Beginner · 12 min
Detox
Move through flowing twists and full-body stretches that leave you feeling refreshed.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Downward dog
Floor · Focus: hamstrings, calves, shoulders.
- 02
60sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 0360s
Downward dog
Floor · Focus: hamstrings, calves, shoulders.
- 0460s
Upward dog
Floor · Focus: chest, abdomen, shoulders.
- 05
60sWide leg bend
Standing · Focus: inner thighs, hamstrings, back.
- 06
60sCat-cow
Floor · Focus: back, abdomen.
- 07
60sLocust pose
Floor · Focus: back, glutes, shoulders.
- 08
60sSpinal twist
Floor · Focus: back, hips.
- 09
30sShoulder stand
Floor · Focus: shoulders, core.
- 10
30sPlow
Floor · Focus: back, hamstrings, shoulders.
- 11
60sSeated twist
Floor · Focus: back, hips.
- 12
120sLie down
Floor · Focus: relaxation.
Step by step
How to do the routine.
Step 1 · 60 seconds
Downward dog
- Start on hands and knees, with hands under shoulders.
- Tuck your toes and lift your hips up and back.
- Press through your palms and lengthen your spine.
Keep your knees bent if needed; your heels do not need to reach the floor.
For less intensity, bend your knees and keep both feet down.
Step 2 · 60 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 3 · 60 seconds
Downward dog
- Start on hands and knees, with hands under shoulders.
- Tuck your toes and lift your hips up and back.
- Press through your palms and lengthen your spine.
Keep your knees bent if needed; your heels do not need to reach the floor.
For less intensity, bend your knees and keep both feet down.
Step 4 · 60 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 5 · 60 seconds
Wide leg bend
- Stand with your feet wide apart and toes facing forward.
- Hinge forward from your hips and place your hands on the floor or supports.
- Let your head relax while keeping your weight balanced.
Keep your knees soft and avoid bouncing into the stretch.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 6 · 60 seconds
Cat-cow
- Start on hands and knees, with wrists under shoulders and knees under hips.
- Inhale as you gently lower your belly and lift your chest.
- Exhale as you round your back and lower your head.
- Repeat slowly with your breathing.
Use a comfortable range without forcing either curve.
For less intensity, use a smaller spinal movement or try the movement seated on a chair.
Step 7 · 60 seconds
Locust pose
- Lie on your stomach with your arms beside you, palms up.
- Gently lift your chest, arms, and legs.
- Reach your hands back and hold, then lower slowly.
Look down and lengthen through your legs rather than lifting high.
For less intensity, lift only one arm or leg at a time and keep the lift low.
Step 8 · 60 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 9 · 30 seconds
Shoulder stand
- Lie on your back and lift your legs toward the ceiling.
- With control, lift your hips and support your back with your hands.
- Rest your elbows on the mat and extend upward.
- Lower your back and legs slowly to release.
Keep your head still; do not turn your neck in the pose.
For less intensity, keep your hips on the floor and rest your legs up a wall instead.
Step 10 · 30 seconds
Plow
- Lie on your back with your arms beside you.
- With control, lift your legs and hips and support your back with your hands.
- Guide your feet overhead only as far as you can comfortably control.
- Lower your spine slowly to come out.
Keep your head still and your weight across your shoulders, not your neck.
For less intensity, keep your hips on the floor and rest your legs up a wall instead.
Step 11 · 60 seconds
Seated twist
- Sit tall with your legs extended.
- Bend one knee and place that foot outside the opposite thigh.
- Turn your chest toward the bent knee, using your hands for light support.
- Unwind slowly and repeat on the other side.
Lengthen your spine before twisting; do not pull yourself around.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 12 · 120 seconds
Lie down
- Lie on your back with arms beside you and legs comfortable.
- Let your palms face upward and relax your shoulders.
- Breathe naturally and soften your body from head to toe.
Return your attention to your breathing whenever your mind wanders.
For less intensity, bend your knees or place a cushion beneath them for support.
Keep moving
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