Taking a few moments to do yoga for bedtime to do some gentle stretching and deep breathing can help create a more restful night's sleep. Many of these postures are taken from the yin series, which works towards a deep fascial release. When you are moving into a yin posture, find your edge - that spot where you feel sensation but you can sustain the posture for a longer duration. You may find that your edge shifts as your body relaxes into the pose. Be aware to move slowly and mindfully, with intention. Unless otherwise specified, each pose should be held for 3-6 minutes, but adjust depending on the feedback your body is giving you.
Forward Fold / Uttanasana
- Stretches the hips, hamstrings and calfs
- Keeps spine strong and flexible
- Calms the mind
- Relieves tension in spine, neck and back
Stand with your feet hip width apart, and a slight bend in your knees. Gradually, roll forward, until you are hinged at the hips, with your torso hanging down. Let your arms hang down, and relax your neck. Let gravity help you out. If you would like to add some movement, go ahead and gently bend each knee, alternating left and right. Take deep, slow breaths and enjoy. Hold for 3-6 minutes.
Butterfly / Badhakonasana
- Stretches the inner thigh, groin and knee.
- Help intestine and bowel movements.
Sit with your spine straight and your legs spread out. Bend your knees and bring your feet together until the soles of the feet touch each other. By bringing your feet closer to your body, or further away, you can adjust the stretch to target the areas that you need. Slowly, lower your upper body forward, until you are hinged at the hips. Come gently to rest in a place where you can hold the posture. Breathe deeply and hold for 3-6 minutes.
Straddle / Upavistha Konasana
- Opens hips, groin and back of thighs
- Provides a gentle opening of the inner knee
From a seated position (you can prop your hips up on a rolled yoga mat or low bolster), spread your legs until they are as wide as possible. Slowly, lower your upper body down. Rest your arms on the floor and let your head hang down. Practice slow and gentle breathing and hold for 3-6 minutes.
- stretches the lower back without requiring loose hamstrings
- stimulates internal organs
From a seated position, extend the right leg out to the side, and bend the left leg in. Bring the sole of your left foot up to the inner thigh. Your two legs should form a 90degree angle. Slowly walk your hands out on either side of your right leg, and lower your upper body down. Rest, and breathe normally. Slowly roll up, pushing the floor away with your hands. Repeat on other side. Hold for 3-6 minutes.
Bridge / Set Bandha Sarvangasana
- opens your thoracic spin
- lengthens hip flexors
- strengthens legs
- opens shoulders and chest
Start by lying on your back and bend your knees so that your feet are planted firmly on the floor, hip width apart. Keep your arms down by your side, palms facing down. Press your feet into the floor, take a deep breath, and lift your hips up, rolling your spine off the floor. Gently press your knees towards one another to keep the knees spaced hip width apart. Press your arms into the floor, and engage your legs and buttocks to lift the hips higher. Hold for 5-10 breaths, and slowly lower down, rolling the spine, vertebrae by vertebrae.
Legs up the Wall - Viparita Karani
- Lowers stress and promotes relaxation
- Facilitates circulation and drainage
- Returns blood to the heard
- Stretches hamstrings and lower back
- Releases lower back tension
Start by sitting beside the wall, and move your hips as close to the wall as possible. Start walking your feet up the wall until your body is in an L shaped position. Make any adjustments you need to ensure comfort and relaxation. Hold for 3-5 minutes.
- whole side of body stretch
- releases the IT band to top of rib cage
- stretches obliques and intercostal muscles
Lie on your back with your legs tougher and straight on the floor. Reach your arms over your head and grab the opposite elbow with each hand. Slowly move your upper body to the left, creating a sideways arc through your spine. Keep your buttocks on the ground, and move your legs to the left. For added stretch, you can cross the right foot over the left foot. Be aware of your hips, and ensure both hips stay firmly planted on the floor. You should feel a deep stretch down the right side of your body. Hold for 3-6 minutes. Repeat on other side.
Reclined Spine Twist / Supta Jathara Parivartanasana
- stretches back and spine
- stimulates kidneys, abdominal organs, bladder and intestines
- releases stress
From Savasana, bend both knees and place your feet on the ground. Open both arms out to the side, palms facing up. Slowly lower your knees to the left, while simultaneously shifting your hips to the right. For an additional stretch, you can extend your right leg out over top of the left. Hold for 3-6 minutes, and repeat on the other side.
All topics covered are provide for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice. The contents should not be seen as health, nutrition, fitness, or medical advice. Please consult with a medical professional before attempting any of the postures listed on the site (or this article). Never disregard medical advice or delay seeking medical care because of something you have read on or accessed through this website.
You can take steps to cleansing your body on a continual regimen. It makes sense to detox frequently since we are taking in toxins each day. Ultimately, they build up to the point of causing problems. Toxin clean up every day means you keep your body feeling good, and you reduce the likelihood of bigger problems from this source.
Drink Plenty of Water
This practice keeps your body well-flushed of toxins. The reason we hear it all the time is because it is so essential to vital organs. It also helps the digestive processes so your body can better eliminate feces. By helping to keep your bowels and digestive system well-lubricated you are effectively helping your body rid itself of a great many unavoidable of toxins with every trip to the bathroom.
Try these recipes to spice up your intake:
Have a Daily Detoxifying Tea
Many teas offer different cleansing benefits The most common one is green tea. Try to switch it up with different herbal teas that have cleansing properties. There are teas that can improve your sleep, teas that can help energize you throughout the day, teas that can help cleanse your liver and kidneys, and also ones that can calm you down and make you feel good. Check them out and see which ones resonate with you.
These teas are good for detox cleansing:
Chicory Tea– This one can not only help you cleanse the body, it has also been shown to help rev up your metabolism. This can also be used to help get your digestive juices going before a meal, so that you’re better able to digest. Use dried chicory root so that you get the most of its essence and benefit from all of its flavors and vitamins.
Burdock Root Tea– Burdock is a little-known herb that has a many detoxifying benefits. It can strengthen the immune system, and has been known to help purify the blood. It helps both the liver and the digestive system, two of the main detox channels in the body. When the liver is functioning better, the body is less toxic, and if you’re digestive system is keeping things regular, you’ll have less toxic accumulation.
Cayenne Pepper Tea– The healing properties of cayenne pepper are just starting to make it into mainstream use, and this is not only for its spicy heat. When brewed as a tea it not only has a cleansing effect on the body, but it can also give you some energy to help you through the day. Drinking it with a slice of lemon helps the palate and cuts down on some of the spicy taste.
Cilantro Tea– We are familiar with cilantro added to a dish to give it a strong and identifiable flavor, but it also makes a good cleansing tea. Recently cilantro has been achieving popularity. By helping with the digestive system, cilantro helps the body process foods, break them down and use their nutrients, and effectively eliminate them. This process is a cleansing curative.
Dandelion Tea – Many gardeners view dandelions as the enemy. But they’ve been shown to be very purifying for the body. It raises levels of an enzyme in the body known for its detoxifying functions. These have been known to help the body get rid of carcinogens, or cancer-causing toxins in the body. Good reason to make this one of your daily rituals. Most people find that the taste is also pleasant.
Fenugreek Tea– Fenugreek helps with digestive issues, and can be used whenever you’re feeling like your digestion is sluggish. If you are always feeling bloated this can become a daily drink. Side benefits to drinking this include a reduction in blood pressure, and help with conditions attributed to inflammation. The tea is derived from fenugreek seeds simmered in hot water.
Garlic Tea– The benefits of garlic are widely known, but when you drink it as a tea it is definitely going to work to help cleanse the body, because of its specific vitamins. It also contains sulfur which helps your body detoxify itself. This tea is an acquired taste, but it is totally worth it.
Ginger Tea– Ginger is delicious and a very cleansing root. Brewed as a tea it can be a satisfying beverage with a tart taste. Even though it has a sharp taste, it is gentle on the body, so it is a lifetime pleasure. This can easily become a daily detox tea that you can have each morning to start the day, as a midday pick-me-up, or as a warm up before dinner. This tea can be used as part of a detox program as well.
Green Tea– The benefits of green tea have been written about extensively, and there is plenty of scientific support. At least a cup of green tea consumed daily provides optimal health. There are simply too many antioxidants in it that help the body combat free radicals and other toxins to not include this tea in a daily regimen. The benefit is that the body naturally rids itself of excess weight. Bonus!
Guduchi Tea– Here’s an herb you might not have heard of, but you should definitely try out. It’s restorative properties have long been known in other parts of the world, and it’s just now becoming more available in the states. The list of potential benefits is rather extensive, but if you’re looking for a detox tea you’d be most interested in how it can improve the skin, and give you a more youthful appearance. This is possible because it helps your organs work to their full ability.
Gymnema Sylvestre Tea– This Chinese herb is known for its effects on sugar, and excessive amounts of sugar in the body can be very toxic. So in addition to being able to help regulate blood glucose levels, this is a great tea to have each day to help your body function fully. Over the years it has been known to help with liver issues, and digestive disorders, so it’s definitely one herb you don’t want to overlook when preparing your arsenal of detox teas.
Manjistha Tea– It’s interesting to note that the skin is the largest organ of the body, and one of the ways that the body helps to eliminate toxins. Therefore if your skin is missing out on the nutrients and support it needs, you won’t be as toxin-free as you could be. Manjistha is a plant that is used for its medicinal properties, and you’d best be served by drinking it. Women especially, since it can help with menstruation due to its blood purifying effect. This is one additional way women have of getting rid of toxins.
Milk Thistle Tea– The benefits to the liver make milk thistle tea worth drinking. The liver is the focal point of your organs, and when it isn’t operating at its best, there is a virtual domino effect on your other organs. So any detox plan you undergo should have the liver as the main organ worth treating. In addition to that, milk thistle also has digestive benefits, so you’ll not only be helping the organ that filters the toxins, but helps the system that flushes those toxins out of the body.
Neem Tea– Here is another herb you might not have heard of before, as it’s popular in India but not so much in America. This is typically consumed as a daily tea to help ward off a myriad of conditions and diseases. The tea is thought to help the liver do its job, and therefore there are many trickle-down benefits from there. It has a unique makeup of different vitamins and minerals that are essential to the body, and it also has a pleasing taste so it’s not hard to drink it every day.
Red Clover Tea– The major detoxing that goes on with red clover is due to its antioxidant value. This means the body will get some backup when it comes time to do battle with the free radicals that are introduced in the foods we eat, and the environment we live in. Getting a daily boost is vital, because an accumulation of free radicals with no defense can lead to a host of conditions that nobody wants. It’s simple enough to make a tea from it, and buying organic red clover is recommended.
Triphala Tea– The main benefit of triphala is to help stimulate a bowel movement, which is why it’s often used to help treat constipation. But if you’re on a detox program those toxins need a place to go. If you’re not helping the bowels and colon purge them from your system, they could end up being reintroduced into the body. That’s why so many programs rely on an herb like triphala because it is also working to expunge toxins, in addition to helping to keep you regular.
Turmeric Tea– Perhaps you only used turmeric to help spice up a recipe, but you can also make a tea from it rather quickly and easily. The good news is that it can help kickstart your liver and gallbladder into creating more bile, which helps to break down toxins and flush them from the liver and out of the body. Most American’s don’t produce nearly enough bile, and so this is a great way to try and get things to their correct levels and have your digestive system functioning normally.
Wormwood Tea– Here is an herb that helps the bile out of the liver, and out of the body. This is helpful because if you have too much toxic build up it can sometimes stagnate within the body unless acted upon by another force. In this case wormwood has a purging effect, and the bile is whisked from the liver and down through the body. This is a tea that you can drink daily to make sure that you are producing enough bile, and that it is finding its way through your system.
Yellow Dock Tea– Any time you combine detoxifying effects on the liver, as well as help with cases of constipation, you are going to help your body get rid of plenty of toxic build up. If you stick to this regimen daily you should find that many symptoms that you previously had gradually go away. It can be so subtle that you don’t even realize that you don’t have them anymore. This is a great way to improve your digestion, while at the same time it makes a great-tasting tea.