Clean and Green – Mini Cleanse

A fabulously healthy, one-day, clean and green mini cleanse....


During times like the first week of the new year, I love to cleanse a little. No big, elaborate, deep cleanse. Just an easy one, to make a fresh start and to feel lighter and more free in this new year. For me, it helps to leave all that’s behind me in the past and to set intentions for the new year. In that way, it not only cleanses my body but my mind as well.

I especially enjoy green smoothie cleanses, as they are easy to make, are packed with nutrients, help you to release any toxins and are still somewhat filling (at least compared to a juice fast).

How to do a Green Smoothie Cleanse

1. Stock up your fridge

Lots of fresh, organic green leafy veggies (lettuce, chard, spinach, kale, whatever you like or is available in your area) and lots of fresh, organic fruits (apples, pears, bananas, berries etc).

2. Dedicate at least one day to your cleanse

You can cleanse for longer if you wish, however, if it’s freezing outside or if your menstruation just started, start with just one day. If you have serious health concerns or if you’re pregnant, consult your doctor to check if a cleanse is right for you. It might be, but that’s hard to tell from here.

3. Wake up early

Wake early on your cleanse day. Start with oil pulling, then brush your teeth, scrape your tongue, drink two tall glasses of lukewarm water, use a neti pot for your sinuses, massage yourself with warm sesame oil, take a shower, drink a tall glass of fresh ginger lemon tea (boil 2 cups of water with 2 teaspoons grated fresh ginger for 5 to 10 minutes, remove from the heat and add 1 tbsp of fresh lemon juice). 

4. Meditate!

Even if it’s just for five minutes. Sit still and breathe.

5. Set an intention

Set an intention for your Cleanse Day.

6. Practise Yoga

Practise the yoga poses that feel right for you. Some Sun Salutations might be nice.

7. Make a Green Smoothie

Drink it very slowly and mindfully, really tasting each sip and chewing before you swallow. You can find some great smoothie recipes on EkhartYoga. For today, try a tasty green apple, pear and spinach smoothie

8. Drink lots and lots of lukewarm water

Drink lots of water during the day. Room temperature or slightly warmer water is kinder to your system than ice cold. This can also help alleviate detox symptoms such as headaches, nausea or feeling weak.

9. Walk 

Go outside for a long walk, preferably in nature, in silence. If it’s cold, rainy or stormy, just wrap yourself like a burrito and go anyway. Your body and mind will thank you for it. It’s not only great to get some fresh air, but walking also helps to release toxins. Try to be aware of your breath when you’re walking.

10. Lemon and ginger tea 

When you get home, make a large pot of fresh ginger lemon tea, curl up on the couch with a blanket and your tea. You can read a little if you like.

11. Make another Green Smoothie!

Try to make one with different ingredients than your morning smoothie. Make sure you chew your smoothie well before you swallow.

12. Rest

You can read, draw, write in your journal, do some Restorative yoga, meditate or sleep – whatever feels best for you.

13. Another Green Smoothie

At around 5 PM, it’s time for… guess what? Yes! Another Green Smoothie! Choose another recipe and enjoy slowly and mindfully.

14. Take a bath

With Epsom salt or apple cider vinegar (both will help the detoxification process) and go to bed early. Before you go to sleep write in your journal. Remember your intention from earlier today and if that one still feels right for you, write it in your journal. If another intention pops up, write that one down as well.

Sleep well!

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Irina VerwerIrina Verwer is a yoga teacher, Somatic therapist, intimacy coach, Ayurvedic practitioner, vegan chef and writer of two yogic cookbooks. Very grateful for and inspired by all of her teachers, Irina has created a unique style of teaching that is both intense and gentle.