Diwali is a time of indulgence. With several feasts and get-togethers that mark our calendars in this festive season, sometimes our bodies and minds may feel a bit overloaded. This is exactly why you need a reset after the festival. In the Eightfold Path of Yoga, as outlined by Maharshi Patanjali, there is a concept called Saucha or cleansing. Detoxification is another term for cleansing.
Saucha is about cleansing not only the body but also the mind so that you can restore your balance and feel rejuvenated. Yoga practice can help you after the Diwali festival through yoga poses and meditation that facilitate a holistic detox. The festival, which lasts for about a week, may involve late nights, disrupted routines, sensory bombardment, and overindulgence in food. All these factors often lead to:
Toxins build up in your body due to consumption of foods high in sugar, fats and artificial flavors and colors.
Exhaustion of mind and body from too much social interactions, festival and event planning, and the general bustle around you.
Disturbed routines because of the holiday season, late night festivities, odd meal timings, lack of exercise and other sports.
To recover holistically and to restore balance to your body and mind, you need a Diwali detox which may involve yoga asana sequences and meditation, among other techniques.
Here is a yoga sequence you can follow after Diwali for a complete detox.
This is the first yoga pose in the yoga sequence for detoxification. The word ‘paschim’ meaning ‘west’ is used in the context of the posterior of the body and ‘uttana’ for stretching.
Steps:
Sit on a mat with legs fully stretched, feet together and toes facing upwards.
Keep the spine erect, shoulders and neck firm in its place.
Hands beside the body, palms facing down.
Raise both the arms beside the chest, folded at the elbows, parallel to the ground, palms facing down.
Inhaling, lean back to pull the trunk while keeping spine straight and toes pointing outwards.
Immediately, exhaling smoothly, bend forward, drawing in the abdomen, simultaneously stretching the hands to cross the toes, while pulling the toes inwards.
Immediately, come back and repeat the above steps continuously.
At the end 4 cycles (1 round) come to the center position and rest the arms by the side, to return to the starting position.
Recommended practice:
Repeat 4 cycles without pause to complete 1 round.
Practice 3 -4 rounds with a pause between rounds.
Limitations/ Contraindications:
Hypertension, heart ailments
Hernia, pregnancy, peptic ulcers, abdominal inflammations, serious spinal disorders.
Myopia, glaucoma and serious eye disorders.
Benefits:
It brings about deep intra-abdominal compression and a massage to abdominal viscera.
It relieves constipation, weak digestion and improves a sluggish liver.
Abdominal compression helps reduce fat deposits in the abdomen.
This kriya has immense benefits. The entire facial region is purified and energized.
Steps:
Sit or stand firmly, with the spine, neck and head held erect.
Take a few normal breaths and relax.
Inhale and exhale sharply, forcefully and quickly using the muscles of the throat, without contorting
the facial muscles.
Avoid flaring the nostrils and ensure there is minimal movement in the body.
The friction caused by the sharp breaths will create moderate sounds.
Ensure the breaths are short, sharp and forceful.
Inhalation and exhalation should be equal.
Do 10-15 cycles to complete 1 round.
Recommended practice:
Practice daily, 3-5 rounds/session, with a pause in-between rounds.
Limitations & Contraindications:
None – can be safely practiced by all.
Benefits:
Purifies the frontal air sinuses.
Flushes out stale residual air in the lungs.
Cleanses the nasal passages and the upper respiratory tract.
Removes excess phlegm in the sinus and nasal passages.
From the word, ‘jaya’ comes ujjayi, which means victory – victorious. “Ujjayi” is the
Pranayama which gi ves freedom from bondage.
Steps:
Do preliminary conditioning in Sukhasana or any other meditative posture.
Sit on a firm chair with an erect backrest, if unable to sit on the floor.
Keep the body above the waist straight, the spine erect and the eyes closed.
Close the mouth and constrict the throat.
Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration.
Allow the air to pass through the constricted throat, creating a “friction sound”.
Continue inhaling till a sense of fullness is felt.
Now exhale with the same constriction in the throat, as naturally as possible - gradually, avoiding jerky or hasty movements.
Take a few normal breaths and relax.
Recommended practice:
Practice daily, 5 rounds/session with pause in-between rounds.
Practice without strain, till a sense of fullness is experienced in inhalation, to a count as per individual comfort
Limitations /Contraindications:
Not recommended in serious cardiac and hypertension cases.
Benefits:
Beneficial in chronic cold, cough, indigestion, liver problems, dysentery, fever and other diseases.
Ghatashudhhi or purification of seven dhatus (elements): skin, flesh, blood, bones, marrow, fat and semen.
4. YOGENDRA VAMANDHOUTI
This is a simple and safe technique for maintaining good hygiene of the alimentary canal.
Steps:
Boil 1 liter of drinking water and let it cool till lukewarm.
Add 1 tablespoon each of salt and soda bicarbonate in equal proportions and stir well.
Stand or sit comfortably (sit in a squatting position, if comfortable).
Keep drinking this mixture till the stomach can contain it no more. Retain the water; do not throw out immediately.
Exhale completely and draw the stomach in, deep towards the spine.
After 5-10 seconds (as per individual comfort), relax the abdomen and inhale well, letting the stomach balloon. Keep repeating 5 to 10 times, as convenient.
Now apply slight pressure on the pit of the stomach with the palm and vomit the water out. If unable to vomit, insert the fore finger and touch the palate or the root of the tongue.
Rest for a few seconds and repeat step 5, above. Keep doing till all the water comes out. Avoid strain and exhaustion.
Recommended practice:
Begin by practicing daily for 2 weeks in the morning and then on alternate days for 1 month. Thereafter, once a fortnight or a month, as required.
Precaution:
Yogendra Vamandhouti should be practiced on an empty stomach after evacuating the bowels.
Rest well after the practice and have a light sattvic diet for the rest of the day.
Limitations /Contraindications:
High B.P., stomach ulcers, colitis, acidity and other heart ailments.
Benefits:
Favorable effects on the functioning of the kidneys, liver and the intestines.
Reduces excess phlegm, bile and gastric juices.
Offers relief in case of obesity, diabetes, gas and flatulence and constipation.
Detoxifies the digestive system.
It's easy to become entangled in daily stress and tension that cloud our minds as we go about our busy lives after the Diwali festival . However, it is possible to embrace peaceful states of mind. Here are some remarkable meditative practices that can detoxify your mind.
Derived from the yogic philosophy, Pratipaksha Bhavana is the practice of cultivating opposite thoughts. When negative emotions grip us, this practice encourages us to consciously replace them with their positive counterparts. This process triggers neural rewiring, gradually diminishing the stronghold of negativity on our minds.
Identify negative thought patterns.
Consciously replace them with positive affirmations or thoughts that uplift and inspire.
Repeat this practice consistently to rewire neural pathways.
The rhythmic repetition of sacred chants and mantras has been revered for its powerful effects on the psyche. Chanting induces a meditative state, calming the mind and reducing stress levels. Let the soothing vibrations permeate your being, washing away negativity and instilling a sense of tranquility.
Select a mantra or sacred chant.
Set aside a few moments daily for recitation.
Allow the rhythmic vibrations to induce a meditative state.
In the digital age, penning down our thoughts may seem archaic, but the act of writing holds immense therapeutic value. This simple practice shifts our focus from scarcity to abundance, rewiring our brains to perceive the world through a lens of gratitude. Over time, you'll notice a shift in your mindset, as negativity takes a backseat to gratitude and positivity.
Reflect on the day's positive experiences or things you're grateful for.
Pen them down in a journal or notebook.
Cultivate a mindset of abundance and gratitude.
Nature has a remarkable ability to heal and rejuvenate the mind. Spending time in nature reduces cortisol levels and enhances mood, promoting mental clarity and emotional well-being. Take regular retreats into nature, whether it's a leisurely stroll in the park or a weekend getaway to the wilderness, and feel the cleansing power of the natural world.
Whenever it is possible, plan a trip to a forest and immerse yourself in natural surroundings.
Engage your senses fully in the sights, sounds, and scents of the forest.
Experience reduced stress levels and enhanced mood.
How do yoga sequences help in detoxifying the body post-Diwali?
Yoga stimulates the internal organs, especially the digestive, lymphatic, and circulatory systems. Certain asanas improve metabolism, aid digestion, and encourage the elimination of toxins from the body.
Is fasting necessary for a Diwali detox?
Fasting is not necessary. A light, sattvic diet focused on fresh fruits, vegetables, and herbal teas can also support detox without the need for full fasting.
Can beginners try a yoga detox post-Diwali?
Yes, beginners can easily try simple detoxifying yoga techniques which are gentle yet effective in promoting detoxification.
Can yoga help with detoxifying the skin after Diwali?
Yes, yoga improves blood circulation, which brings more oxygen to the skin, enhancing its natural detoxification process.
Is there a specific time to practice yoga poses for detox?
Early morning is the best time for detox yoga, as the body is naturally in a state of cleansing. Practicing on an empty stomach enhances the detoxifying effects of yoga.
What should I eat while detoxing after Diwali?
Focus on light, sattvic foods like fruits, leafy greens, whole grains, and plenty of water. Avoid processed and fried foods, and include detoxifying beverages like lemon water, herbal teas, and coconut water.
Overview
Diwali leaves us with wonderful memories, but it can also leave the body and mind very exhausted. A Diwali detox through yoga, meditation, and pranayama can help cleanse the body and restore balance. True mental and physical wellness is a result of a holistic lifestyle which includes sensible eating habits, regular exercise, adequate sleep, and good relationships. Self-care routines such as yoga asanas and meditation are important to detoxify your mind and body and to cultivate harmony. In this way, you can experience a complete rejuvenation, preparing yourself for the winter months ahead with renewed energy.