Yoga Detox Diet: Nourish And Cleanse Your Body

Tanusha Kumari

Tanusha Kumari
Jul 2023

2 min read
Yoga Detox Diet

Table of content

Ever felt like your body could use a reset button? Getting rid of all those toxins that are accumulating from not-so-healthy eating habits and a busy lifestyle Well, that’s where the yoga detox diet comes to the rescue! It’s like giving your body a fresh, refreshing start from the inside out.

Don’t worry, this isn’t some crash diet that will leave you starving and dreaming about your favorite food. Additionally, the yoga detox diet is all about nourishing yourself with the goodness of natural, plant-based foods along with yoga asanas that will make you feel rejuvenated.

In this blog, we will discover how yoga, along with natural plant-based foods, complements the detox process. Meanwhile, we will also understand, how it aids in better digestion, promotes relaxation, and invites mental clarity into your life.

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How To Detoxify Body By Yoga Detox Diet

Detoxifying the body through yoga involves specific yoga practices that support the body’s natural detoxification processes and promote overall well-being. 

Let’s see how the detoxification sequence goes:

1. Hydration

During your detox days, you have to drink plenty of water, especially lukewarm water, to open up your system. To cleanse your digestive system, you can drink lukewarm water with some salt. You can also add lemon juice to it.

2. Asanas (Yoga Poses)

In your yoga asana regime, add twisting poses like the seated twist. It will massage the internal organs, which will stimulate better digestion and further improve the elimination of toxins. Also, add inverted poses like shoulder stands or headstands if possible. These poses encourage lymphatic drainage and blood circulation, which can assist in flushing out toxins from the body.

3. Pranayama (Breathwork)

Breathing techniques like Kapalabhati (skull-shining breath) and Nadi Shodhana (Alternate Nostril Breathing) help purify the respiratory system. These pranayamas increase oxygen supply and also remove impurities from the lungs.

4. Yogic Cleansing Techniques

Yogic cleansing techniques, also known as “kriyas,” are practices in yoga that help purify and detoxify the body and mind. These techniques are designed to remove physical and energetic impurities, promoting overall health and well-being. Some common techniques are Neti, Dhauti, Nauli, Taratka, Shankhaprakshalana, and Kunjal Kriya.

5. Meditation and Mindfulness

Regular practice of mindfulness and meditation can reduce stress and promote mental clarity. This will remove the toxic thoughts and opinions and make you a better person. However, it is advisable to meditate daily for mental clarity and better decision-making. 

6. Mindful Eating

Lastly, having a best diet for yoga that includes whole foods, fresh fruits, and vegetables is of the utmost importance. As it is said, “jaisa ann waise mann,” meaning you are what you eat. So, include healthy foods rich in fiber to aid in digestion and elimination. Also, include healthy fat to generate new gut lining in your system.

Yoga Poses For Detox Diet

You must be wondering, there are several yoga asanas, which yoga is best for detox? It is important to include yoga which involves the stretching of maximum muscles to release tension and toxins from the body. Here is the list of yoga asanas for detox:

Yoga asanas for detoxing

1. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

It is a seated twisting yoga pose that offers various benefits, including stretching the spine, improving digestion, and stimulating the abdominal organs. It is named after the yogi Matsyendranath, who is said to be the founder of Hatha Yoga and one of the ancient sages of yoga.

How to practice it:

  • Firstly, begin by sitting on the floor with your legs extended in front of you (staff poses or Dandasana).
  • Then, cross your right foot over your left leg and place it flat on the floor, close to your left knee.
  • Now, bring your right hand behind your back and place it on the floor, supporting your spine.
  • Secondly, inhale and lengthen your spine, and as you exhale, gently twist your torso to the right, wrapping your left arm around your right knee. The right arm should act as a lever, assisting the twist.
  • Now, as you hold the pose, breathe deeply, and with each inhale, lengthen the spine, and with each exhale, gently deepen the twist.
  • To come out of the pose, release the twist on an exhale, return to the starting position (Dandasana), and then repeat the pose on the other side.

2. Kati Chakrasana (Standing Spinal Twist)

It is a wonderful yoga pose for stretching and toning the waist and promoting spinal mobility. It is also one of the yoga poses for better digestion.

How to practice it:

  • To begin with, stand with your feet together, arms relaxed at your sides, and your spine straight.
  • Then, as you inhale, raise both arms out to the sides, reaching them at shoulder level, parallel to the ground.
  • Exhale and gently twist your torso to the right. Your hips and feet should still face forward.
  • Bring your left hand to rest on your right hip or the outside of your right thigh.
  • Then, extend your right arm straight out in front of you, in line with your shoulders.
  • Hold the pose for a few breaths, keeping the twist through your spine and maintaining a steady, even breath.
  • Lastly, inhale and release the twist and return to the starting position with your arms at shoulder level.
  • Repeat the same sequence on the other side by twisting your torso to the left.

3. Uttanasana (Standing Forward Bend) 

It is a foundational yoga pose that involves bending forward from a standing position. Uttanasana is a wonderful pose for grounding, stretching, and releasing tension in the body.

How to practice it:

  • To begin with, start by standing tall with your feet together or hip-width apart, depending on your comfort level. Keep your spine straight and your arms at your sides.
  • Then, as you inhale, raise your arms overhead, lengthening your spine and reaching towards the sky.
  • Further, as you exhale, hinge at your hips and fold forward from the waist. Allow your hands to reach down towards the floor or grasp your ankles or the back of your legs, depending on your flexibility.
  • Now, let your head hang naturally, relaxing your neck and releasing any tension.
  • Hold Uttanasana for a few breaths or longer, depending on your comfort level.
  • Lastly, to come out of the pose, slowly inhale, engage your core, and lift your torso back to an upright position. Then, lower your arms to your sides as you complete the pose.

4. Paschimottanasana (Seated Forward Bend)

It is a calming and deeply stretching yoga pose that targets the hamstrings, lower back, and spine. It provides numerous benefits, including relieving stress, improving flexibility, and stimulating the abdominal organs.

How to practice it:

  • To begin with this pose, start by sitting on the floor with your legs extended straight in front of you. Meanwhile, keep your spine erect and engage your core muscles. 
  • Then, inhale deeply and lengthen your spine, lifting your chest upward. 
  • Further, as you exhale, hinge at your hips and bend forward from the waist, leading with your chest. Imagine trying to bring your belly button toward your thighs.
  • Extend your arms forward and reach for your feet, ankles, or shins, depending on your flexibility.
  • Hold Paschimottanasana for several breaths or longer. Lastly, to come out of the pose, inhale, engage your core, and slowly lift your torso back to an upright position. Then, lower your arms to your sides as you complete the pose.

5. Bhujangasana (Cobra Pose) 

It is a fundamental yoga pose that helps improve spinal flexibility, strengthen the back muscles, open the chest, and stimulate the abdominal organs.

How to practice it:

  • Firstly, start by lying flat on your stomach with your forehead resting on the mat. Place your palms on the floor, close to your chest, and keep your elbows tucked in towards your body.
  • Then, as you inhale, slowly lift your head, chest, and upper abdomen off the floor. Use your back muscles to support the lift, rather than relying on your arms.
  • Now, roll your shoulders back and down, away from your ears, to open up your chest.
  • Hold Bhujangasana for a few breaths, drawing your breath into your chest and expanding the front of your body.
  • Lastly, as you exhale, lower your upper body back down to the mat, returning to the starting position.

6. Salabhasana (Locust Pose) 

It is a powerful backbend and an intermediate yoga pose that improves spinal flexibility, tones the abdominal organs, and stimulates the nervous system.

How to practice it:

  • Firstly, begin by lying flat on your stomach with your arms resting alongside your body and your forehead on the mat.
  • Then, as you inhale, engage your core muscles, and lift both legs off the mat. Keep your legs straight and active, pressing through the heels.
  • Now, draw your shoulder blades towards each other and lift them away from the mat, opening your chest.
  • Hold Salabhasana for a few breaths or as long as you feel comfortable. Focus on engaging the back muscles and lifting from the strength of your core.
  • Lastly, as you exhale, lower your legs and upper body back down to the mat, returning to the starting position.

7. Surya Namaskar (Sun Salutation)

Surya Namaskar, also known as Sun Salutation, is a traditional and widely practiced sequence of yoga postures performed in a flowing sequence. It is a complete body workout that combines physical postures, breathwork, and mindfulness, making it a powerful and energizing practice. The surya namaskar benefits include metabolism boost, calories reduction along with removal of toxins. Surya Namaskar is often performed at the beginning of a yoga session to warm up the body and prepare for deeper asanas.

Yoga Techniques To Detox

  • Neti (Nasal Irrigation): Neti is the cleansing of the nasal passages using a neti pot or a specially designed vessel to pour lukewarm saline water through one nostril and let it flow out through the other. It helps clear the nasal passages, alleviate allergies, and remove dust, pollen, and mucus.
  • Dhauti (Internal Cleansing): Dhauti comprises various techniques to cleanse the digestive tract and stomach. The most common form is Jala Neti, where one drinks lukewarm saltwater to induce vomiting, cleansing the stomach.
  • Nauli (Abdominal Massage): Nauli is a technique that involves isolating and massaging the abdominal muscles. It stimulates the digestive organs, improves digestion, and helps detoxify the intestines.
  • Trataka (Candle Gazing): Trataka is a cleansing technique for the eyes and the mind. It involves gazing at a candle flame without blinking, which helps improve concentration and soothe eye strain.
  • Shankhaprakshalana (Intestine Cleansing): Shankhaprakshalana is a comprehensive practice for cleansing the entire digestive tract. It involves drinking a large quantity of lukewarm saline water and performing specific yoga asanas to stimulate bowel movements and cleanse the intestines.
  • Kunjal Kriya (Stomach Cleansing): Kunjal Kriya involves drinking a large quantity of salt water and then inducing vomiting by rubbing your finger on the surface of your tongue to cleanse the stomach.

Food To Eat While You Are On A Yoga Detox Diet?

It is an important question, what foods to eat while detoxing? While detoxifying, it’s essential to focus on eating foods that support the body’s natural detoxification processes and provide optimal nutrition. You can follow a proper detox diet plan to make it easy. Along with the diet plan here are some foods to include in your diet while detoxifying:

  • Fresh Fruits: Incorporate a variety of fresh fruits like berries, apples, citrus fruits, watermelons, and pears. They are rich in vitamins, antioxidants, and fiber, which aid in flushing out toxins and improving digestion.
  • Vegetables: Include a lot of vegetables like leafy greens, broccoli, cauliflower, carrots, beets, and bell peppers. Vegetables are packed with nutrients and antioxidants that support detoxification.
  • Whole Grains: Choose whole grains like brown rice, quinoa, oats, and whole wheat, as they provide fiber and sustained energy.
  • Legumes: Lentils, chickpeas, and beans are excellent sources of plant-based protein and fiber, which help stabilize blood sugar levels and support digestive health.
  • Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense and provide healthy fats that promote detoxification.
  • Herbal Teas: Sip on herbal teas like green tea, dandelion tea, ginger tea, or chamomile tea, as they have detoxifying and soothing properties.
  • Probiotic Foods: Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support gut health and enhance nutrient absorption.
  • Garlic and Onions: These aromatic vegetables contain sulfur compounds that aid in the detoxification of the liver.
  • Herbs and Spices: Turmeric, ginger, cilantro, and parsley are known for their detoxifying and anti-inflammatory properties.

Yoga Detox Diet In A Nutshell

Whether you’re a seasoned yogi or just starting out on your wellness journey, incorporating this wholesome eating plan into your life can do wonders for your body and mind. By combining the power of nourishing foods with the rejuvenating effects of yoga, you’re giving your body the love and care it deserves.

You’ll notice the benefits of a yoga detox diet in every aspect of your life, from increased energy and mental clarity to glowing skin and improved digestion. And the best part? It’s not about deprivation or strict rules. It’s about finding joy in taking care of yourself and celebrating the goodness that comes with it.

Fun Fact

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Frequently Asked Question

How Do I Detoxify My Body Quickly?

It’s important to approach detoxification in a safe and healthy manner, and quick fixes may not always be the best approach. The body has its natural detoxification processes, primarily managed by the liver, kidneys, skin, and lungs. However, you can adopt some lifestyle habits you can adopt to support and enhance your body’s detoxification mechanisms. You can add hydration, healthy eating habits, exercise, and adequate sleep to detoxify your body.

How Does A Yoga Detox Diet Work? 

A yoga detox diet works by providing the body with nourishing and easily digestible foods that help eliminate toxins and waste products. It typically includes whole foods, fruits, vegetables, and herbal teas that support the liver, kidneys, and digestive system. Additionally, practicing yoga postures, breathwork, and meditation can enhance the detoxification process.

How Long Should I Follow A Yoga Detox Diet?

The duration of a yoga detox diet can vary depending on individual goals and needs. Some people choose to do a short detox for a few days or a week, while others may opt for a more extended period, such as a month. It’s crucial to listen to your body and avoid extreme or prolonged detox plans without proper guidance. The best type of detox is a short detox 2-3 days every month.

Are There Any Potential Side Effects Of A Yoga Detox Diet?

Some people may experience mild side effects during a detox, such as headaches, fatigue, or changes in bowel movements. These symptoms are often temporary and a sign that the body is adjusting to the cleanse. However, if you experience severe or persistent side effects, it’s essential to stop the detox and consult with your doctor.

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Contact Us

It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian to create a customized meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals. 


This blog post was written to help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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