Still feeling completely drained from the summer and in need of a cleanse? I totally get it. Even as a coach, I struggle to slow down when fall arrives. We are all guilty of getting caught up in the hustle and bustle of the end of summer and the beginning of fall activities, leaving us mentally and physically exhausted. Why? First, you’ve been dining out and socializing more, which means an increase in inflammatory foods and a decrease in mental energy. Second, she has been moving her body less due to limited time with a packed social calendar. With little time to recharge, your body is now screaming at you to press the “reboot” button. So to help you, we’ve rounded up the top three yoga exercises to reduce inflammation, release toxins and revitalize strength and mobility back to your body.
If you didn’t already know, yoga comes with a lots of amazing benefits, which includes improving your flexibility, strengthening and toning your muscles, increasing your energy, helping you maintain a balanced metabolism, and improving your athletic performance. according to a to study from The Ohio State University, performing yoga exercises routinely may also reduce the amount of compounds in the blood and decrease inflammation that typically increases due to stress and aging. So read on to learn all about the three best yoga exercises to reduce inflammation.
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This first yoga posture massages your internal organs, improves the mobility of your spine, promotes digestion and relieves lower back pain. To start, sit on the floor with your legs stretched out in front of you. Bend your right knee and place your right foot on the mat next to your left knee. Reach your right arm up and around, and place your hand on the mat behind you at arm’s length, making sure to lift your upper body and hold the pose. Next, inhale your left arm up; As you exhale, bend your elbow and press it against the outside of your right knee as you twist your torso and gaze toward the back wall. Hold the position for 3 breaths while making sure to lift up on each inhalation and rotate a little more on each exhalation. Finish with a counter twist to the other side and repeat on the other side. *Note: If you are pregnant, you should do the counter twist with your shoulder and hips facing in the same direction.
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This pose not only improves balance, focus, and body awareness, but also opens the chest and shoulders while strengthening the lower body and core. Begin the movement by standing with your feet hip-width apart with a slight bend in your knees and a tight core. Bring your hands into prayer and press your weight into your right foot as you slowly lift your left thigh and wrap it around your right leg 1-2 times. Once you feel stable with your lower body, extend your arms and wrap your left arm under your right until your palms are pressed together. Pull your elbows away from your body and slowly begin to do a small backbend before sitting deeper in your lower body and bringing your elbows toward your knees. Engage your core and hold for 3 breaths. When you’re done, slowly exit the same way you entered. Repeat on the other side.
The last of the three best yoga exercises to reduce inflammation is Legs Up The Wall. This restorative pose is excellent for lymphatic flow, circulation, releasing tension in the back, stretching the legs, and relaxing the mind. To get into the proper position, sit with your right side against the wall and bend your knees with your feet flat on the floor. Then slowly extend your legs against the wall as you roll over to lie on your back. Try to get as close to the wall as possible. Allow your upper body to melt into the mat and relax your arms into any comfortable position. Hold for 10 minutes (with a maximum of 20 minutes). To come out of the pose, roll to the side to lower your legs and drop into the fetal position before returning to a full sitting position. *Note: It is recommended to avoid this during your menstrual or lunar cycle.
Now bring your hands to the heart center to seal your practice. With health and happiness always, namaste!
jaquie smith
Jacquie Smith is an IIN Certified Integrative Nutrition Health Coach and Fitness Instructor specializing in barre, yoga, and pre/postnatal exercises. Read more about Jacqui
