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Detox Yoga | 20 Minute Yoga Flow for Detox and Digestion

Detox Yoga | 20 Minute Yoga Flow for Detox and Digestion

Hey, everyone. Welcome to Yoga with Adrienne.
I am Adrienne and today I’m in the beautiful park, getting dirty, getting sweaty because
you asked for it. We have a detox sequence, right here, right
now for you. Obviously, this flow is about rinsing, shedding weight. We have some beautiful
water and waterfalls around us today so the idea is to give the body a good wash, the
mind and the heart too, cleanse, and sweat a little. We’re going to get hot. It’s getting
hot in here so put on your yoga clothes. Okay, let’s hop to it. Begin in a cross-legged position. We’re going
to check in with the breath and the body here. Commit to this practice. Here we go. Inhale,
drawing the shoulders up toward the ears. On the exhale, melt them down. Again, full
breath as we loop the shoulders, squeezing them up toward the ears, and on an exhale,
sliding the shoulder blades down. One more. We move with the breath. Inhale and exhale,
drawing the shoulders away from the ears. Draw the palms together at your heart, sternum
to thumbs. Take a second here to just deepen the breath and set an intention for your practice.
The intention can just be ‘I choose to stick with all of this video, no matter what’ or
‘I choose to find ease, to trust.’ Bow your head to your heart, interlace the fingertips,
and here we go. Pressing the palms forward, we follow the
breath, reaching them up and back. On the exhale, release, fingertips twinkle down.
And again. Mirroring the action to the breath, the breath to the action, we reach it up.
Exhale, floating down and away, opening up the shoulders. Inhale, interlace, reach forward,
up and back. Tops of the thighs draw down, heart stays lifted as we release. Right palm to left knee, left fingertips behind.
We inhale, roll up the staircase of the spine. Exhale, begin to journey into your twist.
Breathe. Draw the navel in slightly. Lengthen through the crown of the head. Take a deep
breath in. On the exhale, release and take it to the other side. Left palm comes to the right knee here, right
fingertips behind. Sit up nice and tall. Remember, head over heart, heart over pelvis here. As
we roll up through the spine, draw the shoulder blades in together and down and use that exhale
to go a little bit deeper into the twist. Nice and gentle. I lift my fingertips up here,
as I encourage you to do as well, to just make sure I’m not muscling into my twist with
my arms. Always finding integrity with each breath, with each posture. Inhale in, side body stretch. Left palm comes
to the mat, right fingertips reach up and over. Stay rooted through your sit bones here.
Finding a little expression and switching to the other side. Reaching it up and over.
Again, tagging a little bit of weight down through the tops of the thighs, the sit bones.
Breathe. Back to center. Diving forward now, we’ll come up to standing.
Tadasana at the front of your mat. Palms together, inhale, reach up. As we exhale, we dive forward.
Soft knees here, my friends. Inhale, lift a flat back position and exhale, soften and
bow. Inhale, reach it up. Spread your fingertips, full body experience. As we exhale, back down
to the heart. Here we go again, jumping right in. Inhale, reach it up. Exhale, dive forward,
soft knees. Inhale, lift a flat back position, long beautiful neck here, and exhale, bow. Plant the palms and the fingertips. Step the
right foot back. Runner’s lunge. Peel that left hip crease back. Shine your heart forward.
Relax your jaw. Plant the palms and we step it back. Downward-Facing Dog. Find a little
bit of movement here. Begin to warm up the body. Press into all ten knuckles, spread
your fingertips wide. Slowly, we’ll shift forward to plank or I’m
taking a half-plank here, which I encourage you to do, coming to the knees, just for this
first one so we can find out alignment. Long neck, lots of integrity in the body as I slowly
lower down, hugging my elbows to the side body. Lowering the mermaid tail there, lowering
the feet, we loop the shoulders and lift up. Cobra, bhujangasana. Curl the toes under, press into your palms,
lift up. Plank position. And then draw your navel up towards your spine, press up and
out of your palms, and then we’ll slowly, slowly send it back. Downward-Facing Dog.
Tops of the thighs spiral in and out towards the back of your mat and we step the right
foot up. Runner’s lunge. Peeling that right hip crease back now, shining, radiating the
heart forward. Open your heart up towards the front. And then we step that back foot
up to meet the front. Forward fold, uttanasana. Let it hang. Inhale,
flat back position. Exhale, bow. Spiral the shoulders, reach it up. Deep breath in and
exhale back down to the heart. Soft knees. Inhale, we reach it up. Exhale, up and over
as we bow. Inhale, flat back position and exhale, bow. Plant the palms, step the right foot back.
High lunge prep here, squeezing the inner thighs together, finding your foundation and
then reaching it up on a nice, juicy inhale. We can keep the hands on the waistline here
for stability. Otherwise, we’re spreading the fingertips, reaching them up, pulling
the thumbs slightly back. Lengthening down through the tailbone, finding length in the
lower back here as we squeeze the inner thighs together, and then exhale, bend the elbows.
Belly comes to the top of the thigh to release, fingertips to the mat, and we step it back
to plank. Nice, strong plank here, guys. Press up and out of the earth. Squeeze those inner
thighs together. Really, spike those heels toward the back. And when you’re ready, shifting forward, bending
the elbows, Chaturanga, we lift up. Upward-Facing Dog. And then back, Downward-Facing Dog. Pedal
the feet, work it out. Find what feels good as we lift the right leg up. Runner’s lunge.
Squeezing the inner thighs together, finding that strong foundation as we inhale. Reach up. High lunge. Press through the ball
joint of that front big toe. Really extend that back heel towards the back of the mat.
Inhale in, lengthen the tailbone down, draw the navel in. Knit the lower ribcage together.
Lift the chin slightly. Exhale, bend the elbows left to right. Open your heart. Belly comes to the top of the thigh and we
release it back down. Take a deep breath in and step that back foot up to meet the front.
Forward fold. Reaching it up, spreading the fingertips, and on an exhale, back down. Smile.
Inhale, reach it up. Exhale, enjoy this move as you dive forward. Inhale, flat back. Exhale,
bow. Plant the palms, step or hop the feet back
to your best and most beautiful plank. Draw your navel up towards your spine, hug the
inner thighs together, find movement, then shifting forward, Chaturanga. Upward-facing
dog. Draw the navel to the spine. Downward-Facing Dog. Pedal it out. Walk your toes into the center line and then
we’ll inhale, slide the right foot up. Take a second here to turn your right toes toward
the left side of the mat to drop that right hip and then we’ll step it up. Planting the back foot this time, prepping
for Warrior I. Reaching the fingertips up. Strong foundation here. The outer edge of
that back foot is so strong. Find your breath. Then interlacing the fingertips behind the
tail, we’ll loop the shoulders, open the chest, and slowly flat back here as we melt down,
belly to the top of the thigh. And then we can stay there or we can continue going down
into Humble Warrior here. Breathe. Strong foundation, lots of strength in the legs here
as we breathe deep into the belly. Pressing strong into your foundation, we rise
up. Warrior I. On an exhale, bending the elbows left to right and then releasing back down
to the lunge. Planting the left palm next to the arch of the right foot, go ahead and
pivot on your back foot so you’re on your toes now, and we reach the right foot up towards
the sky, moving into a nice twist here. Strong legs still. Peeling the right hip crease back
and not collapsing into that left palm. Find integrity from the crown of the head to the
tip of the tailbone and then exhale, release it back down. Plant the palms, step it to plank. Shifting
forward, Chaturanga to Up Dog and exhale, Downward-Facing Dog. Work it out. And then
sliding the left foot up now, turning the left toes in, leveling the hips, and stepping
it up into your lunge. Plant the back heel. Strong legs as we rise
up. Virabhadrasana I, Warrior I. Lengthen the tailbone down, tuck your pelvis, draw
your navel in, and then interlace the fingertips behind, opening up through the chest. Again,
knitting that lower ribcage together, supporting the back, and then bowing forward. We can
stay here halfway or continue the journey down. Humble Warrior. Strong, active legs
here. Breathe. Pressing into the ball joint of that front
big toe, we rise up strong. Warrior I. Spread your fingertips and exhale, release. Open
heart, bending the elbows left to right. We come back to our lunge, pivoting on the
back foot. Plant the right palm. Strong, full breath as we inhale. Open up through the left
wing. Find your twist. Breathe deep into the belly here. Nice full breaths. Keep extension
through the neck so don’t let the right earlobe drip down towards your right shoulder. Keep
it nice and open and spacious. And then on an exhale, we find our release
and step the back foot up to meet the front. Follow your breath. Uttanasana. And we inhale,
reach it all the way up. Full, full breath. Exhale, back down to the heart. Soft knees.
Inhale, reach it up, fingertips kiss. Exhale, down we go. Inhale, flat back. Exhale, bow.
Plant the palms. This time, maybe hop it back to plank. Find
your strong plank pose. Top of a push-up. You can find a little movement here and then
bend the elbows, loop the shoulders. You can do Upward-Facing Dog or Cobra here. This time,
I did a Cobra. Taking a little bit of rest, always remembering to find the ease, listen
to the body. From our Downward Dog, we’ll lift the right
leg up and step it into our lunge. This time, draw your palms together, lift them towards
the heart. Strong legs, just like we had in high lunge here, as we bring the elbows up
and over. Outer edge of the left arm to the outer edge of the right knee or thigh. We
find extension through the spine as we press the palms together. Keep the neck nice and
long. Left heel is really spiking, reaching toward the back edge of the mat. And then
we release gently. Left fingertips to the mat and open up through the right wing. On
an exhale, back to center. We plant the palms and step it back to plank.
Shifting forward, Chaturanga. Practice. So even if you don’t know Chaturanga yet or you’re
working on building strength and integrity, you can practice slowly lowering down to Up
Dog or Cobra and then pressing back, Down Dog Here we go again. Inhale, sliding the sole
of the left foot up now and stepping it forward. Drawing the palms together at the heart, sternum
to thumbs here as we press up. Strong legs. Loop the shoulders here. Long neck. And then
thinking up and over as we move into our next twist. Peeling that left hip crease back.
Outer edge of the right elbow to the outer edge of that left thigh or knee. Press up
and out of the palms here so we’re not collapsing but the torso is nice and long. And then I
can stay where I’m at here or I can release the right fingertips down and open up long
through the left wing, left fingertips up towards the sky. And then on an exhale, melting it back to
my lunge and rocking that back foot up to meet the front. Uttanasana, Forward Fold.
Inhale, lift a flat back here. Exhale, bow. Bring the feet in together. Come into a nice, deep squat. Palms together
at the heart, sternum to thumbs. Inhale, elbows go up and over, outer edge of the left elbow
to the outer edge of the right knee. We find our twist here, keeping the knees together
best as possible. At least that’s our intention. Nice, long neck. We can stay here or we can
release the left fingertips to the ground, open up through the right wing and then gently
release back to center. Straighten the legs. Inhale, lift a flat back.
Exhale, bow. Bending the knees generously again, we bring the palms together at the
heart. Really bend your knees. Outer edge of the right elbow now to the outer edge of
that left leg. We find length in the spine here as we move into our twist. You can take
the right fist and put it into the left palm to find space. A little leverage there. And
then if you want to release right fingertips to the mat, open up through the left wing
for one last breath. We’ll meet back at center. Inhale, flat back
position and exhale, forward fold. Walk the feet out wide, as wide as your mat. Grab your
elbows. Rock a little side-to-side. Knees can be bent here. Bend your knees if you need
to, as generously as you like. Then we’ll walk the fingertips out and slowly lower into
a squat. If the heels come up, no problem. Embrace that. Enjoy the yoga for the feet
moment. If the feet can stay flat, then we’ll draw the palms together at the heart. Fingertips
can also stay on the earth here as we breathe in and out. Pressing the elbows into the knees,
pressing the knees into the elbows, finding that squeeze as we open the chest. Gently
releasing. Right palm in front of you, we’ll open up
through the left wing on a deep breath in. I’m waving to the camera here. Hello. Keep
pressing strong into your feet, tailbone lengthening down. Follow your breath. Left palm to the
center line as we inhale. Open up through the right side. I decided to go ahead and
wave to the water here. Why not? Full-body experience as I track it back to center. Palms
back together at the heart. Now stay in the zone, follow your breath. We’re going to transition now to seated. We
can loop the shoulders here, draw the knees up for three lion’s breaths. Inhale in through
the nose and exhale through the mouth completely. Inhale in deeply through the nose. Exhale,
lion’s breath, tongue out. Cleansing breath here. Inhale. Exhale, lion’s breath, tongue
out. Then slowly – I’m brushing off the ants here.
None of them bit me on this shoot but they were all over my mat. Right leg out, left
leg in, we come into another twist. We can hook the right elbow around the left knee
or we can bring the outer edge of the right elbow to the outer edge of that left knee.
So you have two options there. We find length in the spine. Notice how my right foot is
still bright, pressing through that right heel, top of the right thigh drawing down.
Inhale, I think up. Exhale, I journey into the twist. And then releasing into Paschimottanasana.
Nice forward fold here. Just allow the hands to rest wherever they do, on the ankles, on
the shins. If you can grab your feet, great, but if you can’t, who cares? Just find a little
release there on the lower back and then bringing the right knee up, making sure that left leg
is bright. Finding my twist on the other side. Either
cradling the knee with my elbow there or finding a bind. Notice pressing into the left heel.
Take a nice full breath in and on the exhale, melt it back to center again. Reach it up
and over. Forward fold. And then slowly, we’ll come to a little rock
and roll. Rock forward, rock back, find a little momentum. Massage the spine. Don’t
take things so seriously here so if you’ve been sweating like I certainly was, begin
to let it go. Extend both legs out long and then come into
a Texas-T with the arms, and we’re going to rock a little back-and-forth. Finding a little
movement from left to right. We can straighten the legs. I’m smiling here. It feels good
on my lower back. Breathing deep into the belly. You can do anything else you like here
before you come into Shavasana. Just finding a little self-expression, a little natural
movement as we come very organically into our final and most precious posture, Shavasana. Take a deep breath in and on your exhale,
relax the weight of the body completely and fully into the mat. Great job, everybody.
Nice work. Okey doke. So that was our yoga for detox
and yoga to make you sweat. You can do this several times a week. If you like the video,
favorite the video, then you’ll be able to return to it a little more easily. If you have any questions or comments about
any particular pose or transition, let me know. Let’s talk about it. Let’s make sure
that we connect on the things that are either troubling you or confusing you or causing
you fussiness in the body. We don’t want that. No pain, alright? ‘No pain, no gain’ is not
something I subscribe to here. So find what feels good. Let me know how it
goes and we’ll see you next time. Namaste.

100 thoughts on “Detox Yoga | 20 Minute Yoga Flow for Detox and Digestion

  1. I'm completely new to yoga, so the first video I watched was your "yoga for complete beginners" and to me it wasn't fun, relaxing or physically challenging. I decided not to give up on yoga after only one video so I chose a random one and it was much more fun and challenging! I like trying to stay completely balanced and then failing sometimes. Thank you for this one!

  2. I was feeling absolutely awful this morning, my stomach ached, my entire chest hurt. Thank you so much Adriene, I almost didn't do yoga this morning by you managed to help me clear my head and my pain.

  3. I remember when I found this practice and how beautiful I thought it was. This is such a lovely, calming practice. My body was gurgling and rebelling in the twists, so I think “operation sludge removal” has officially commenced! I see that Hope is coming up, so I may change plans and finish true, then do hope on the 1st. I never did a practice right along with the group before and I think it would be so much fun! The fwfg family is so motivational, and it will probably get me through my next quarter in school (Trying not to think about it 😖). Tea and then bed for me. ❤️🍵🛏 Namaste 🙏🏾

  4. Question about feet in up dog. I don’t know if you’re supposed to be able to roll your feet to the top or just turn them? Does it get easier with the feet in up dog? My feet feel awkward but I like the large bending feeling in the body because I sit at a desk a lot!

  5. 17:55 "if you can grab your feet, great. If you can't, who cares" I love it, thank you for not shaming my tight hamstrings 😂💕

  6. Started with 30 day in dec 2018 finished dedicate in January 2019 any suggestions for the next 30 days? I feel great and have no thoughts of stopping it is a great break from just the gym! Thank you 🙏 Every one !

  7. funny I was thinking how I am travelling through your videos organically yet have done two with lions breath in one day. Then you said organic the next second. I loved all the spinal flexion today.

  8. Great video Adriene! It has been a few years since I have done one of your videos and am so happy to make a return. Thank you!

  9. Can you make a few videos that are 5-min add-ons? Often I do a video and could use another 5 minutes of practice, but I dont wanna start a whole nother video with warm up etc. It would be cool to just switch to a "5 more min of yoga" video that has no warm-up, just jumping right into a few more poses.

  10. Got my mom and daughter to do this with me today. 😁😁😁 Slowly but surely I’m going to show people how much they can gain in a yoga practice. Because I’ve been following your practices for a while, I was able to give alternate poses that I’ve seen you do before, and gave the same encouragement I knew you would. There’s not enough thanks in the world for the gratitude I feel, but I’ll say thank you again. Much love, Namaste 🙏🏾

  11. 2019 and I’ve just been introduced to this! I feel relaxed, happy and accomplished. That’s a great intense spiritual work out 💣

    Namaste 🙏🏼

  12. 9:15 Got a slight left "under shoulder blade cramp" here (am a total beginner at yoga and very out of shape and sedentary) and now I know I should start out with gentler routines, or a clinical massage first maybe, but either way even the first 9 minutes was very nice and made me feel a lot better and opened up

  13. Great practice. Its been awhile since I have had the extra time for yoga! glad I did this video! defiantly saved to my favorite videos!

  14. I’m doing an Ayurveda group cleanse and the instructor suggested this video…. I’ve been following Adriene for years, so imagine my delight! Great video, thank you Adriene!!

  15. 53 years old and learning but I can almost do the whole routine. Have lots of wrist pain for planking. Have been doing your worst videos. They help a lot Love your peaceful tone of voice.

  16. No point in detoxing this way if you’re eating dead acidic animal flesh. Detox from the inside out first.

  17. Hello Adriene 💛 so… I have a question, that moment in 15:40 I just could not do it like you, but… Is it ok if I land with my tippy toes to get my bum that low? Or should I remain with my feet well planted and just go as low as I can with my back flat? O. o (?)

  18. Adriene – almost one year ago, one June 29th, I discovered you. For the month of June, I am doing my own playlist "Loved and under 30 minutes" in replace of the monthly calendar to celebrate one year with you! THANK YOU for all that you are and all that you do. I appreciate what you have added to my life!! xoxo

  19. adriene today i leave on my first trip out of the continent (canada to uk) and i woke up super early, too excited i guess. so i took my laptop and my yoga mat outside and looked like a crazy person while i did this. i feel good, thank you

  20. Thank you Adrienne , refreshing flow in Nature, I love your classes as always 🙏🏽🌸🌸thank you Namaste

  21. Who’s voice was that?! That was terrible! The workout was great voice over made it very hard to follow, you should redo this workout in true “Adriene” style!

  22. What an amazing practice 🤩 Thank you Adriene for this mindful yoga practice! ☺️ It was really peaceful and a happy one I must say! 😌 Namaste 🙏🏻✨

  23. I felt so much more space today since I first started. Thank you so much for your dedication. Namaste.

  24. I felt amazing after this workout! I was feeling a little stressed, tight, and that my energy was not flowing smoothly. So I thought to check you out and I’m hooked. Thank you for the wonderful videos and I hope you never stop! Namaste 🙏🏼

  25. Thank you Adrian. You are making such a difference. I am hoping to get some help with the transition from plank or downward dog to runners lunge. I can't get my leg up to the front of the mat. Any advise?

  26. so glad I came upon this one. I cried through the last half and I dont really know why. Must have hit some repressed emotion. Loved it

  27. I stopped halfway through – though the challenge was enjoyable my left knee was/is recovering from yoga Toning video four days ago. Once it started twinging I didn’t want to risk it, I’ve never been this physically active before (daily yoga practice) so I’m unsure how to handle injury while still wanting to exercise.

    Anyway! Interesting watching a vintage YWA video! You’ve definitely improved in instructions, music was a nice touch with the voice over, I really liked it.

  28. This video is almost 6 years old and to this day it is my favorite video of all Yoga With Adriene.
    It has all the elements and movements that are very challenging for me and I always feel good at the end of it. Also, I enjoy Adriene's sweetness and her beginnings! xo

  29. My first time finding this particular practice. I did what I could and left the rest on the mat! ha ha ~namaste

  30. Thank you so much for this, Adriene! getting pain in my upper right back when I do seated twists, is this normal? what could I be doing wrong? please help

  31. I loved this practice. I also liked your off camera dialogue…you sometimes leave us hanging in a pose waiting to exhale while you speak😀

  32. I definitely broke out in a sweat, though part of that is struggling with particular poses more than others because my 52 year old donut gut gets in the way.

  33. olide but goldie… I am doing it when I travel, and it really does help with (traveling induced) digestion issues. Plus I find it super calming?

  34. Are there modifications for the lunges with the twists for those less experienced? I love this flow but it's a little hard to keep my balance with some of those.

  35. I love this practice! YWA, just as FYI, I tried to access this video on your website, but a message came up that it doesn't exist. I'm glad to see it on youtube. Thanks for all the great instruction!

  36. Hi everyone – I just did this and it was fantastic after a late wake up! But here is a question: I don`t know how to manage breathing into the belly and simulteanosly pulling the nable in. Namaste on this Sunday morning

  37. "…what's causing fussiness in the body…" yes!!.. my dog likes to stand on my right on my boobs everytime in savasana… That causes me 'fussiness"… 😀 I could zone her out… but it hurts… lol

  38. I always think detox when my immune system is fighting something. I love this video and do it often. This morning was tough- body is dragging. Is there a better plan for when trying to fight sickness(don’t have a full blown cold yet). As always thank you for making home practice available with 4 kids and homeschooling I would never have time for a studio yoga class!

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