Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (55 page)

Drink the tea twice a day to help promote detoxification and cleanse the system.

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Quinoa and kale:
A very tasty meal for lunch or dinner or both! Kale is a super food, very high in beta carotene, vitamins K and C, and lutein, and also rich in calcium. The antioxidants in kale have been linked to lower cholesterol and reduced risk for at least five types of cancer, including bladder, breast, colon, ovary, and prostate. Steam it to add to its cholesterol-lowering ability. Quinoa is as easy to cook as rice and is a

complete protein, meaning it includes all nine essential amino acids. Quinoa is rich in lysine, which is

essential for tissue growth and repair. Also high in magnesium, iron, copper, and phosphorus, quinoa is

useful for combating headaches, symptoms of diabetes, and atherosclerosis.

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After you finish your routine, go about your day as you normally would, and look for ways you can clear

clutter from your life, physically and emotionally. If you would prefer to stay in “retreat mode,” pick up an
inspiring book you’ve been thinking about reading, read for a while, maybe take a nap, and go for a long

walk. Enjoy a nice leisurely day without any tasks to concern yourself with.

Yoga to Declutter: Evening Routine

Do this routine at night either before or after you eat dinner. If you’re doing it after dinner, give yourself at
least an hour to digest your food.

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Seated Meditation

Sit up nice and tall, however you can sit most comfortably. Relax your shoulders, so that they are away from your ears. Rest your hands on your thighs and close your eyes. Start to rest your attention on your breath. Watch your inhales come and exhales go. Settle your mind in the space between. Begin to lengthen and deepen your inhales and exhales, setting a slow, easy pace of breathing. If a thought starts to enter your mind, simply observe it like a cloud passing by. Continue observing your breath for three to five minutes.

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Seated Easy Twist

From your comfortable, seated position, inhale and lift your left arm up. As you exhale, rest your left hand on your right knee. Press your right fingertips into the ground behind your hips. Inhale and lengthen your torso up tall.

Exhale and twist your torso around to the right. At the bottom of your exhale return your torso to center and repeat the same movement and breathing pattern on the other side.

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Seated One Leg Forward Bend

Sit up tall. Extend your right leg forward and flex your right foot. Bend your left foot in toward our body so your knee relaxes out toward the left side. Inhale and extend your arms straight up. Exhale and fold your torso over your right leg. Grab your right toes with your left hand and press your right fingertips on the ground beside your right leg.

Lift your torso up and over your right leg. Extend the left side of your back out long. Stay here for ten long, deep breaths.

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Seated Shin Hug

Hug your right knee with your arms so your shin is parallel to the ground. Bend your left knee and slide your leg in so your heel is close to the center of your body. Lengthen your torso and sit up tall. Relax your shoulders downward.

Sway your shin and leg from side to side to open your hip.

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Compass

Press your right hand under your right calf and bring your right leg to rest on top of your right shoulder. Grab the outside of your right foot with your left hand. Press your right fingertips into the ground alongside your right hip.