Follow the how-to sequence and photos shown below for an effective set of exercises that will help you reduce water weight, detox your body, and build lean muscle.
It is recommend to warm up for 3-5 rounds of slow, deep inhales and exhales through the nose.

Kick 1
Source: http://blog.gaiam.com/blog/detox-yoga-how-to-sequence/

Kick 2
Source: http://blog.gaiam.com/blog/detox-yoga-how-to-sequence/

Standing kicks: Step to the front of the mat. Reach down and plant palms at shoulder distance. Maintain your core strength by lifting the navel and low ribs toward the spine as you exhale and bring the right knee into the chest. As you exhale, kick one foot into the air. Alternate 5-10 times, then switch sides.

Down Dog Splits
Source: http://blog.gaiam.com/blog/detox-yoga-how-to-sequence/

Down Dog Splits: Plant your hands and walk back into Downward-Facing Dog Pose. Press hands and fingertips firmly into the mat, and lift the right leg. Square the hips and face toes towards the floor to access your navel lift. Press energetically out through your top heel. Pulse your leg higher 5-10 times.

Core Plank
Source: http://blog.gaiam.com/blog/detox-yoga-how-to-sequence/

Core Plank: Exhale and sweep your right knee into the chest. Bring your shoulders over the wrists, and round up through the back and hips, the higher, the better. Lift your navel into the spine, hold, and breathe for 3-5 breaths.

Twisted Lunge
Source: http://blog.gaiam.com/blog/detox-yoga-how-to-sequence/

Twisted Lunge: During the last Core Plank, lightly step your right foot to the right thumbs. Lift your back thigh up to make space, then curl the tailbone down, finding an inner wave from the pelvic floor, navel and low ribs to reach up into a high lunge. Bring the palms together at your chest. Place your left elbow on the right knee. Take 3-5 breaths here, then return to Down Dog.

Bow Pose
Source: http://blog.gaiam.com/blog/detox-yoga-how-to-sequence/

Bow Pose Waves: From Down Dog, come forward into Plank Pose, and lower onto the belly. Bend your knees, and either reach for your feet. Maintain the shins and feet over the thighs and press the feet back and up as you lift the heart and shoulders into a backbend. Repeat 3-5 times.

Child’s Pose
Source: http://blog.gaiam.com/blog/detox-yoga-how-to-sequence/

Child’s Pose: Press your hips to heels, back rounded. Touch your forehead to the floor and rest. Breathe deeply into the back body for 5-10 breaths.

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. We have heard that yoga-practice can have numerous health benefits for a person’s mind, body, and spirit. So let’s find out the main benefits of yoga.

For people who are in a healthy state, yoga works to:
* Increase Flexibility
* Increase Strength
* Muscle Toning
* Increase Strength of Ligaments and Tendons
* Complete Detoxification
* Increase Circulation and Lubrication within Joints
* Massage and Stimulate All Organs of the Body
* Quiet and Focus the Mind
* Integrate Mind Body and Spirit
* Creates a Balanced Sense of Being

For those suffering from illness, yoga therapy can help manage and/or alleviate:
* A Wide Range of Digestive Disorders
* Chronic Pain
* Spinal Degeneration
* Arthritis
* Anxiety
* Depression
* Diabetes
* Asthma
* Heart Disease
* Stress
* Thyroid Disease
* Hypertension

Other benefits of yoga:
Some studies have suggested that yoga may have a positive effect on learning and memory. Other researchers have been studying whether yoga can slow the aging process, increase a person’s sense of self-acceptance, or improve energy levels.

Nevertheless, as we can see, there is an abundance of anecdotal claims for what yoga can do. Go to any yoga studio and listen to students after class.
The only way to be certain of all that yoga can do for you is to try it for yourself and see.

1. “I’m not flexible enough”

This is probably the main thought people have when they hear about yoga. When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they might be too old, unfit, or “tight” to do yoga. The truth is you are never too old to improve flexibility. In fact, you will gain flexibility over time. Of course, you cannot compare yourself with the instructor who has probably years of experience. Instead you can see it as a motivation to reach that status.

2.  “Yoga is not a real workout”

Some people believe that yoga classes are easy and gentle. Even tough there a several types of yoga, some of them are really demanding and are really a workout. For example, 90-minute Bikram yoga class burns on average between 300-600 calories, while advanced and more active yoga practitioners can burn on average between 500-1000 calories per class.

Yoga Bikram Class
Source:http://stasosphere.com/experience-life/wp-content/uploads/2008/11/bikram.jpg

3. “Yoga is just for women”

One look at well-known yogis-from B.K.S Iyengar to Bikram-should dismiss this belief. While, the majority of yoga practitioners today are women it originated among men in India about 5,000 years ago.

The explanation could be the fact that men might feel intimidated stepping into a class dominated by women, especially one that requires movements that are completely different from anything they ever have tried.

 Nevertheless, I strongly believe people should give yoga a shot.