In particular periods of the year, our body is subjected to an overload of physical and psychological stress. In those moments we happen to react by over-nourishing ourselves or nourishing ourselves in the wrong way, creating a state of inflammation in our organism. The result is that the toxins invade the body, triggering a vicious cycle of physical and mental fatigue and generating a sense of heaviness.
We know that toxins can be physical and psychic, and yoga is a valuable ally to fight them both.
During the practice, the mind calms down thanks to the coordination with the breath, preventing toxic thoughts from appearing, while the body is helped to purify itself thanks to the choice of positions aimed at helping the body to lighten.
The most effective asanas are the twists, real purifiers that allow our body to detoxify and free itself from inflammation.
This sequence proposes a series of positions that work a lot on abdominal torsion, an area of our body where toxins and visceral fat lurk, the main cause of inflammation in our body.
You can practice it daily especially in periods when your body feels particularly weak and not very reactive to stimuli.
!Sit comfortably on the mat cross-legged and bring your palms to your knees. Move the chest and shoulders back and forth in the cat position, arching the spine and working on the base of the back, on the inhale open the shoulders, on the exhale round the column backwards and push the navel towards the spine by compressing the abdomen.
Repeat this exercise at least five times before entering the circle of Sufis. Always keep your hands on your knees, describe circles with your body, keeping the coccyx and pelvic floor firmly on the ground, rotating your chest and back and feeling the twist work on your stomach and abdomen. Perform five circles in one. sense and five in the other, with the palms of the hands firmly anchored on the knees, in the inhale the chest goes forward, in the exhale the back goes backwards. After warming the back and gently stimulating the abdomen, our body is ready for a decisive twist to purify it.
on the ground in front of you then bend the left leg to the ground, accompany the right leg over the left and bring the sole of the right foot close to the left buttock, straighten the spine well and then bring the right palm behind the back, raise the arm left and then bring left elbow or forearm over right knee, press left arm against right knee and open shoulder, work well with breath. In the "inhale bring the column up", in the exhalation increase the twist. Exhaling return to the central position and then do everything from the other side.
Now reverse the position, the right foot goes to the outside of the left buttock and the left leg goes beyond the right, the back is straight, the left arm is behind the back, the right arm rises towards the other and then enters. a twist, going beyond the left knee, rotates to the left, opening the shoulders. Activate the abdominal muscles to increase the twist by pressing the arm against the knee. On the inhale raise the spine upwards, on the exhale increase the twist. Stay for five breaths then, exhaling, return to the front position and enter the downward dog position.
, ankle or dorsum of the foot. The left arm rises upwards, the pelvis is in a line, open the left shoulder wide and feel the pull upwards, the gaze is on the left hand to the sky, remain at least for five deep breaths. Then, exhaling, return with the torso upwards and turn the tip of the left foot to the left, keep the pelvis open in front, come down with the left hand downwards, grabbing the tibia, ankle or back of the foot, bring the right arm upwards and open the right shoulder as far as you can, looking at the hand at the top facilitates the twist. Stay in position for at least a count of five, breathing deeply into this beneficial twist.then bend forward, the left hand rests on the inside of the right leg, on the ankle, or outside the right leg. Lift the left arm upwards and create a deep twist, the gaze rises to the sky, push the hip right back to align your hips.
Bring your right hand to your side, inhale, return and switch sides. Take a long step forward with your left foot, bring your left hand to your side, lift your right arm upwards and reach forward, as if you want to grab something far away. Then bring your hand to the shin, inside your left leg or out of the left leg. Open the left shoulder upward, enter a deep twist, look upward, inhale and exhale and push the left hip well back, keep the hips in one line. Stay for five breaths and then lift yourself back to the center position.
of the knee, the left leg is tense and active, and the heel pushes down well. The arms are straight to the sky and then the left arm drops forward and the right back, the gaze stays front or back to help you increase the twist. Stay five breaths and then come back front with praying hands in front of your chest to enter Parivritta Parsvakonasana. Place your left knee on the ground, inhaling, twist, stay with your hands on your heart and gaze upwards, or enter the more advanced variant with your left palm resting on the ground and your right arm rising towards the " tall. Or close the position completely with the right arm bending behind and the left hand going to grab the right wrist. Choose the variant that's right for you and breathe!
Now go back to the center and repeat everything on the other side!
Step forward with your left leg, raise your right arms and heel, bend your left knee to ninety degrees, lower your pelvis to knee height, your right leg is straight and active, and your heel pushes down well . The arms are in the sky and then the right arm drops forward and the left back, the gaze stays front or back to help you increase the twist. Hold for five breaths and then come back to the front with praying hands in front of the chest to enter. in Parivritta Parsvakonasana. Place your right knee on the ground, inhaling go twist, stay with your hands on your heart and gaze upwards, or enter the more advanced variant with your right palm resting on the ground and your left arm rise upwards. Or completely close the position with the left arm bending behind and the right hand going to grab the left wrist. Choose the right variation for you and stay for at least five res piri!
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