’s pose
- Come to a kneeling position on the floor with your heels under your buttocks and your knees wide.
- Sit back on your heels, resting your torso on your thighs. Place your forehead as close to the floor as possible.
- Place your hands flat on the floor. Spread the fingers apart and stretch the arms gently forward.
- Release any tension in your neck and shoulders.
- Close your eyes. Relax and breathe smoothly for 10 deep breaths.
