The 12 Days of Detox: Body, Mind and Spirit. Day 5

Maui Yoga

On the fifth day of detox, atONE gave to me…

five yoga poses,
Yoga
Adding 30-60 minutes of yoga to your daily routine aids digestion, elimination and detoxification through postures, breath and sweat.  Even 10 minutes of yoga every day allows you to feel the benefits of a regular practice. You may choose to seek out a convenient class near you or pick up a DVD to assist you with a home practice or simply enjoy a few poses each day. Committing to sun salutations every morning is a simple start. Practice before eating, particularly detoxing poses such as twists, forward bends and inversions, to aid in the process of cleansing.

Yoga-Paws shares 5 detox yoga poses you can easily incorporate into your day. When finished your morning meditation, wake up the body by taking a few minutes to move through these poses. Enjoy them before bed as you release the day in preparation for a good sleep. Find your way into the pose, inhaling and allowing the exhale to guide you into position, deepening the posture. The inhale lengthens the spine and lifts the heart, the exhale releases the belly and all tension and toxins as you sink deep into union with body, mind and spirit. Take as much time as you need, at least 5 long, slow, easy breaths in each pose. Nowhere to go, simply be in the posture, in the place you are, connected completely through breath. Take this time as a gift to yourself to be fully present in your body, in your breath, in your life… fully you.

Bonus Detox Tip #1 Rodney Yee slowly demonstrates sun salutations in this Gaiam clip.

Bonus Detox Tip #2  If you are up for a more vigorous practice, enjoy this kriya for detoxification from 3HO.

I could bonus you all day long with yoga postures, practices and possibilities as there are so many benefits to a regular, mindful practice, whether a few minutes of twists or 108 sun salutations. Widely available to explore today, find a method and practice that nourishes you. Experiment, play, add music or chant, take it outside and go deep within. Have fun with something you do just for you, something that leaves you feeling whole and happy.  Namasté.

Breath of Fire

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 A breath used to invigorate, energize, stoke the fires of digestion and spark creativity.

Yogi Bhajan says that longevity comes with regular practice of breath of fire.

This is a breath for stirring digestive agni.  Agni, in ayurveda, refers to fires.  The fires of digestion, life force, the cosmic fire – there are many.  Breath of fire strengthens our digestive systems, assisting in the efficiency to burn the fuel we feed ourselves as food, as well as any toxic thoughts or emotions, including that of others, that we may ingest in the course of each day.  A strong digestive fire is an important foundation to every body.

This is a breath that, practiced regularly, facilitates rhythm and harmony within the systems of the body.

I enjoy this breath as a start to my day, drawing energy and vitality into my core to use throughout the day.  This breath invigorates me and moves any stagnation in my body and my life.

Breath of fire:

It is easiest to begin learning this breath while breathing through the mouth.

Once the basic form is grasped, then breath should be moved through the nose. It is best performed on an empty stomach.

Sitting comfortably, take a few deep, relaxing breaths to settle your body and slow your breathing. Once calm, begin breathing rather quickly through the mouth, observing the movement of the belly with the breath. Notice if the belly moves in with the exhalation and out with the inhalation. Gently assist this movement by controlling the action of the belly.

This is not a ‘pull the belly button to the spine’ type of movement that constricts breath and adds tension to the muscles and the body. This is a slight, controlled contraction of the muscles in coordination with the breath. Belly button draws in on exhalation and relaxes upon inhalation. Practice this coordination without strain.

Similar to a dog panting, however, here’s the difference as I feel it; when you simply pant with your breath, you can get light-headed and dizzy. Once the connection is established between the breath and the core, there is a grounding factor that supports the breathing and does not result in dizziness. Also, ensure you are drawing in sufficient breath and not allowing the breath to be too short.

Should you feel light-headed, stop the breath immediately. You could try again at another time, with the emphasis on the core action.

Begin this breath slowly and increase the speed once you have gained some control. One cycle per second is a comfortable place to begin. When you first start this breathing, you will feel as though your coordination has left you. It will take a bit of practice for the muscles to engage and release quickly and in sync with the breath.

So, here we go.

Sitting comfortably.

A couple relaxing breaths.

Mouth open.

Begin breathing quickly through the open mouth, making a breathy ‘ha’ sound with each exhale.

Look down, is the belly moving?  Gently draw in the belly on the exhale and release on the inhale.

Quicken the breath as the gentle pumping action of the belly increases.

Complete a few rounds and then close the mouth, moving the breath through the nose.

Close the eyes and focus on the rhythmic movements of body and breath. Relax. Draw vitality into your centre.

Try twenty seconds or so and then relax and breathe fully and deeply before doing another twenty seconds. If you lose sync between belly and breath, relax, take a few breaths and then continue with breath of fire, restoring the connection between the belly and the breath. A couple minutes a day is all it takes.

Work up to a faster pace, increased intensity and a longer duration as you feel comfortable.

Feel the fire in the belly?

When finished, sit with eyes closed for a few minutes, breathing deeply and simply notice how you feel, the warmth of your core, and the movement of energy through the body. Open your eyes, continue relaxed breathing for a minute or so before getting up and continuing your day, invigorated. Sat nam.

 

As always, consult a professional or physician if you have underlying health conditions, are pregnant, or have never attempted breathing exercises. Breath of fire is not recommended during the first couple days of the menstrual cycle or past the fourth month of pregnancy. Also, as this is a heat-generating breath, existing heat conditions, such as menopausal hot flashes, may be more suited to sitali breathing than breath of fire.