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Balasana (Child’s Pose)

Begin in Child’s Pose. From a kneeling position, bring the big toes together and separate the knees at hip width. Fold forward from the crease of the hips, placing the forehead on the floor. Place the arms by the sides or extend them forward with the palms facing down, and drop the hips back towards the heels. Close the eyes and breathe into the lower back and belly. Remain here for 10-15 breaths.

Anjaneyasana (Low Lunge)

Rise to all fours, tuck the toes and press back to Downward-Facing Dog. From here, step the right foot forward and lower the left knee down to the mat, sliding the knee behind the hip. Drop your arms down to the floor and fold forward. The hands can remain shoulder-distance apart. Take 5-8 breaths. Then come back onto your hands and step back to Down Dog. Repeat on the left side.

Parivrtta Parsvakonasana (Revolved Side Angle)

From Downward-Facing Dog, step the right foot forward, staying on the back toes. Inhale and slowly rise, sweeping your hands overhead to frame the ears. As you exhale, bring the hands to the heart. Pressing the palms together in a prayer position, twist the torso toward the front thigh using the side obliques to deepen the twist. Lengthen the spine, lean forward, placing the opposite elbow to the outside edge of the front knee. Stack the elbows directly on top of each other. Actively press down with the top hand while sliding the bottom elbow to the outside edge of the knee. Actively press up with the bottom hand to lengthen the bottom ribs and create more space for the breath. Rotate the sternum while stacking the shoulders and continuing to square the hips forward to create a detoxifying twist. Draw the shoulders away from the ears and turn the gaze over the top elbow. Take 5–8 deep breaths. Inhale back to Crescent Lunge. Exhale, place the hands to the mat and step back to Down Dog. Repeat on the left side.

Parivrtta Trikonasana (Revolved Triangle)

From Down Dog, step the left foot forward. Then step the right foot in a third of the way, straighten both legs and fold forward. On an inhale, lift halfway with a flat back, gazing forward, and bring the hands to the hips. Pause on the exhale and draw the belly in. On the inhale, lift both the torso and the right arm to the sky. On the exhale, lean out halfway, extending the right arm forward to the top of the mat. Begin to twist toward the front thigh while maintaining length in the spine. Place the right hand to the outside edge of the left foot or on a block to the outside or inside of the foot. Reach the left arm toward the sky, stacking the shoulders. Hug the inner thighs toward each other and keep both legs straight. Stand firmly into the back foot and continue to rotate the torso inward, as you draw the crown of the head forward, elongating the spine. Take 5–8 deep breaths. From here, move directly to the next posture in the sequence.

Ardha Chandrasana (Half Moon)

From Revolved Triangle, fold over the front leg placing both hands onto the floor or two blocks. Next, shift your weight forward onto your front left foot and lift your right back leg off the ground parallel to the floor. Place the left fingertips on the mat directly under the left shoulder. Rotate the chest toward the left as the left fingertips reach for the sky. If the spine is not parallel to the mat, place a block under the right hand to lengthen the spine. Ground the standing leg and continue to draw the standing hip in toward the midline. Point the toes and knee of the standing leg towards the top of the mat. Flex the back foot and point the toes toward the mat. Draw the shoulder blades away from the ears and lengthen the neck, stacking the top arm directly on top of the bottom arm. Take 5–8 deep breaths. Lower the right leg to meet the left at the top of the mat and fold forward. Step back to Down Dog and repeat Revolved Triangle and Revolved Half Moon on the right side.

Makara Adho Mukha Savasana (Dolphin Plank)

From Down Dog, float to Plank Pose. Lower one forearm at a time to the floor and stack the elbows directly under the shoulders. With the forearms pressing down into the mat, reach the fingers forward and ground the palms into the floor. For additional support, you can interlace the fingers. Draw the chest forward, spread the collarbones wide, and shoulder blades away from the ears and lengthen the neck. Draw the lower belly in. Keep the feet hip-width apart as you lift yours heels up and back. Turn your gaze directly beyond the fingertips and keep the neck long and the cervical spine in line with the rest of the spine. Take 5–8 deep breaths. One hand a time, press back up to Plank Pose and then back to Downward-Facing Dog.

Dhanurasana (Bow Pose)

From Down Dog, float to Plank Pose. Lower to the belly. Bring the knees and big toes close together and bend the knees. Relax the glute muscles as the heels come toward the sitting bones. Grasp the outer edges of the feet with your hands. Roll the shoulders back, expand the breath into the upper chest, and lift the front body. Lengthen the back of the neck as the crown of the head reaches toward the sky. Lift the knees from the floor and press the shins toward the back of the room. With the feet pressing into the hands, bring the big toes and knees hip-width apart and press the feet toward the ceiling. Take 5–8 deep breaths. Press back to Child’s Pose.

Salamba Sarvangasana (Supported Shoulderstand)

Roll onto the back and hug the knees into the chest. Place the feet hip-distance apart on the floor.

Beginning in Setu Bandha Sarvangasana (Supported Bridge Pose) with the block on the lowest or medium height, draw the knees to the chest and lift both legs toward the sky. Press through the balls of the feet and spread the toes. Keep the sacrum rooted to the block. With the arms by the sides and the back of the head resting on the floor, move the chin slightly away from the heart to maintain a curve through the cervical spine. Close the eyes and rest here for 10–15 breaths. Bend the knees and come back into Supported Bridge Pose. Lift the hips, remove the block, and slowly release your back down to the mat. Extend the legs, relaxing into Savasana for 5–10 minutes.

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