Poses for Purification

This 37 step sequence of yoga postures was designed to activate the purification systems of the liver, kidneys and lungs to cleanse and rejuvenate the body. Level: Beginner to Intermediate.
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1. Start in Bound Angle

yoga posture A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point.

C. Breathe and hold for 10-30 breaths.

Recommended: start with Nadi Sodhanana pranayama and whole body warm-up

2. Extend the both legs out into Seated Angle

yoga postureA. Bring the legs out as wide as comfortable. Inhale the arms up and exhale forward, hinging at the hips.

B. Bring the hands to the floor, round the spine and let the head drop towards the floor. To deepen the posture, walk the hands forward.

C. Beathe and hold for 2-4 breaths. Walk the hands back and roll up the spine.

3. Walk both hands to the right leg into Side Seated Angle

yoga postureA. Walk both hands over to the right leg, holding onto the foot or ankle and draw the forehead to the right knee.

B. Relax the arms, shoulders neck and face.

C. Breathe and hold for 2-4 breaths.

D. Repeat on the other side.

4. Bring the legs forward with the knees bent into Crab Pose

yoga postureA. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-4 breaths.

5. Lower the hips and walk the hands forward into Prayer Squat

yoga postureA. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

6. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

7. Step both feet back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

8. Reach the right hand to the left leg into Down Dog Twist

yoga postureA. Reach the right hand to the inside or outside of the left ankle and look up under the left armpit.

B. Keep the left arm strong, pressing the palm into the floor. Keep the heels down and the tailbone lifted.

C. Breathe and hold for 2-4 breaths.

D. Repeat on the other side.

9. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

10. Slide the arms forward and scoop into Sphinx

yoga pose A. Press the forearms flat to the floor with the elbows directly under the shoulders to lift the crown up.

B. Relax the shoulders down and back to press the chest forward.

C. Breathe and hold for 2-5 breaths.

11. Exhale and lower the chest to the floor, inhale lift into Half Bow

yoga postureA. Slide the right arm over your head and reach the left arm back to hold the left foot or ankle.

B. Inhale and kick the foot and gently pull back with the arm to lift the head and torso off of the floor. Reach forward with the right arm and look up towards the ceiling.

C. Breathe and hold for 2-4 breaths.

D. Repeat on the other side.

12. Exhale the palms to the floor and step back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

13. Inhale and step the right foot forward into High Lunge

yoga pose A. Step the foot between the two hands with the knee directly over the ankle. Keep the back leg straight, pressing back through the heel.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Breathe and hold for 1-3 breaths.

14. Turn the back foot out and inhale into Warrior II

yoga posture A. Turn the left toes slightly in towards center with the foot flat on the floor. Keep the right knee directly over the ankle into a deep lunge. Inhale the arms parallel to the floor.

B. Turn the hips and chest to face the side wall and look at the right middle finger.

C. Breathe and hold for 2-4 breaths.

15. Exhale into Warrior Angle

yoga postureA. Exhale and bring the right elbow to the right knee, inhale the left arm up over the ear with the palm facing the floor. Press down into the left foot and out through the left fingers.

B. Roll the left hip and shoulder back. Keep the right knee over the ankle. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths.

16. From Warrior II exhale into Reverse Warrior II

yoga poseA. Keep the knee bent in a lunge, and exhale the left arm to the right leg and reach the right arm up over the head.

B. Reach the left fingers towards the ankle, keep the hips and chest facing the side wall. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths.

17. Lower hands and bend knee into High Lunge

yoga pose A. Bring the hands down to the floor on opposite sides of the foot, bend the front knee and tuck the back toes under into a high lunge. Keep the back leg straight, pressing back through the heel.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Breathe and hold for 1-3 breaths.

18. Exhale and step back into Downward Facing Dog

yoga postureA. Step the front foot back to meet the back foot and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 2-4 breaths.

19. Step left foot forward, repeating # 13 through #18 on opposite side

20. Step the feet to the hands and inhale up to Mountain pose

yoga poseA. Place the feet together or a few inches apart.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest.

C. Breathe and hold for 2-5 breaths.

21. Inhale and sweep the arms up with palms together

yoga pose A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

22. Exhale into Crescent Moon

yoga postureA. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.

B. Exhale and press the left hip out and arch over to the right.

C. Breathe and hold for 1-3 breaths.

23. Exhale into Squat Twist

yoga pose A. Keep the palms together as you bend the knees and reach the hips back. Bring the hands to your heart and twist to the left by placing the right elbow on the left knee.

B. Press the elbow into the knee and roll the shoulder back. Look to the side or up over the shoulder.

C. Breathe and hold for 1-4 breaths.

24. Repeat # 21 through #23 on the opposite side

25. Inhale and step or jump out into Five Pointed Star

yoga postureA. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

C. Breathe and hold for 2-4 breaths.

26. From Five Pointed Star, exhale forward into Standing Yoga Seal

yoga postureA. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and hinge at the hips rounding the spine forward.

B. Let the head hang from the neck and press the arms forward over your head.

C. Breathe and hold for 4-8 breaths.

27. Inhale back up to Five Pointed Star and exhale into Goddess Pose

yoga postureA. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

C. Breathe and hold for 4-8 breaths.

28. Inhale back to Five Pointed Star and exhale into Standing Angle

yoga postureA. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.

C. Breathe and hold for 4-8 breaths.

29. Inhale back into Five Pointed Star and jump or step into Mountain pose

yoga pose A. Inhale the arms out to the sides as you lift back up into Five pointed star. Step or jump the feet hip width apart with the toes pointed forward.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest.

C. Breathe and hold for 2-5 breaths.

30. Exhale into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

31. Bend the knees, lower the hips to the floor and roll back into Plow

yoga postureA. Roll the hips and spine off the floor to bring the legs over the head. Have the arms alongside of the torso or over your head.

B. Press out through the heels with the legs straight.

C. Breathe and hold for 2-5 breaths.

32. Carefully roll down onto your back and inhale into Fish

yoga postureA. Release the legs straight and slide the arms alongside of the torso with the palms down. Rock the hips from side to side to slide the palms under the lower buttocks.

B. Bend the elbows in towards your sides and use the arms to lift the chest and arch the spine lightly resting the crown of the head on the floor.

C. Breathe and hold for 2-5 breaths.

33. Exhale and bend the knees into Wind Relieving Pose

yoga postureA. Bend the knees into the chest and wrap the arms around them, holding on to the elbows, wrists or fingers.

B. Press the tailbone, shoulders and back of the neck down into the floor as you pull the knees in to feel a stretch in the low back.

C. Breathe and hold for 2-5 breaths.

34. Cross the left leg over the right knee into Knee Down Twist

yoga postureA. Bend the left leg and place the left foot on top of the right knee. Slide the arms out to the sides in a T position.

B. Exhale and lower the left knee over to the right side of your body, turn and look at the left hand.

C. Breathe and hold for 2-5 breaths. Repeat on other side.

35. Bring the bottoms of the feet together into Supine Bound Angle

yoga postureA. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 6-12 breaths.

36. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

37. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 6

  1. SanctuaryYoga – I’ve tried to email you but it keeps bouncing. I think you are logging in using you free membership account and not your paid one. Try loging in in using “Sanctuary Yoga” (with space).

  2. This says to login as a premium member to see, but I am. I can see every other sequence except for this one.

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