BEST EXERCISES FOR A TOTAL BODY DETOX
There are so many methods of detoxing the body via cleanses; diet, supplements, herbal treatments, fasts and juicing, colonics and current studies are demonstrating the effects of exercise as a viable detoxification method. The body has an inherent detoxification system. In other words, the skin, respiratory system, immune system, intestines, liver and kidneys detoxify the body naturally everyday.
In addition, Nutrition’s Role is key as certain foods can assist the liver in the daily detox. Certain nutrients support this function, such as:
B-Vitamins, Folic Acid.
Flavonoids found in fruits and vegetables.
Foods such as carrots, oranges, almonds and wheat germ rich in Vitamins A, C and E.
Foods such as avocado, watermelon, asparagus and walnuts all contain Glutathione, helpful in assisting the liver in driving away toxins.
Amino Acids found in animal meat, dairy products and whey protein.
Phospholipids found in eggs, lean meats and fish.
Fish Oil and lots of fiber assist in detoxing naturally.
Cruciferous vegetables, such as broccoli, cabbage and Brussels sprouts contain Inole-3-Carbinol, also helpful to the liver.
Healthy fats from fish, seeds and nuts.
Green tea cleanses and protects the liver.
64oz. water per day assists in the detox process.
Impact of Exercise on the Natural Detoxification Process:
Exercise assists the lungs, kidneys, immune system and intestines in becoming more efficient at naturally detoxifying the body. Exercise keeps our body moving, increasing blood circulation and the uptake of oxygen, enhancing the body’s detoxification process.
There are some jumping type of movements and Yoga twists have claimed to enhance the process. The up and down motion of jumping compresses and decompresses tissues and fluids causing toxins to be squeezed out of tissues as lymph fluid is pushed through the body. Also the theory behind ‘detoxifying yoga twists’ is that these twists squeeze organs, pushing blood out and allowing fresh blood to rush in causing better circulation and better health. Similarly, deep yogic breathing with strong exhalation empties lungs of unneeded carbon dioxide and allow for more oxygenated airflow nourishing all of the cells. Exercise and meditation also assist in emotionally detoxifying a huge part of the whole process. Anyway, exercise in general will assist the body’s natural detoxification process in becoming more effective and efficient.
In conclusion, keeping your body healthy is key in helping it maintain its self-cleaning system. A healthy diet, water, sleep and exercise are beneficial in assisting the body in naturally detoxifying.
To detox, cleanse, and feel more energetic, you could begin practising the following exercise:
Revolved Chair Pose
Reclined Spine Twist Pose
Warrior II Pose
Revolved Side Angle Pose
Downward Facing Dog
1. Revolved Chair Pose
This move is great for the spine and stimulates the liver, spleen, and digestive system —all while toning the abs and your thighs in the process.
Follow the steps below for this yoga move:
Depending on your comfort level, either bring your feet together or hip-width apart.
Bend your knees as if you were sitting back into a chair, making sure your knees are aligned with the center of your feet.
Bring your hands to your heart and slowly move one elbow to the opposite knee.
Keep your hands pressed firmly together and squeeze your shoulder blades together.
Hold the post for a minute.
Repeat on the opposite side.
2. Locust Pose
This pose helps to strengthen the entire back, opens up the heart and encourages proper posture and digestion.
To do this yoga position, follow the steps below:
Begin lying on your stomach on your mat with your arms by your side and your forehead resting on the mat.
Inhale, raise your head and look forward.
On the exhale, lift your chest and arms, keeping your arms alongside your body.
Reach your arms back towards your feet and lift your feet.
Hold for up to one minute, depending on your practice level then slowly release your body from the pose.
3. Plow Pose
Plow pose focuses on the back, strengthening and stretching the spine while improving posture and massaging abdominal organs like the bladder and kidneys.
The steps below will get you into this yoga stretch routine:
Start by lying flat on your back with your arms at your side, palms down. Inhale and use your core to lift your legs and hips up towards the ceiling.
Straighten your legs and slowly lower your toes the floor.
If your toes can’t reach the floor yet, don’t force it. There’s an option to support your back with your hands and only lower legs as far as you can while keeping them straight.
Hold the pose for up to five minutes then slowly roll back down.
4. Reclined Spine Twist Pose
A twist leaves you feeling energized but is also great for relaxation and to relieve stress and tension. It helps to massage your internal organs, promoting the elimination of toxins.
Follow the yoga sequence below to get into this position:
Lie on your back with your feet flat on the floor and knees bent. Bring both of your knees to your chest.
Extend your right leg on the floor, keeping your left knee to your chest.
Extend your left arm out with your palm facing down. Place your right hand on the outside of your left leg.
As you exhale drop your left knee over the right side of your body and gently turn your head to the left. Hold the position for up to 25 breaths.
On an inhale slowly come back to center then repeat on the opposite side.
5. Eagle Pose
Eagle Pose stretches the ankles, calves, hips, thighs, and upper back providing deeper circulation.
Check out the steps below:
Stand tall with your feet together and arms down by your side.
Slowly draw your right foot upward, bending the knee as you lift. Wrap your right foot around your left leg as you sit into the pose.
Cross your arms at the elbows, right over left and join the palms.
Take a deep inhale and hold the pose for up to a minute, then on your exhale return to a standing position.
Repeat the pose on the opposite side.
6. Warrior II Pose
This pose helps to build both mental and physical stamina and focus the mind. It also opens the hips and strengthens the arms.
If you’re doing the downward facing dog position, you can transition into this position through the steps below:
From downward-facing dog, step your left foot to the top of the mat, between your hands. Pivot on your right heel so your toes are facing outwards at a 45-degree angle.
Windmill your arms up, with your left arm forward and right arm back.
Bend your left knee over your left ankle while the right leg stays straight.
Keep your shoulders stacked over your hips and take a deep breath.
Hold for five breaths and repeat on the opposite leg.
7. Revolved Side Angle Pose
This pose is great for strengthening your legs, ankles, and knees. It helps to improve stamina while stimulating your digestive system.
Try this yoga pose now with the steps below:
Begin in a crescent lunge with your front knee over your front ankle and back leg extended straight out behind you.
Sink deeper into the lunge and bring your palms together at your heart.
Exhale and twist over your left shoulder, pressing your right elbow against your thigh.
Hold for three breaths and repeat on the opposite side.
What is a Crescent Lunge? It is one of the standing yoga poses for beginners to stretch and strengthen the arms, back, and legs.
8. Downward Facing Dog Pose
When doing downward facing dog pose, your heart is situated above your head, allowing blood to circulate in a different direction. This helps cleanse your lymph nodes.
To do this pose, follow the steps below:
Come to your hands and knees, making sure your wrists are located straight below the shoulder.
Spread your fingers, bracing your hands on the mat as you push back to lift your hips. Straighten your legs and arms to form an inverted V.
Broaden your collarbones by rotating your upper arms outward. This will give more stability in the pose.
Allow your head to hang between your arms, but make sure your shoulders roll back towards your hips and not your ears.
Relax and clear your mind while in this pose.
You can stay in this position for one to three minutes.
To release, bend your knees and bring yourself back to your hands and knees.
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