Yoga For Detox

To enhance your detox programme, it's recommended that you do some form of yogic exercise. You can join an exercise class, or follow this simple 20-minute yoga regime, which is suitable for beginners. It focuses on postures that aim to cleanse the body and stimulate the detox system. For the best effects, carry out this programme at least three times a week.

Artificial Sneezes

Being able to breathe clearly is a vital part of yoga practice - it is seen to energize and cleanse us. This exercise decongests nasal passages and makes breathing easier.

  • Take a tissue, stand up straight, then exhale deeply. Breathe in through the nose, then exhale using a series of short nasal breaths, like sneezes. Do as many as you can while exhaling.
  • Inhale, then block your right nostril with your finger and exhale through the left using the 'sneeze' effect again. Inhale, block the left nostril and repeat.

Bastrika

It's impossible to empty your lungs completely. Every time you exhale you leave at least 20 per cent 'stale' air behind - if you didn't, you'd die. However, most of us leave a lot more than 20 per cent. Instead, we exhale only 10-20 per cent. The result is that toxins in the breath spend longer in the body, and our body doesn't get all the vital oxygen it should do. This exercise helps force that old air (and toxins) out of the lungs.

Lie on your back, legs straight. Push your chin into your neck and stretch your arms behind your head. Inhale, then quickly bend your right knee up towards your chest and exhale forcefully through your mouth. Lower your knee and repeat on the left side. Finally, repeat with both knees together.

Yoga breathing now

you've cleansed the lungs, it's important to teach you the correct way to fill them with new air. Practise this on its own too, whenever you can.

  • Lie down with your legs straight, and press your lower back into the floor. If you find this hard, bend your knees instead. Put your fingers on your navel.
  • Breathe in and out a few times. Next time when you inhale aim to fill your lungs from the bottom so your tummy balloons out, then fill the middle of the lungs and finally the chest. Breathe in for a count of 5.
  • Now exhale for a count of 10, letting the air out of the belly first, then the middle and finally the top of the lungs. Repeat 5 times.

Leg vibrations

The heart always finds it easier to pump blood 'downhill'; the same goes for the flow of lymph, which is why toxins collect so readily in our hips, thighs, knees (in the form of arthritis) and feet (as gout). This exercise helps stimulate the blood flow in the legs.

  • Lie on your back and put your legs in the air. Open them to hip-width apart and very slowly rotate your ankles to the left 5 times. Then repeat to the right.
  • Now stretch your toes to the ceiling and hold them there for a count of 5. Bend your feet halfway back to their normal position and hold for 5. Now, flex your feet towards your shins and hold for 5.
  • Put your feet back into their natural position, then tense your legs and try to find a point at which they naturally start to vibrate. This sounds really strange, but it will happen. The gentle vibration boosts blood flow to the groin markedly. Let yourself 'wobble' for up to 2 minutes.

Butterfly

This yogic posture stimulates the blood flow around the hips and pelvic area. It both moves on the toxins that have already been released and triggers the collection of those stored around the groin. This pose also stimulates one of the major lymph-producing areas.

  • A Sit on the floor with legs apart but knees bent and the soles of your feet together, back straight. Rest your hands on your ankles, arms by your sides.
  • B Exhale and, as you do this, bring your knees upwards so they press against your arms. Inhale and press them back down. Do this 10 times.

Cat and dog tilts

These poses stimulate the kidneys and colon. A Kneel on all fours. Keep your elbows locked and your neck straight. Exhale and, as you do this, round your upper back so that your head drops downwards between your hands. Keep your tummy and buttocks tight. B Now inhale and, as you do, push your body down and up to gently arch your back and straighten your arms. Lead with your chin as you do this. It's as if you're trying to dip under a rope. Do the whole sequence 4 times.

Skytower

This releas-es toxins down the arms and throughout the upper body.

  • Stand up straight with your feet together and arms by your sides, palms facing out. Raise your arms to shoulder height, then above your head. Push your palms together, pointing your fingers skywards and stretch up through your body. Hold for 5 seconds. Exhale and repeat 5 times.

Fishhook

This stimulates the blood and lymph flow in the armpit, another major point of elimination for the body.

  • A Stand with your legs wide apart and your feet pointing straight ahead. Breathe in, stretch out your arms and bring them up to shoulder height. Exhale and, as you do this, drop your left arm to your side.
  • B Inhale and lift your right arm up alongside your head (close to your ear), twisting it so your palm faces the sky. Keep your hips facing forward and bend gently sideways. Hold for 5-10 seconds, exhale, then return to the starting point. Repeat on the other side.

Cobra

This exercise is the ultimate detox move and aims to move any unprocessed toxins to the kidneys, liver and bowel.

  • A Lie on your front, head on the floor, hands under your shoulders. Your heels are together and your buttocks clenched.
  • B Exhale and roll your head gently off the floor. Inhale and lift your head, shoulders and your chest off the floor by extending your arms and gently arching your back. Exhale and lower yourself back down.
  • C When you reach your starting position, gently push backwards and sit on your heels, so you feel a stretch along your back. Relax in this pose for a few seconds.
  • D Repeat step C 3 times. The last time, relax for a little longer and then slowly rise up on to your feet, and 'unfold' your body to standing. Your head should remain bowed as you do this and be brought up slowly only when you are upright. Spend 1 minute carrying out yoga breathing and you're done.