Yoga For Lymph Drainage
LET'S START WITH WHAT IS THE LYMPHATIC SYSTEM?
The lymphatic system is a complex network of tissues, organs, and vessels that play a crucial role in the immune system and maintaining fluid balance in the body. It works in conjunction with the circulatory system to circulate lymph, a clear fluid containing white blood cells, throughout the body. Overall, the lymphatic system acts as a drainage and filtration system for the body, removing excess fluid and waste products while helping to defend against infections and diseases.
When your lymphatic system isn’t functioning properly, fluid can build up in your body tissue and lead to swelling. Lymphedema is a medical condition characterized by swelling that can make life more difficult due to pain, decreased mobility, and other symptoms. Fortunately, there are several ways to support your lymphatic system at home, such as yoga. While yoga cannot cure lymphedema, it may help encourage lymphatic drainage and provide some relief from swelling and symptoms.
HOW DO YOU KNOW IF YOUR LYMPHATIC SYSTEM IS CONGESTED?
A few symptoms that could indicate lymphatic congestion include:
- Fatigue
- Stiffness
- Muscle and joint pain
- Arthritis
- Bloating
- Fluid retaining
- Breast swelling during your cycle
- Frequent headaches
- Sinus infections
- Unexplained injuries
- Weight gain
- Cold hands and feet
- Skin problems and cellulite
HOW CAN YOGA ASSIST WITH LYMPH DRAINAGE?
Yoga can assist with lymph drainage through various mechanisms that involve movement, deep breathing, and specific postures. The lymphatic system is responsible for removing waste, toxins, and excess fluid from the body, and yoga practices may help stimulate lymphatic flow, support detoxification, and improve overall lymphatic function. Here are some ways in which yoga can assist with lymph drainage:
Movement and Physical Activity:
Yoga involves gentle movements, stretches, and flows that activate the muscles and stimulate blood flow. When you move your body through yoga poses, it may create a pumping action that helps move lymphatic fluid through the lymphatic vessels, enhancing lymphatic circulation and drainage.
Inverted Poses:
Certain inverted yoga poses, such as Shoulder Stand (Sarvangasana), Legs-Up-the-Wall Pose (Viparita Karani), or Downward-Facing Dog (Adho Mukha Svanasana), can facilitate lymphatic drainage by utilizing gravity.
Twisting Poses:
Yoga poses that involve twisting, such as Bharadvaja’s Twist (Bharadvajasana), Seated Spinal Twist (Ardha Matsyendrasana), or Revolved Triangle Pose (Parivrtta Trikonasana), may help ‘wring’ out the abdominal organs and may create a pumping action that stimulates the lymphatic system. Twisting poses may also compress and release the lymph nodes, supporting lymphatic drainage.
Deep Breathing:
Yoga emphasizes conscious breathing techniques, such as deep diaphragmatic breathing or alternate nostril breathing. Deep breathing can improve oxygenation and circulation, which supports lymphatic flow. It may also stimulates the movement of the diaphragm, which can act as a pump for the lymphatic system, facilitating drainage.
Restorative Yoga:
Restorative yoga poses, which involve gentle stretching and prolonged relaxation, can help reduce stress and promote relaxation. When the body is in a relaxed state, the parasympathetic nervous system can be activated, which may aid in lymphatic circulation and drainage.
Self-Massage:
Incorporating self-massage techniques during yoga practice can further support lymphatic drainage. Use gentle, circular motions to stimulate lymphatic flow in areas such as the neck, armpits, groin, and behind the knees. This can be particularly beneficial before or after yoga practice.
Remember that yoga should be practiced with awareness, and it is always advisable to consult with a qualified yoga instructor or healthcare professional, especially if you have any specific health concerns. They can provide guidance on suitable yoga practices and modifications tailored to your individual needs.
Yoga for Lymphatic Drainage - on the Mat or at Home.
SEATED NECK STRETCH
The Seated Neck Stretch is a simple yoga pose that can help patients with head, neck, or upper body lymphedema. By doing this stretch, you can encourage drainage to provide relief and reduce swelling in your head, neck, shoulders, and arms. To start, sit down in a chair or on the floor and clasp your palms behind your head. Slowly bring your head down to your chest, and once your head and neck are stretched out, hold the pose for about 30 seconds before releasing. You can repeat this same process to stretch your neck from side to side, only with one hand on each side of your head.
SUPINE TWIST - RECLINED
During the supine reclined twist, make sure you are lying on your back with your arms extended out to form a T shape. Remember to focus on your breathing and stay relaxed throughout the pose, just like any other yoga posture. Repeat this cycle several times until you feel comfortable.
BRIDGE POSE
The bridge pose is a slightly more complex yoga position that provides great relief for lymphedema. To start, lie on your back with your feet flat on the yoga mat and your knees bent. Make sure that your knees are vertically aligned with your feet on the mat. Then, lift your pelvis as if you are performing a pelvic thrust, creating a bridge from your midsection to your shoulders, neck, and head. Hold this position for about 30 seconds, then take a break and repeat. The bridge pose is excellent for working out your legs, hips, and spine.
LEGS AGAINST THE WALL
A simple yoga pose that can be very effective in managing lymphedema is positioning your legs against the wall. As the name suggests, this pose involves placing your legs against a wall and can be a great way to relieve pressure and swelling in the legs and feet that may result from lymphedema.
When you assume this pose, gravity can work with you to slowly circulate fluid that builds up in your feet, ankles, or legs back to your heart. This may help reduce swelling and discomfort caused by lymphedema.
CAT-COW POSE
This pose can be an excellent way to boost circulation, reduce swelling and pain. Begin by keeping your hands shoulder-width apart and your knees directly below your hips. While inhaling deeply, curve your lower back, bring your head up, and tilt your pelvis up like a cow. Then, while exhaling deeply, bring your abdomen in, arch your spine, and bring your head and pelvis down like a cat. Repeat this several times to get the most out of this pose.
DOWNDOG
A popular yoga pose for lymphatic drainage is the Downward Dog. To perform this pose, ensure that your hands are shoulder-width apart and your fingers are spread out wide. Press your hands into the mat and gently tuck your toes under. Take a deep inhale, then exhale deeply while keeping your hands pressed into the mat. Lift your knees off the floor and straighten your legs as much as you can.
CHILDS POSE
The Child’s Pose may be a gentle and effective way to stretch your back, hips, and thighs. To do this pose, kneel and sit on your knees with them slightly apart. Lean forward and fold your arms in front of you on the floor. Rest your forehead on your arms and take slow, deep breaths for at least eight breaths. Remember to inhale and exhale slowly and deeply throughout the pose.
Yoga for Lymphatic Drainage - Aerial Variations
STANDING NECK STRETCH
The standing neck stretch is a simple stretch that may help lymphedema that may help with head, neck, or upper body lymphedema. You may be able to encourage drainage and reduce swelling in your head, neck, shoulders, and arms by doing the seated neck stretch. To start this pose, stand in front of your hammock, clasp your palms behind your head, and slowly bring your head down to your chest. Once your head and neck are stretched out, hold the pose for about 30 seconds before you release. You can repeat this same process to stretch your neck from side to side, only with one hand on each side of your head.
SUSPENDED TWIST
To get started, create a rope with your hammock and slide your buttocks into it, ensuring that you’re sitting comfortably. Cross your legs while keeping your bottom foot on the floor. Twist towards the top leg side and place your hand on the outside of your thigh. Remember to focus on your breathing and stay relaxed. Repeat this cycle several times until you feel comfortable.
BRIDGE POSE
Begin by lying on your back with your feet hooked into the hammock. Then, lift your pelvis, as if you are performing a pelvic thrust, to create a bridge from your midsection to your shoulders, neck, and head. Hold this position for about 30 seconds, then take a break and repeat the process.
LEGS SUPPORTED IN THE HAMMOCK
Start by lying on your back with your feet hooked into the hammock. In this pose, gravity works with you to slowly circulate fluid that builds up in your feet, ankles, or legs back to your heart.
CAT-COW POSE
To perform this exercise, stand behind your hammock and reach up to grip it. Then, bend your knees as if you are about to sit on a chair, ensuring that your shoulders and hips are aligned. As you inhale, push your chest forward and upwards while arching your back. Exhale as you round your back, bringing your chin and pubic bone towards each other. Repeat this movement several times to complete the exercise. Make sure to maintain proper form throughout the exercise.
DOWNDOG
Begin in push grip behind hammock. Hinge at hips, lower hands to floor, walk hands forward and feet backwards. Relax into inversion.
CHILDS POSE
Assume a push-up position with your hands and knees, then lower your buttocks to your heels and stretch your arms forward. Relax into the pose. Inhale and exhale slowly and deeply for at least eight breaths.
