LifeApps® Digital Media

Detox Flow

Nov 9th, 2010

Chair Pose

  • Bring your feet together, with the weight in your heels. Bend your knees and sink your hips, as if you were sitting in a chair.
  • Extend your arms above your head, palms facing one another, and drop your shoulders.
  • Extend your vertebral column and engage your abdominal core.

Eagle Pose

  • From Chair pose, cross your right arm underneath your left arm, crossing your arms at the elbows and wrists.
  • Keep the shoulders down, and lift the elbows to shoulder height. Your forearms should be in a vertical line over your elbows.
  • Bring your right leg up and over your left leg, attempting to hook your right toes behind your left calf.
  • Keep your spine straight, and draw your shoulder blades down your back.
  • Hold for at least 5 breaths before switching to the other side.

Prayer Twist Right

  • From Chair pose, bring your hands to your heart in Prayer position. Twist from the torso to the right, bringing your left elbow to the outside of the right thigh. Stack your elbows and wrists into one vertical line.
  • Press into the thigh for leverage as you gaze up and over the right shoulder.
  • Hips stay low and square to the front, and spine stays long and straight.

Gorilla Pose

  • Bring your feet hip width apart and parallel to one another. Hinge forward from the hips.
  • Place the tops of your hands on the floor with your fingers pointing back. Slide your hands under your feet so your toes touch your wrists.
  • Relax your neck and elongate your spine. Bend your knees as much as you need to.
  • Draw your elbows away from each other as you pull your chest closer to your thighs.

Prayer Twist Left

  • From Chair pose, bring your hands to your heart in Prayer position. Twist from the torso to the left, bringing your right elbow to the outside of the left thigh. Stack your elbows and wrists into one vertical line.
  • Press into the thigh for leverage as you gaze up and over the left shoulder.
  • Hips stay low and square to the front, and spine stays long and straight.

Standing Forward Fold

  • Bring your feet together and fold forward from the hips.
  • Grow long through the spine and relax your neck. Bring your nose toward your knees, feeling length down the back of the legs.
  • Place your fingertips on the floor in line with your toes, bending your knees as much as is necessary.

Low Lunge

  • Bend your front leg to a 90 degree angle, with the knee directly over the ankle; lengthen your back leg straight out behind you, placing the ball of your foot on the floor. Come up to the fingertips, and lengthen the back as you lower the hips.
  • Think about creating one straight line from the crown of your head to the heel of your back foot.
  • For a less active stretch, lower the back knee. Keep the hips pressed forward as you stretch the hips and thighs.

Revolved Crescent Lunge Right

  • From Crescent Lunge with the right leg forward, bring your hands to your heart in Prayer position. Twist your torso to the right and place your left elbow to the outside of your right thigh.
  • Stack your elbows and wrists into one vertical line, thumbs to your heart center.
  • As you inhale, lengthen your spine, as you exhale, twist deeper, pressing against your thigh for leverage.
  • For a less active stretch, lower the back knee to the ground.

Seated Twist Right

  • From low lunge with the right leg forward, tuck your left leg under your right leg, and bring the sitting bones to the ground.
  • Grasp your right knee with your left hand and gently pull to twist your upper body to the right; place the right hand on the floor behind you.
  • With every inhalation, sit taller, and with every exhalation, twist deeper, as if you were wringing out a towel.
  • Gaze over the right shoulder.

Downward Facing Dog

  • Begin in Table position (hands and knees), hands under the shoulders, and knees directly beneath the hips.
  • Tuck the toes under, lift your hips to the sky, and start to straighten the legs; visualize yourself in an upside-down ā€œVā€ position.
  • Press your hands into the mat, and stretch your chest toward your thighs; head hangs heavy like a bowling ball.
  • Heels stretch down toward the ground.
  • To deepen the stretch, alternate bending and straightening one leg at a time before settling into the posture.

Low Lunge Left

  • Bend your front leg to a 90 degree angle, with the knee directly over the ankle; lengthen your back leg straight out behind you, placing the ball of your foot on the floor. Come up to the fingertips, and lengthen the back as you lower the hips.
  • For a less active stretch, lower the back knee. Keep the hips pressed forward as you stretch the hips and thighs.

Revolved Crescent Lunge Left

  • From Crescent Lunge with the left leg forward, bring your hands to your heart in Prayer position. Twist your torso to the left and place your right elbow to the outside of your left thigh.
  • Stack your elbows and wrists into one vertical line, thumbs to your heart center.
  • As you inhale, lengthen your spine, as you exhale, twist deeper, pressing against your thigh for leverage.
  • For a less active stretch, lower the back knee to the ground.

Seated Twist Left

  • From low lunge with the left leg forward, tuck your right leg under your left leg, and bring the sitting bones to the ground.
  • Grasp your left knee with your right hand and gently pull to twist your upper body to the left; place the left hand on the floor behind you.
  • With every inhalation, sit taller, and with every exhalation, twist deeper, as if you were wringing out a towel.
  • Gaze over the left shoulder.

Downward Facing Dog

  • Begin in Table position (hands and knees), hands under the shoulders, and knees directly beneath the hips.
  • Tuck the toes under, lift your hips to the sky, and start to straighten the legs; visualize yourself in an upside-down ā€œVā€ position.
  • Press your hands into the mat, and stretch your chest toward your thighs; head hangs heavy like a bowling ball.
  • Heels stretch down toward the ground.
  • To deepen the stretch, alternate bending and straightening one leg at a time before settling into the posture.