9 yoga poses to help detoxify and cleanse the body.

SKĐS - Unlike detox methods using juices or fasting, detox yoga poses work according to the body's natural mechanisms.

Here are 9 effective detox yoga poses you can start today:

1. Seated Spinal Twist Yoga Pose (ardha matsyendrasana)

This is the most classic spinal twist pose in detox yoga. The twisting motion creates gentle pressure on the abdominal area, directly "massaging" the liver, spleen, and digestive organs , stimulating them to eliminate waste more effectively. Upon exiting the pose, oxygen-rich blood flows to the organs, enhancing the body's self-cleansing process.

How to do it:

• Sit with both legs extended straight forward.
• Bend one leg, bringing your knee close to your chest, while keeping the other leg straight on the floor.
• Place the elbow of your opposite arm on your bent knee, and gently turn to look behind you.
• Breathe slowly and deeply, lengthening your spine with each inhale and twisting a little deeper with each exhale.
• Hold for 5-8 breaths, then switch sides.

This yoga pose involves a spinal rotation while seated.

2. Forward bend with head touching knees (janu sirsasan)

This side bend stretches the entire lower back and stimulates the abdominal area, helping to improve the function of the liver and kidneys , the body's two main detoxification organs. At the same time, this posture reduces tension buildup in the lower back, an area where many people experience stress without realizing it.

How to do it:

• Sit with one leg extended straight forward and the other leg bent, foot facing inward, knee facing outward.
• Take a deep breath, and raise both arms straight up above your head.
• Exhale, bend forward along the extended leg, keeping your spine straight, without hunching your back.
• Try to grasp the ankle, foot, or toes depending on your flexibility, keeping your knee straight.
• Keep your head and neck facing forward, maintaining the posture for 20–30 seconds.
• Slowly return and switch sides.

3. Locust Pose (shalabhasana)

Unlike bending or twisting poses, shalabhasana works in the opposite way: stretching the entire front of the body while strengthening the back muscles. This pose stimulates blood circulation in the abdominal and pelvic regions, supports kidney function, and improves posture — a less-discussed but directly impactful factor affecting the efficiency of internal organs.

How to do it:

• Lie face down with your arms along your sides, palms facing upwards.
• Inhale deeply, simultaneously lifting your head, upper body, arms, and both legs off the floor, balancing your body at the abdomen, like a bird in flight.
• Keep your head straight and facing forward; do not tilt your neck.
• Maintain this position for 30 seconds to 1 minute, breathing evenly.
• Slowly lower your entire body and relax.

4. Advanced Downward-Facing Dog Pose (adho mukha svanasana)

This advanced variation of the traditional downward-facing dog pose requires greater balance and strength, thereby activating more core muscle groups and increasing blood flow to the abdomen and head. The slight inversion helps fresh blood flow back up to the brain and face, aiding in detoxification through the skin.

How to do it:

• Get into the proper downward-facing dog pose, hips raised, body forming an inverted V shape, neck relaxed and looking down.
• Keep your shoulders stable and press both hands firmly down on the mat.
• Slowly raise one leg high, keeping your back straight and without rotating your hips.
• Ensure the weight is evenly distributed across both shoulders.
• Hold for a few breaths, lower your leg, and switch sides.

5. Forward bend with legs spread apart (prasarita padottanasana)

This posture combines the benefits of both approaches, deeply stretching the inner thighs and groin while lowering the head below the heart , increasing blood flow to the brain and face, and stimulating the lymphatic system to function more actively. The lymphatic system is the body's "drainage system," and when it functions well, toxins are transported and eliminated more efficiently.

How to do it:

• Stand tall, with your feet wide apart in a comfortable position, and place your hands on your hips.
• Take a deep breath, and raise both hands behind your back.
• Exhale, bend forward, keeping your back straight throughout the process.
• Once fully bent, bring both arms forward, pressing your palms flat against the floor.
• Keep your knees loose and breathe evenly in the pose.
• When exiting, raise both hands in front of you and then slowly stand upright.

Bend forward with your legs spread wide.

6. Rotating Triangle Pose (p arivrtta trikonasana)

This is one of the most powerful detoxification poses because it combines twisting, stretching, and balancing in a single movement. The twisting motion puts pressure on the liver and spleen, stimulating detoxification. The stretching expands the chest cavity, increasing lung capacity. Maintaining balance in this twisting pose requires high concentration , helping to release accumulated mental stress.

How to do it:

• Stand upright, with your feet about 90 cm apart.
• Raise both hands to shoulder level, parallel to the floor.
• Rotate your left foot inward and your right foot outward 90 degrees.
• Maintaining balance, move your right hand towards your left foot, pressing your palm down onto the floor next to your left foot.
• Extend your left arm straight up into the air, and look at your left palm.
• Keep your neck and spine straight, and hold the position for 10–20 seconds.
• Go back and repeat on the other side.

7. Plow Pose (halasana)

Halasana is a deep inversion pose that brings the legs and hips over the head , creating a full stretch of the spine and strongly stimulating the thyroid gland. The thyroid gland regulates the metabolism of the entire body ; when the thyroid is functioning well, the burning and elimination processes are more efficient. Additionally, this pose increases blood flow to the abdominal organs, supporting digestive function.

How to do it:

• Lie on your back with your arms along your sides, palms facing down on the floor.
• Inhale, lift both legs and hips up, using the strength of your abdominal muscles.
• Continue moving your leg behind your head, trying to touch the floor behind you with your toes.
• Keep your back straight, pressing your palms or elbows down on the floor for support.
• Hold the pose for 10–15 seconds, breathing evenly.
• Lower your legs slowly, one vertebra at a time, without releasing abruptly.

8. Bow Pose (dhanurasana)

Dhanurasana is a reverse full-body bending pose that maximally extends the front of the body while focusing pressure on the abdominal area. This massaging effect stimulates the liver, pancreas, and digestive organs, while reducing belly fat and improving back posture. It is also the pose that best expands the lungs , supporting detoxification through respiration.

How to do it:

• Lie face down on the mat, palms facing upwards.
• Bend both knees backward, bringing your heels toward your buttocks.
• Raise your upper body, reaching your hands behind you to grasp your ankles or heels.
• Inhale, simultaneously pulling your legs and lifting your chest high, forming an arch shape with your body.
• Hold the pose for 10 seconds or longer, depending on your ability.
• Exhale, gently release your hands, and lower your body to relax.

9. Shoulder Stand Pose (sarvangasana)

Dubbed the "queen of yoga poses," sarvangasana completely reverses gravity , allowing blood and lymph from the lower body to flow back towards the heart and lungs for purification. Simultaneously, this pose stimulates the thyroid and parathyroid glands in the neck, regulating hormones and boosting metabolism. It is the ideal concluding pose for a detox yoga sequence.

How to do it:

• Lie on your back on a mat, with your arms placed along your sides.
• Inhale, and raise both legs straight up into the air.
• Continue lifting your hips off the floor, using both hands to support your lower back, with your elbows pressed down on the floor for support.
• Adjust your posture so that your back, hips, and legs form a straight line perpendicular to the floor.
• Maintain a comfortable posture and breathe evenly for 30 seconds to 1 minute.
• To free yourself, slowly remove your hands from your back, bend your knees, and carefully roll each vertebra down to the floor.

10. The correct way to practice

These nine poses can be practiced in a continuous sequence, starting with sitting and standing poses and ending with lying and inverted poses. The ideal time is early morning on an empty stomach, or at least three hours after the last meal.

Some important notes:

• People with high blood pressure, neck problems, or who are pregnant should avoid inverted poses such as halasana and sarvangasana.
• Always do some light warm-up exercises before starting the main sequence and finish with shavasana for 3–5 minutes.
• Drink plenty of water after each workout to help your body eliminate waste through the urinary tract.
• Maintain a regular schedule of 3–5 sessions per week to see noticeable results after 3–4 weeks.

Detox yoga doesn't produce immediate results after just one session. However, when maintained regularly as a habit, it can be a sustainable way to support the body's self-cleansing, recovery, and maintenance of a balanced, healthy state.

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Source: https://suckhoedoisong.vn/9-tu-the-yoga-giup-thai-doc-va-thanh-loc-co-the-16926052315570082.htm