This variation works the hips (the seat of vata dosha), and a twist wrings out digestive organs to help eliminate toxins. See also A Better Way to Sit: Garland Pose Cow Face Pose, variation Hold for 10–20 deep, diaphragmatic breaths to loosen the abdomen and relax the low back. Press your palms together at heart level press elbows against your inner knees. Balance between the heels and balls of your feet. Stand up and then step your feet shoulder-width apart, with toes pointing out. Working with a downward flow of energy (apana vayu), this pose allows the release of toxins and waste and helps relieve constipation. See also Why You Need a Restorative Yoga Practice This Winter Garland Pose Relax your belly, and fill your body with 10–20 breaths. Begin to press back into Balasana, pausing partway to place fists against your belly. This gentle forward bend with compression in the belly helps stimulate digestive fire and releases abdominal constriction. See also 4 Steps To Master Dolphin Pose Child’s Pose, variation Hold for 10–20 breaths, pausing at the end of each exhalation to mildly increase internal heat. Hang your head, and lift your tailbone to lengthen the spine. Interlace your fingers, curl your toes under, lift your knees and hips, and straighten your legs. Come to all fours and then onto your forearms. This mild inversion helps drain toxins and excess mucus from the lungs and sinuses. See also Restorative Detox Practice Dolphin Pose
Hold for 1–3 minutes, doing a gentle 3-part breath to promote circulation: Inhale into the lower lungs, then rib cage, then upper chest. Lie back on the bolster, resting your head on the blanket. Sit between your heels with the bolster behind your tailbone. Place a folded blanket at the top of a bolster. Return to the 4-Day Ayurvedic Fall Cleanse Reclining Hero Pose, variation
If you want to lengthen your practice, Carlson recommends beginning with 3 to 6 rounds of your favorite variation of Sun Salutations. While practicing, keep the breath deep and rhythmic to stimulate circulation. With plenty of hip and abdominal work, this sequence by Larissa Hall Carlson, E-RYT, a yoga teacher and dean of the Kripalu School of Ayurveda in Stockbridge, Massachusetts, is meant to stoke the digestive fire. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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