Detox Yoga Pose Sequence

Sadie Nardini by Sadie Nardini | February 6th, 2014 | 26 Comments
topic: Detox, Fitness, Health & Wellness, Yoga

Detox Yoga

Before the holidays is a great time to detox. It can stave off weight gain and put you in a healthy mindset to help you resist temptation. And detoxing after the holiday “re-tox” — no matter how much carnage was left on that Thanksgiving dinner table, or how much stress crept into your weekend — is as easy as unrolling your mat. No matter when or on what level you could use a little realigning, this sequence is for you.

Follow the how-to and photos below for this fast and effective 10-minute yoga for detox sequence for firming up, de-bloating, resetting the metabolism and cleansing the inner body. I’ve also included a simple stress-relief tool: a heart-clearing meditation. Use them during the holidays … or any time you need to take an express trip back to centered.

You’ll do this with Core Strength Vinyasa Yoga, a style I created for multitaskers to get more from every minute of the practice, so prepare to use my signature Core Postures to move, play, and get your health back on track … today. Why wait?

You can do this sequence as a separate practice, and repeat it as many times as you like, or insert it into your own sessions for a calorie-torching addition to your regular yoga routine.

The Practice: Holiday Detox

Instructor’s note: If you are doing this sequence by itself, please warm up with 3-5 rounds of Sun Salutations, such as my Core Salutations. Breathe Ujjayi — slow, deep inhales and exhales through the nose. Keep the pelvic floor muscles, Mula Bandha, gently lifting for the duration of the practice until the Child’s Pose rest at the end.

Benefits of this practice: Burns calories, reduces water weight, tones thighs, rear, abdominals and arms. Releases lower back and shoulders. Inverts and oxygenates the body for optimal detoxifying and supports stress release. Builds lean muscle for a higher metabolism.

Shakti Kick 2
Shakti Kick 1
Shakti Kick 2

Shakti Kick 2

Standing Shakti Kicks: Step to the front of the mat. Reach down and plant palms or fingertips at shoulder distance. Maintain your core strength by lifting the navel and low ribs toward the spine as you exhale and bring the right knee into the chest. Inhale here. As you exhale, kick one foot into the air, open your mouth and strongly sigh, roar, or vocalize as you wish to release old energy and bring in the new. Inhale to stretch longer into the splits, and exhale knee back into the chest. Alternate 5-10 times, then switch sides.

Down Dog Splits
Down Dog Splits

Down Dog Splits: From the Shakti Kicks, Plant your hands and walk back into Downward-Facing Dog Pose. Press hands and fingertips firmly into the mat, and lift the right leg. Middle fingers point forward to align the wrists. Square the hips and face toes towards the floor to access your navel lift. Press energetically out through your top heel. Pulse your leg higher 5-10 times.

Core Plank
Core Plank

Core Plank: From Down Dog Splits, Exhale and sweep your right knee into the chest. Bring your shoulders over the wrists, and round up through the back and hips, the higher, the better. Lift your navel into the spine, hold, and breathe for 3-5 breaths. Alternate a few single breaths with Down Dog Splits for the best results.

Twisted Lunge
Twisted Lunge

Twisted Lunge: During the last Core Plank, exhale and lightly step your right foot to the right thumb using this higher place of strength. Lift your back thigh up to make space, then curl the tailbone down, finding an inner wave from the pelvic floor, navel and low ribs to reach up into a high lunge. Bring the palms together at your chest. Keep the back leg active and pull the navel in to move the front hip crests back. Place your left elbow on the right knee. Maintain squared hips, and roll the top shoulder back, deepening the twist from the heart slightly on each exhale. Take 3-5 breaths here, then return to Down Dog.

Bow Pose
Bow Pose

Bow Pose Waves: From Down Dog, come forward into Plank Pose, and lower onto the belly. Bend your knees, and either reach for your feet or catch hold of the outer ankles. Maintain the shins and feet over the thighs and press the feet back and up as you lift the heart and shoulders into a backbend. Inhales bring you up higher, exhales lower your forehead back down to the floor. Repeat 3-5 times.

Child's Pose
Child’s Pose

Child’s Pose: From your final Bow Pose, press your hips to heels, back rounded. Touch your forehead to the floor or make fists under it and rest. Breathe deeply into the back body for 5-10 breaths or more.

After your Child’s Pose, return to hands and knees, and repeat the sequence on the left side. When you return to Child’s pose for the final time, try the following meditation practice.

“Drop the Baggage” Meditation

As you rest and breathe, take this precious moment to let go of anything you’ve been carrying: stress, limiting beliefs, a critical self-image, other people’s choices. With every exhale, allow more past resistance to release, making room for inhales of freedom and possibility. Then go out there, and fill up with all the thoughts, words and actions that are the most meaningful, and empowering, to you!

Now that you’re back on track, what will you choose next?



P.S. For a longer practice encompassing the principles of total body/mind transformation, check out Seane Corne’s terrific Vinyasa Yoga videos on, or my calorie-burning Core Strength Vinyasa Yoga: Power Hour DVD! Or brush up on yoga pose names with Gaiam’s fun and habit-forming ConcentratiOm pose matching and memory game.

Related Articles:

Detox Yoga: Seane Corn on Why You Should Try An Emotional Cleanse

Yoga Poses to Help You Cleanse

12 Tips for a Better Yoga Practice

7 Steps to Set Your Yoga Practice Up for Success in 2014

Yoga Solutions:

Seane Corn Detox Flow Yoga DVD

CorePower Yoga: Calorie Blast Yoga DVD

Yoga for Beginners Kit

Marrakesh Yoga Collection


  1. thanks so much–this is a great sequence. I did it last night and feel better already. Definitely needed after Thanksgiving!


    jh | December 3rd, 2008 | Comment Permalink
  2. Sadie, you are a rock star! Love this sequence and love the “drop the baggage” meditation. Brilliant, and just what the doctor ordered.

    katehanley | December 5th, 2008 | Comment Permalink
  3. Thanks JH and Kate! I’m happy you resonated with this sequence. Let me know how it’s going, and feel free to request your ideas for future blogs. I’m happy to include them!

    Namaste, and keep rocking your holidays,

    Sadie Nardini | December 5th, 2008 | Comment Permalink
  4. Great tips and familiar poses! Awesome!

    Kristi | December 26th, 2008 | Comment Permalink
  5. Thanks, Kristi–glad you liked this sequence.

    Let me know what else you’d like to see here. I take requests!


    Sadie Nardini | December 28th, 2008 | Comment Permalink
  6. That was great – I’ll feel it in the morning though x.x haha. Is it natural not to be able to mold your body into the bow pose at first? I could barely lift my quads off the ground…

    Julia | August 16th, 2009 | Comment Permalink
  7. Yes, Above mentioned and showing yoga sequences are well defined and meaningful and good message as a example for the yoga performers.

    Jack | January 22nd, 2010 | Comment Permalink
  8. I am super intrigued. Thanks for the review! It’s interesting stuff.Thanks for it


    susanweaver | April 3rd, 2010 | Comment Permalink
  9. some positions looks like prayers postions that muslims do five times daily!

    ifa | April 23rd, 2010 | Comment Permalink
  10. Starting the new year with a new sequences is a great idea! I have to admit to feeling a little stale in my sequencing, so am going to bring on the changes. Thanks Sadie.

    chanting hub | January 4th, 2011 | Comment Permalink
  11. good tips, feasible & familiar poses. can help a lot to guys who want to be cool & release stress.

    priyanka | February 20th, 2011 | Comment Permalink
  12. great little work out. feeling energiezed after just 9 minutes! Wish there was an audio narration so I didn’t have to jump up to reread the screen! :)

    bliljeberg | November 3rd, 2011 | Comment Permalink
  13. Thank you Sadie for the great workout and words of wisdom that you shared at the Zen Zone in Lee’s Summit, MO while I was in attendance. I resonated with many of your thoughts and philosophies, and your humor was delightful!
    Thanks once again for the opportunity to meet you and to learn from you in so many ways in person. Namaste, Amy

    Amy Turner | November 4th, 2011 | Comment Permalink
  14. Thank you for sharing this it’s awesome!

    Msearthsnake | November 7th, 2011 | Comment Permalink
  15. Great article..thanks for putting this up! I was wondering if you have a video of this to make it easier to follow?

    anonymous | August 4th, 2012 | Comment Permalink
  16. Very good info. Lucky me I discovered your website by chance (stumbleupon).
    I’ve saved it for later!

    octet geylang | April 17th, 2013 | Comment Permalink
  17. Hmm it appears like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog.
    I too am an aspiring blog writer but I’m still new to everything. Do you have any points for rookie blog writers? I’d really appreciate it.

  18. What’s up t? every one, since I am truly keen of reading this blog’s post to be updated daily.
    It consists of pleasant material.

    Veronique | December 24th, 2013 | Comment Permalink
  19. What’s up colleagues, its enormous post about teachingand fully explained, keep it up all the time.

    Elliott | January 5th, 2014 | Comment Permalink
  20. There is nothing more liberating than to occupy ones own consciousness… indeed, there is but on consciousness that sublimely occupies its curious and exploring forms.
    ~ to Being Om, Gratefully <3

    Charles (Kolt4JC) | January 16th, 2014 | Comment Permalink
  21. Hello Sadie…this was pretty much what I did this morning :0) it felt right for January… thanks so much for sharing. mari

    mari | January 16th, 2014 | Comment Permalink
  22. [...] Detox Yoga How-To Sequence [...]

  23. I’ve been doing this sequence for a few weeks now, it’s tough but very rewarding, i don’t think i’ve lost much weight (sadly) but i feel alot better. I have an anxiety disorder and asthma and am overweight! it’s a bad combinition ^^; but this seems to be helping. i recently added in a short sequence for asthma before doing this one. So now i start with the first two poses that came with that energizing yoga that came in the newsletter with this sequence then i do i think it’s called half wind relieving pose on both sides and then i do the asthma sequence and then i do this sequence, i think i’m going to add the reverse crunch at teh end before you start over for the other side (i like that pose and wanted to add it) i’m all shaky when i get done but it feels great thank you :)

    krystal | January 30th, 2014 | Comment Permalink
  24. [...] 6 Detox Yoga Pose Sequence [...]

  25. Excellent article. I will be dealing with some off these issues ass well..

    Hobe Sound Movers | February 17th, 2014 | Comment Permalink
  26. Very interesting sequence..! I practise yoga since a long time and it helped me to choose the poses I had to do if I want to detox my body..!
    Thank you!!

    cecilia | October 7th, 2015 | Comment Permalink

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