💪 Power Hour: Total Body Detox Yoga Flow

A full-body refresh that gets you moving, sweating, twisting, and breathing deeply — no juice cleanse required

Let’s clear this up: your body is already detoxing — every minute of every day. Your lymphatic system, liver, kidneys, lungs, skin, and digestive tract are constantly working behind the scenes.

This yoga practice simply supports the process.
Through movement, breath, and mindful compression, we can:

• Stimulate lymphatic flow (think: light sweating & inversions)
• Massage digestive organs with twists
• Support liver and kidney function with hydration & circulation
• Calm the nervous system so detoxification works efficiently

This flow is for days when you feel puffy, foggy, bloated, or stagnant — or when you just want to get your energy flowing again.

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🧘‍♀️ What You’ll Need:

• Yoga mat
• Optional: blanket, block, or bolster
• A big glass of water (before and after!)

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🔁 Power Hour Flow: Natural Detox from Head to Toe

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🌬️ PHASE 1: WAKE UP + DRAIN (10 MIN)

1. Seated Breathwork (4-4-8 count) – 2 min
Inhale for 4, hold for 4, exhale for 8.
→ Calms your system and kickstarts detox by activating the parasympathetic nervous system.

2. Seated Spinal Rolls + Side Bends – 2 min
Roll in your seat, stretch side to side.
→ Opens intercostals, lymph nodes, and diaphragm.

3. Dynamic Cat-Cow + Lion’s Breath – 2 min
On all fours, inhale arch, exhale round with tongue out.
→ Opens lungs and helps clear emotional or energetic tension.

4. Downward Dog to Ragdoll Fold – 2 min
Hold Down Dog, then walk hands to feet and sway.
→ Inversion + gentle traction = drainage + release.

5. Sun Salutation A (x2 rounds) – 2 min
Add flow and heat to awaken the system.

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🔥 PHASE 2: DETOXIFY + SWEAT (20 MIN)

6. Crescent Lunge Twists – 3 min
From high lunge, twist over bent leg, option to lower knee.
→ Compresses liver, intestines, and obliques.

7. Chair Pose with Eagle Arms + Breath of Fire – 3 min
Hold Utkatasana, wrap arms, breathe rapidly (short exhales).
→ Breath of Fire = lymph flow + inner heat.

8. Warrior II → Extended Side Angle → Reverse Warrior – 3 min each side
Deep outer hip + core work = blood flow to stagnated tissues.

9. Revolved Triangle Pose (Parivrtta Trikonasana) – 2 min each side
Detox powerhouse: wrings out the digestive organs.

10. Plank to Forearm Plank Hold – 2 min
Strengthen your core, move lymph via breath and sweat.

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💪 PHASE 3: CORE + DIGESTIVE FIRE (10 MIN)

11. Boat Pose with Twists – 3 min
Hold Navasana, twist side to side.
→ Massages transverse abdominis + internal organs.

12. Supine Wind-Relieving Pose (Apanasana) – 2 min
Hug knees to chest one at a time.
→ Stimulates colon, calms belly bloat.

13. Reclined Twist with Deep Belly Breaths – 2 min
Drop knees to one side, breathe into low ribs.
→ Wrings out toxins with every exhale.

14. Happy Baby with Gentle Rocks – 2 min
Massage spine and lower back, ground the nervous system.

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🌿 PHASE 4: RELEASE + RESTORE (15 MIN)

15. Supported Bridge Pose (with block) – 3 min
Opens chest, clears diaphragm for deep detox breathing.

16. Legs-Up-the-Wall or Inversion – 5 min
Passive drainage of legs and pelvis — great for lymph flow.

17. Guided Savasana with Body Scan – 7 min
Lie flat, relax each zone of your body from head to toe.
→ Let your breath be the final detoxifier.

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💬 Final Thoughts

This detox isn’t extreme — it’s intentional.
It’s movement that works with your body, not against it. With time, routines like this support clearer skin, lighter digestion, and more energy throughout your cycle, postpartum recovery, or any transition season.

You don’t need to sweat buckets to release — you just need to move with purpose and breathe with clarity.