Detox Fitness Plan

Spring cleaning benefits more than just the garage. Your body also stands to gain from this yearly ritual — and working out is the best place to start. “Exercise increases blood flow and works your muscles,” says Mark Hyman, M.D., founder and medical director of the UltraWellness Center in Lenox, Massachusetts, “and both of these actions stimulate lymph flow.” With things running smoothly in the lymphatic system (your waste-transporting network of vessels and glands), you clean the slate and make a healthy start. We developed the following detox routine with Hyman and renowned yoga teacher Seane Corn, leader of Detox Flow yoga workshops. Practice the sequence every day for at least two weeks — and enjoy your newfound vitality.

1. Standing Twist

What it does:

“Twists wring toxins out of the digestive tract,” says Corn, making this the perfect pose to include in your detox routine. This physically challenging twist will also raise your body temperature, which in turn increases circulation and further stimulates the release of toxins.

How to do it:

Start in a runner’s lunge with your right leg bent at a 90-degree angle and your left leg extending straight back behind you, hands on either side of your right foot. Lower your left knee to the floor, and bring your hands into prayer position (palms touching). Take a breath, then exhale, rotating your upper body to the right and bringing your left elbow to the outside edge of your right knee. Stay here for 5 breaths, then repeat on the other side.

2 Nose-to-Knee Plank

What it does:

Brings heat to the digestive tract, burning up accumulated toxins and making them easier for the body to dispose of.

How to do it:

Start in Downward Facing Dog. Transfer your weight forward into the top of a push-up. Bring your right knee into your chest and try to touch your nose to that knee (2b). Pull your belly in and hold for 15 seconds. Switch sides.

3. Seated Tree

What it does:

This forward bend brings fresh blood to the abdomen, washing away waste products and revitalizing the entire area.

How to do it:

Sit on the floor with legs straight out in front of you. Bend your left knee and bring the sole of your left foot to your inner right thigh, letting the left knee drop toward the floor. Lengthen your spine and reach forward to take hold of your right foot or shin. Twist your torso toward your right leg, folding forward at the hips over that leg. Stay here for 5 to 10 deep breaths, then switch legs.

4. Legs Up the Wall

What it does:

Encourages drainage of blood and lymphatic fluid from the feet and legs into the abdomen, where these fluids can be more easily cleansed. Nourishes the digestive organs and gives the circulatory system a rest, which results in increased function and energy.

How to do it:

Sit with your knees bent, feet flat on the floor, and right shoulder and hip touching a wall. Roll onto your back and swing your legs up, inching your butt as close to the wall as you can without straining your hamstrings. Put your arms on your belly, by your sides, or above your head. Stay for 2 minutes.