Detox Vinyasa Flow Yoga Workout | Yoga Dose

Detox Vinyasa Flow Yoga Workout | Yoga Dose


– Hey, welcome to the Detox Flow. Yoga in itself is detoxifying. When we practice the
poses we twist ourselves, we contract one side, we help to stimulate the organs. But this sequence in particular, I chose some poses that should really help to wring out and to get things moving. So I hope you enjoy this detox flow. Whatever you did yesterday
where you need some detox, I hope you’re gonna feel
good after this video. Make sure to drink a
lot of water after, too. Alright, let’s get started. (rhythmic music) Let’s get started in child’s pose. Big toes together, knees wide enough for your
ribs to fit in between. Stretch forward and let your head rest. Alright, so maybe it wasn’t something specific that you did yesterday, but if you haven’t been eating very clean then this can be a great practice to set a new intention. Start with your breath, let the breath start to move steady in and out through your nose. (beeping) Then inhale, come up onto
your hands and your knees, stretch back into your first down dog. Bend both of your knees, draw your hips way back
saway from your wrists and let your head drop. Then keeping the length in the spine, see if you can open the backs of the legs. instead of pushing the heels down spread the backs of the legs
and keep the spine long. Let your head drop. Then we’ll start to warm up the shoulders. Inhale into plank pose, shoulder stack over the heel of the hand, exhale to dog pose. Inhale to plank pose, exhale to dog. Inhale to plank pose, exhale to dog pose. Then walk your feet forward
to the front of the mat, put a little bend in your knees and let your head drop. Grab your elbows. (deep breathing) Change the class with elbows. And then bring your hands on to your hips and come on all the way up to stand. Stand tall. I hope you like our new set, this is what we use in the afternoon when it’s too hot in the other side. So with your feet together, little change of scenery, stand up tall, balance
up over your ankles. Join your palms together, close your eyes, center yourself. So we’ll dedicate this time to promoting balance of strength and flexibility. Visualize the muscles as
being strong and long. And set an intention for the practice to help
to promote some healing. And then drop your arms to your side, open your eyes. Inhale the arms out to the side, externally rotate all the way up, lift your chest, look up. Exhale, fold forward, uttanasa. Inhale, flat back, arda. Step back into plank
pose one leg at a time. Set your knees down, shift forward, lower all the way down onto your belly. Stretch your toes back, press the toes down, reach your chest forward
and stretch your arms back, locust pose. The knees are tight, legs are firm, chest is open, plug the blades down onto the back. Then slide your hands
up next to your waist, keep the chest open. Do you have the strength in the back body? Keep the blades on the back. Turn the hands around, lower the chest, push straight up into plank. Hold there, strong plank. Downward facing dog, glide back. Raise your right leg up
from the inner thigh, shift into plank. Pull your knee up and step your foot up in between your hands. Lower the knee, point the toes back. Inhale, come up into low lunge. Exhale downward facing dog, stretch back. Inhale the left leg up
from the inner thigh, shift into plank, pull your knee up and step your foot up
in between your hands. Lower the knee, point the toes back. Inhale, reach up. Exhale, downward facing dog, stretch back. Alright. Now a strong arms, lift through the forearms, firm your triceps, jump or step all the way up. Inhale, flat back. Exhale, fold. Inhale, come all the way up, raise your arms. Exhale, samasthiti. Inhale, the arms up. Exhale, fold forward. Inhale, flat back. Step back and lower, chaturanga. Inhale, low cobra, open your chest as you stretch your toes. Exhale, downward facing dog, stretch back. (deep breathing) Bend your knees and look forward, jump or step up. Inhale, flat back. Exhale, fold. Inhale, come all the way up, raise your arms. Exhale, samastidy. Inhale, chair pose, bend your knees and sit back. Exhale, fold forward. Inhale, flat back. Step back to plank pose. Alright, now from plank pull your right knee up
to your right armpit, squeeze your belly up and stretch back to dog. Plank, left knee up to left armpit, squeeze your belly, pull up. Downward facing dog. Plank, right knee to right chest, pull up. Downward facing dog. Plank, left knee to left chest, pull up. Downward dog. Then shift into plank
pose and just hold now, twist right knee to left armpit. Pull up, up, up. Plank, left knee to right armpit. Pull up, squeeze in your middle. Plank, down dog, stretch back. Then step your right foot all the way up in between your hands. Bring your block to the
outside of your foot. Turn your back foot down on to the mat. Bring your left hand onto your hip, start to open up your chest but keep your right knee
pointing straight ahead. Okay, so in this pose you’re feeling that the right side waist is not quite as long
as the left side waist. You still want to lengthen your spine, but you are gonna be
stimulating your organs here. So as you stretch your back foot feel the stimulation occurring. Open up through the left side and reach the left arm overhead. (beeping) (rumbling) Then bring your hand back down, step back to downward facing dog. Step your left foot all the way up in between your hands, turn your back heel down. Block goes on to the outside of the foot, hand down. I lift up to get a little more height so I can open up my chest better. Back foot’s angled in slightly, left knee points straight ahead. Open your chest then take the arm straight over. So feel that the left side is not quite as long as the right side. That’s okay. Feel the squeeze that’s coming. Okay, so the abdominal organs will start to get stimulated, stretch your back leg, reach. Downward facing dog, stretch back. And bend your knees, look between your hands. Lightly step or hop up to the top. Inhale, flat back. Exhale, fold forward. Inhale, chair pose. Bend your knees, sit back. utkatasan. The bring your hands to your heart, lean your chest out over your knees and twist to your right, hook your left elbow right to your knee. Open up across your chest. So let your belly loosen and turn more to help turn your chest. Now firm your right hip in. This next transition requires
some stability and movement. Can you keep your spine
long without rounding over, shift the weight into your right heel then step your left leg back into a lunge. Keep spinning the rib cage but lengthening straight out through the midline at the same time. Now let’s take this pose deeper. (slapping) Bring your right hand to your thigh, lift up a little bit, turn your belly, now hook that arm up to
the outside of the knee, stretch the finger tips down, hand on your hip, open your chest, take your arm up. Okay, then bring your hands down, step back to down dog or add a vinyasa. Lower to chaturanga, up dog, then back to down dog. Bend your knees and look forward, walk, step, or hop all the way up. Inhale, flat back. Exhale, fold. Bring hands to hips, stand in mountain pose. Inhale into chair. Hands to heart, lean your chest, twist to your left. Lengthen out through the midline, then shift the weight
over into the left heel, staying long through the spine, reach your right leg back. Big step back. Then bring your left
hand to your hip thigh, hook, pull in, and hook that right armpit all the way to the outside of the knee. Put the fingertips down, or if you have the ability
or the length in the arm you put the hand flat. Stay long, though. Don’t round yourself over
to get the hand flat. Then take your arm up, open your chest. Bring your hands down, step back to down dog. Good, then look all the
way in between your hands, walk the feet forward or hop. Inhale, flat back. Exhale, fold. Come all the way up to stand. Good. Now turn and separate your legs wide apart and we’re gonna practice triangle and twisted triangle. Spread the arms out to the side, turn the left toes in a little, turn the right leg all the way out. Reach out over your right leg and put your hand down onto the block or on the floor. So just like in side angle you’ll feel the squeeze that comes
into the right side waist, the opening that comes
through the left side waist. Lengthen yourself straight
out through the trunk, stretch evenly into your feet, open up your chest. Alright now, your organs need nice, steady breath to help the lungs to pump blood and oxygen evenly through the body. So feel as your breathing evenly oxygen rich blood pumping
evenly though the body. Grow your roots evenly into the floor, even through your feet. Good, then inhale, come back up, turn your feet to the other side and reach out over your left leg. Put your hand down. (beeping) Reach into the feet, come back up, and we’ll try a twisted triangle next. Turn your back foot in a
little more than halfway, left arm up, reach, and put the hand down to
the outside of the ankle. Now lengthen your spine as you’re turning. Let the belly release back to the spine then turn the belly skin, turn the chest, take your right arm up. Reach into the feet, come back up and around, other side. Twist, put your hand down. Lengthen out straight
out through the spine, through the crown of the head, through the midline, then spin your belly, turn your chest, turn your arm up. Reach into your feet, come back up and around. Good, then turn your foot out, hand step to the front of the mat, mountain pose. Alright, now we’re gonna practice eagle pose. Sit back into chair, cross your right leg
up and over your left, bring your palms together. So as you squeeze in with your thighs feel the squeeze that
comes from your middle then cross your right
elbow under your left. Uncross the arms and the legs, chair. Then cross the left leg
up and over the right, cross the left elbow under. I can’t quite do the
classical arm position ’cause I jammed a surfboard
in my chest a few months ago and it hurts too bad, but if you want to see
the classical arm position then Google can probably be of service, but the arms double cross like that. Squeeze in with your legs, spread across the shoulder blades. Breathe. Uncross the arms and the legs, chair pose, sit back. Then arms forward, sit the buttock all the way to the floor, come into boat pose, navasan. Wouldn’t be a proper detox class unless we really work
the core a little bit. So let’s go ahead and do that now. Then bend your knees, round your lower back
and sacrum to the floor, but don’t let your shoulders touch. Fingers go behind your ears, stretch your legs out
at a 45 degree angle, tuck the abs. Come back up to boat pose, reverse plank. Feet down, hands down, turn the hands out a
little and open the chest, then lift the hips up as much as you can without the shoulders turning
and the chest closing. If the hips don’t go up all the way, no worries. More important to me that
the chest stays open. Lower the hips back down, boat pose. Squeeze your core, stretch your legs, take the arms forward. Ardha navasana, stacrum lower background, hands behind your head, stretch your legs. Back up to boat pose, reverse plank. This pose can also be
done with legs straight, chest open, lift up. And release, back to boat pose. Low boat pose. Urdhra prasarita padasana. Take the arms to the side, legs straight up. Keep the collar bones
broad and the chest open. Start with just one leg, tone the low abs and lower the right leg so it’s hovering an inch above the floor. Bring that leg straight back up, keep the hips stretching out of low back, slowly lower the left leg. Back up. Good, then see if you can lower both legs and still control the low spine. Keep it long. Lower six more inches, and straight back up. Lower a third of the way, abs strong. Lower another third of the way, abs tight. Straight back up. Last one, if you want to make it more challenging take the arms overhead. That’s the gnarliest. Lower a third of the way, don’t let your lower belly lift, hug it in. Lower another third of the way. Good, then come right back up to boat. Cross your legs, downward facing dog. Then set the knees down, come onto the elbows. Preparation for headstand, let’s come into dolphin, interlock the fingers, press the forearms down and lift your hips up. Okay, so this next part is not for anybody who has neck injury, anybody with hardware in their neck, surgeries. You’re just gonna stay in this dolphin. If the neck is healthy
then lower the head down but keep the shoulder blades lifted. Your upper back shouldn’t round. Walk your feet in. Then pull your belly in, bring one knee in, set that foot down. Other knee in, set that foot down and take child. So that’s just a
preparation for headstand, helping you to get strong. (deep breathing) So as your lower back spreads create space for the kidneys, breathe space into your lower back. And then come back up. So in addition to all the twisting and the stimulating
postures that we’ve done, inversions are very detoxifying
for your organs as well. Being able to hold an
inversion for a long time with the organs elevated above the heart. So that’s why we started
to practicing headstand, which if you can do a full headstand you’re welcome to do that. I don’t show that on YouTube, but I do offer that in some
of the courses I provide. But I want more of a step by step process instead of people just watching one video and trying a headstand. Anyways, a very safe inversion for everyone to try is supported bridge. Lift your hips up, slide the block underneath your sacrum. This is also the preliminary inversion. It starts to teach us, you can feel that there’s an energy shift, you feel the pressure in
the body start to shift. You feel the subtlety of what it’s like to feel the first phases of inversion. After this we would start
to teach shoulder stand, then we would start to teach headstand and the other inversions. But this is just teaching your body not to freak out when you go inverted. Also because the organs
are up above the heart we’re starting to get the
benefits of inversions. Feel the nerves start to cool down. So all that work that we just did, that’s super good because
we got everything moving, we got the blood pumping, we got your heart rate elevated a bit. But now we want the rest of the practice to be nice and soothing
for the nervous system, which is deeply detoxifying and deeply replenishing. Helps to replenish the adrenals, all the twisting that we
did is good for the kidneys, adrenals sitting up above the kidneys. That’s like your battery pack right there helping to keep your energy flow. So a lot of yoga we talk
about like opening your heart, that’s so good, that’s so important, but also your adrenals, that’s your energy system. So we want the body to be nice and detoxed but also to be balanced, it shouldn’t be like all hard work. So we’re doing this nice
cooling work at the end. Bring your right leg straight up. Good, hold the leg as straight as you can. And then change legs. Bring the left leg straight up, try not to let your hips twist. Practice stability as the left leg goes up. And release. Lift your butt up, set your hips down, roll over to your side and press yourself up. Alright, the seated twists are really good for your
spine if we do them well. If you don’t do them well they’re gnarly for your spine. So we want to make sure, I’m sitting up on a prop, to make sure that my
sacrum is moving in and up, I’m not leaning back and sinking. So I bring my right knee into my chest, heel in close. And again, I draw the sacrum in. Hook your left elbow around your knee then put your hand behind you. Open up you chest and lift. Come back to center and stretch that leg out. Bend your left knee, bring the heel in close towards you. Sit up tall and twist. So the face is calm, expressionless. The jaw is relaxed. Someone left me a comment
a little bit ago that, “Your face looks like you’re
not enjoying it very much.” Well, the face should be expressionless and I must just have
like resting bitch face, which I learned is a thing. On my last retreat someone explained that term to me, I guess that’s what I have. But there should be a nice
relaxation to the jaw, the eyes should be soft. Lift yourself up and open your chest. Then come back to center and now scoot off of your block. Sit up tall, bend your right knee off to the side, bring the heel in close
towards your pubic bone, release the things down
and away from each other as you lengthen out over your left leg. Come back up, stretch your leg out, bend your knee off to the side, bring you heel in towards you, sit up tall and turn
to face your right leg, then lengthen out over your leg. Come back up, stretch the legs out in front of you then lengthen out over both legs. Come up and lie down onto your back. Shavasinin, course pose. Let the hands relax, let the feet relax. Completely relax the abdomen, any tension you’re still holding there, and let all the facial features soften. Empty the jaw of the tongue. And feel how after twisting and wringing everything out, how open everything feels. You can feel energy, breath can flow more evenly in the body. Good, now bend your knees and roll over to your right side. Pause there for a moment. Press yourself up and come up to seated. Thank you. Namaste. Hey, thanks for watching. Hopefully practicing yoga
helps you to remember to live a more balanced
lifestyle all the time so you won’t need the detox flow as often. But when it’s necessary, then it is. Please support the channel. If you enjoyed this video
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