By Sejal Shah | Posted: April 24, 2020
Did you know that yoga can strengthen your lymphatic system and boost our immune system? We practice yoga for many reasons: stress relief, flexibility, mobility, or strength, or for spiritual connection, connection to our higher selves, and refreshing our mind and bodies. Yoga helps to build our resilience in many different ways including boosting our immune system.
The lymphatic system plays an integral role in the immune functions of the body. It is the first line of defense against disease. Your yoga practice can play a huge role in improving the lymphatic flow in your whole body which is directly related to the way your immune system works.
Signs of imbalanced lymphatic drainage
The lymphatic system is out of balance in many people due to reasons including nutrient deficiencies, high intake of unhealthy and processed foods, and lack of physical activity. Arthritis, skin conditions, digestive disorders, frequent headaches, sinus infections, unexplained injuries, excess weight, chronic fatigue are some of the health conditions which could suggest that your lymphatic system is not functioning optimally and requires a proper cleansing.
A 15-minute yoga routine to boost your lymphatic and immune system
If you are observing any of the above signs or conditions in your body or even otherwise, it is good to maintain a healthy lymphatic flow in your body.
Watch this video to understand the basics of the lymphatic system and to practice a 15-minute yoga routine to enhance the functioning of the lymphatic system that can help boost your immunity too.
These practices can be either done on your yoga mat on the floor or sitting on the chair as shown in the video if you are not able to sit on the floor.
Practice this routine at least 2-3 times a week and see the changes in your body. Do let us know your experience at the blog@us.artofliving.org
Learn the breathing and yoga postures shown in the video with an instructor in an Online Sri Sri Yoga Foundation Program.
Here are 8 more ways to improve your lymphatic drainage:
1. Breathe deeply and rhythmically
Human body has 3 times more lymph fluid than blood, but there is no organ like the heart to pump it. Deep breathing provides a pumping action and helps the lymphatic system transport the toxins into the blood before they are detoxified by the liver. A research on powerful rhythmic breathing technique—Sudarshan Kriya—showed enhanced immune functions by increasing 5 times more lymphocytes. This technique can now be learnt online from the comfort of your own home for a limited time at the time of this global COVID-19 crisis by registering for the Online Happiness Program.
2. Manage your stress well
Stress and immunity are inversely proportional. When you are stressed, your whole body seems to be tight, tensed and constricted. This naturally affects blood and lymph flow causing toxin accumulation. By joining this FREE online class on how to transform your stress into ease by using simple tools like breath and meditation, you will not only be able to calm your mind but also improve your body’s immune system.
3. Drink an adequate amount of water every day
Lymph becomes thicker and less mobile when we are dehydrated, but flows well when we drink plenty of fluids. To stay well hydrated and to further cleanse your system of toxins, you should drink 64 or more ounces of water everyday.
4. Take alternate hot and cold Showers
The hot water helps dilate the blood vessels, while the cold water shrivels them. This creates a “pump” like action that flushes out the toxic fluids that have accumulated in the body.
5. Do self massage or ayurvedic abhyanga or dry brushing
A daily practice of abhyanga - which generally takes around 15 minutes - is known to improve circulation, remove toxins by stimulating the lymphatic system, promote longevity, create balance and foster well-being physically, mentally and emotionally. Alternatively you can also brush your dry skin in a circular motion for 10 minutes by using a natural bristle brush, and then take a shower. You can combine dry brushing with hot and cold showers for better effects.
6. Exercise well
Regular exercise is key for a healthy lymphatic system. Start with less vigorous sessions, and try to slowly incorporate more intense exercises to your routine.
7. Avoid wearing tight clothes
Wearing excessively tight clothing reduces circulation in the lymphatic system and can cause blockages in the lymphatic system leading to an accumulation of toxins.
8. Eat healthy
Eating raw and nutrient rich foods promotes a healthy lymphatic system. Some of the best cleansing foods for the lymphatic system are leafy green vegetables, low sugar fruits, ground flaxseeds, chia seeds, avocados, almonds, walnuts, cranberries, whole grains. Include these in your regular diet. Processed foods, conventionally raised meat, artificial sweeteners, dairy products, sugar, soy, table salt cause blockages to the lymphatic system. So best to avoid them.
Learn and practice these tools regularly and keep your lymphatic and immune system ready to combat any external threat!
Adopting these simple changes in your lifestyle can transform your stagnant lymph into a flowing, health enhancing stream that cleanses and drains the blocked channels of your body—strengthening your immune response and revitalizing your whole being.
To know more about the Sudarshan Kriya as mentioned in the point #2, join Beyond Breath, a free online introductory session.
Sejal Shah, E-YRT 500 Sri Sri Yoga Teacher, YACEP, Meditation Teacher, Happiness expert, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath. She can be followed on Instagram, Twitter, and Facebook.
