Monday, September 19, 2011

Detoxifying Yoga Workout

What if I told you that you already have a perfect body? Look in the mirror: It's within you. I have given health and fitness advice to women with some of the best bodies in Hollywood, including Jennifer Aniston and Kate Beckinsale, and you are equipped with the exact same components of your favorite stars: a body, heart, mind and spirit. The key to getting the body you want is aligning these components. A great place to start is by cleansing and detoxifying. Follow my step-by-step guide below, and you'll begin your journey to having the body you deserve.

1. Detoxify the mind. First, I recommend you lose toxic self-talk. Let's perfect a new perspective: "Even if nothing changed, I have a perfect body." In fact, your body's natural state is health, and its job is to constantly eliminate what is no longer necessary. I should know: Having spent a lot of my life being hypercritical, forcing my body and depriving myself, I had actually convinced myself that this was motivation. It turns out that when I remove that slave-driving voice and replace it with healthy choices, my body falls into place effortlessly, and I actually begin to develop the loving relationship with myself that I crave. My food cravings subside because I am getting the right kind of nurture, and it isn't through ice cream.

Each morning, start the day with a short meditation. This literally means five minutes of mindful breathing -- simply inhale and exhale. While doing this, set an intention. "I love my body exactly the way it is today" or "I am taking care of myself today."


2. Notice your breath. The breath is the pathway from the mind to the body, and when you breathe, you are going to feel more. Breathing brings us into the present. Use this during your meditation or come back to this at the beginning of your practice or when you sit down to eat. During exercise, some emotions may come up, and they are all good, because that is your fuel. And that is what you have been stuffing down with those desserts and beverages. There is no difference between negative and positive emotions; they are simply energy for you to use. The breath will eliminate what is no longer needed, which is alchemy for transforming your anger, grief or even joy into pure energy. Use it as you like. 

3. Move your body. The mind/body union can happen during any physical activity -- not just yoga. But try to bring yoga into your walk, run, cycle or elliptical routine by bringing intention and awareness of your body and breathing into all your exercise. Today is not the one time you are going to exercise. It is a routine you create because your body craves it. Anything you care for -- kids, pets, plants -- they all need consistency. Follow my detoxifying routine below, and you'll start seeing big changes!

THE DETOXIFYING ROUTINE: 

1. 
Warm up with 20 to 30 minutes of your favorite cardio (walking, cycling, elliptical training and dancing are good examples).

2. Set an intention. Consider something like this: "I am letting go of what is no longer serving me" or "I am loving my already perfect body."

3. Follow this yoga routine. These are must-do poses for detoxification. Twists literally wring out the toxins from the body, while balance poses connect you with your core, and abdominal work targets and activates the midsection. 

DOWN DOG
Come to your hands and feet, with your hands shoulder distance apart and your feet about hips width apart.
Press your heels down as you lift your hips up (see image above left).
Shift your body weight forward toward your hands as you draw your right knee in toward your forehead (see image above right).
Use your abs to hold. 




TWISTING LUNGE

Step your right foot forward between your hands and come up onto the toe of your left foot as you press your heel back.
Try to straighten the left leg.
Bring your left hand to the floor on the inside of your right foot.
Twist your right arm up toward the ceiling and look up (see image above).
Make sure your arm is extending out from the base of your spine through the crown of your head. 



PLANK

Bring your right hand back down to the floor and step your right foot back to meet the left foot, staying up on your toes (see top image).
Hold here in a high push-up position for three to five breaths.
Move into 
FOREARM PLANK (middle image).
Stay on your toes and slowly come down onto your forearms. This is where you will really need to stay connected to your core to keep your back straight.
While here, lift your right foot off the floor just a couple of inches and hold using your abdominal strength (bottom image).
Repeat on the left side.
Press back up into 
PLANK POSE, then back to DOWN DOG.


WARRIOR THREE TO EXTENDED LEG

From DOWN DOG, step your right foot through between your hands.
Press gently off of the back leg and shift forward to balance on your right leg (image above left).
Extend your arms out to the sides or back alongside your body. Balance here (image above right).
Without putting your right foot on the floor, bring your hands to your hips, slowly hinge back up to standing and extend your right leg straight out in front of you. 



CHAIR AND CHAIR TWIST

With your feet together, bend both knees and sit your hips back into an imaginary chair.
Extend your arms up toward the ceiling, tuck your tailbone slightly and use your core to lift your body away from the thighs (image above left).
Bring your palms to a prayer position and hook the left elbow on the right knee.
Press your palms together.
Look up toward the ceiling (see image above right). 



BOAT

Balance on your sit bones and extend your legs upward and your arms out in front of you, parallel to the floor.
If it is too challenging to keep your legs straight or if you have a lower back issue, you can bend the knees (see image above). 
 


V SIT-UPS

From boat, cross your arms over your chest and slowly lower down, using your abdominal strength (see top image).
Hover with your feet and shoulders a couple of inches away from the floor.
Then extend your arms and use your core to bring you back up to boat (see bottom image). 



SEATED TWIST

Bend your left knee on the floor in front of you.
Cross your right leg over to bring your right foot to the outside of the left knee.
Hook your left elbow on the outside of the right knee and press your right hand into the floor near the base of your spine (see image above).
Inhale as you extend your spine up, then exhale as you twist back. 



RECLINING TWIST

Lying down on the floor, extend your arms out to the sides and bring your right foot on top of the left thigh.
Slowly lower the right knee toward the left and look over your right shoulder. Relax into this twist (see image above).

26 comments:

  1. Spiritual Detoxification is a methodology of clearing your past thought designs and affections by purging your Aura and Chakras and raise your vibrational recurrence to the most astounding conceivable state so you can come back to your regular state of being Unconditional Love, Joy and Bliss. We provide Spiritual Counselling Services for
    individuals who need to clear their inner debris.

    ReplyDelete

  2. The first helpful tool for a total yoga beginner is to build basic familiarity with yoga ... I am so glad this post was helpful to you. ...
    online yoga workout

    ReplyDelete
  3. Nice article, very useful information.


    Spa In Sparta

    ReplyDelete
  4. Thank you for sharing those good tips! They are helpful. Fitness Tips

    ReplyDelete
  5. This page was exactly what i have been looking for! Great fitness and health motivation.

    ReplyDelete
  6. Thank you for the article, will share with the team

    ReplyDelete
  7. You have a good point here!I totally agree with what you have said. Thanks for sharing your views,hope more people will read this article.
    Taste

    ReplyDelete
  8. skinfinity is an informative platform for a variety of skincare and health tips. It is your one-stop solution for all kinds of skin problems that everyone might face in your everyday life.

    skin care in urdu

    ReplyDelete
  9. I found your this post while searching for some related information on blog search...Its a good post..keep posting and update the information about health skincare and beauty tips
    .

    ReplyDelete
  10. I always up for exercises, yoga is my favorite thing to do.
    The information you have posted is very useful. The sites you have referred was good. Fitness, exercise and skincare are on my hitlist.

    ReplyDelete
  11. Hi there! Nice post! Please tell us when I will see a follow up!
    skin care in urdu

    ReplyDelete
  12. Yoga is most important thing in daily life. yoga best for good health anyone. Thanku for sharing us benfits of yoga Effective yoga-exercise-plans

    ReplyDelete
  13. If you are interested in getting an Elliptical Machine and looking for a Sole Fitness Elliptical Machine Review, you are in the right place. There are many different models of Elliptical Machines on the market today. To learn more about sole fitness e35, visit on hyperlinked site.


    ReplyDelete
  14. You may be looking for a full-body Home gym workout and would be more interested in working out in your own home rather than in a commercial gym setting.

    ReplyDelete
  15. By doing these 10 rugs, there is flexibility in the whole body muscles and the body bones strengthen. passive yoga poses this will improve back strength.

    ReplyDelete

  16. You can't go wrong if you wear this item. Not only is it great for the shoulders but there are many other areas that are affected by the waist trainer. Learn more about Yianna Waist Trainer on this site.

    ReplyDelete
  17. This comment has been removed by the author.

    ReplyDelete
  18. Fitness Rocks can be very useful for those who are looking to get their shape in the local community gym. Fitness Rocks is a free sample of a variety of exercise classes available in the Baton Rouge area. If you want to get more interesting details about fitness equipment reviews, visit this site right here.

    ReplyDelete
  19. They are designed to help you get the most benefit from your exercise, and are a great investment for anyone wanting to get more out of their exercise. If you want to get more interesting details about fitness equipment, visit this site right here.

    ReplyDelete
  20. Survival fitness is a method of physical training that helps you prepare for disaster situations by building endurance, strength, flexibility and speed. To learn more about short mindfulness exercise, visit on hyperlinked site.

    ReplyDelete
  21. Most of the Vitamin C supplements on the market are either low in absorption or too harsh on the skin. Source for more about best vitamin c supplement.

    ReplyDelete
  22. I did yoga when I was pregnant and really loved it. I should do it again. I like to do it at home though and just haven't found anything I like enough to stick with it. RAV Vast are my music therapy https://ravvast.com/catalog/drums/ravvast!

    ReplyDelete
  23. Very informative post you have shared with us here. Good read, and content.

    I have this profitable website for those who feels interested in paid surveys Australia

    earning money online in Australia or any other country easily.

    Thank you

    ReplyDelete
  24. It can be a challenge for people to find the right set of cheap Adjustable Dumbbells. The main thing that you need to look for when buying your adjustable weights are quality and durability. Get more interesting details about cheap adjustable dumbbells on this site.

    ReplyDelete
  25. Thank you for your articles that you have shared with us. Hopefully you can give the article a good benefit to us. Adjustable Pilates Online

    ReplyDelete
  26. Thanks for sharing this important information with local and international communities. Our gym management software is designed to manage the gym, yoga studio, fitness center, etc. Membroz gym management software lets you manage gym members, attendance, set gym schedule, check team performance, set diet for members, automate billing, and payment.

    ReplyDelete