Weekly Class Theme: Detox

This week in class, we’re focusing on twists. With twists comes detoxification. As we work towards our peak pose of side crow, let’s explore how twists and detoxification actually work together.

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”– Buddha

The body naturally detoxifies itself through the process of deep breathing. When we breathe deeply, it fills our bodies with oxygen, helping our cells to move freely. Pranayama practice is a great way to naturally detoxify the body because it boosts oxygen intake, bringing circulation to our cells and organs. It also stimulates our lymphatic system, which aids in elimination of toxins. Yoga and pranayama, along with a healthy diet and good water intake, can reverse the effects of daily stressors by increasing our immunity, circulation, and oxygen levels.

Chair Pose (Utkatasana)

How to:

1. From Mountain, bring your feet and thighs together.
2. Bend the knees, sit back on the hips – trying to bring your thighs parallel to the mat. 
3. The knees maybe slightly over your ankles but should not go over your toes to protect from knee injury. If your knees do go over the toes, gently sit back on your hips to adjust.
4. Lift your arms to the sky so that your palms face each other. To advance the pose, bring your palms to touch overhead. Students can also keep their hands in prayer at heart center or bring arms directly in front of them so that they are parallel to the mat. 
5. Draw your shoulders down away from the ears and keep the chest open.
6. Bring most of your body weight on your heels so that you can comfortably lift your toes off the mat.
7. Draw your abs into the spine and lengthen down the tailbone.
8. Hold for several breaths before releasing and coming back into Mountain pose.

Revolved Extended Side Angle (Parivrtta Parsvakonasana)

How to:

1. Start in high lunge.
2. Bend forward, lifting your heart. 
3. Take your hands up and over to the right side of your body, leaning into your right leg.
4. Twist your body so that your left elbow rests gently on your right knee.
5. Draw your shoulders down away from the ears and keep the chest open.
6. Continue to breathe as you deepen your twist.
7. Lift your chest.
8. Hold for several breaths before releasing and coming back into high lunge.

Crow Pose (Kakasana)

How to:

1. From Mountain pose, come into a squat with your knees slightly wider than the torso. Allow your palms to come flat onto the mat with your fingers spread wide. Palms should be about shoulder-width apart.
2. Bring your feet closer together.
3. Begin to slightly rock the torso forward. Press the knees into the backs of your arms (slightly above the elbow on the triceps).
4. Engage your core. Slowly lean forward as you lift your feet off of the ground.
5. Round the back slightly.
6. Keep the elbows and wrists in line to avoid elbows splaying out.
7. Press the knees and shins tightly into your triceps.
8. Keep your gaze forward towards the mat.
9. Hold for several breaths.

Peak Pose: Side Crow (Parsva Bakasana)

How to:

1. Start in a squatting position.
2. Press your palms firmly into the mat.
3. Bend your arms so they create a place for your hips and legs to balance on.
4. Lean forward, keeping your head lifted.
5. Rest your hips on one of your arm shelves and your knees on the opposite arm.
6. Find a place of balance while you breathe.
7. Lift your legs off of the floor, making them face one side of the room.
8. Hold for a breath and when it comes time to release, make your arms straight again, lowering your feet to the floor.