Yoga postures contract and expand muscles helping to remove blockages and alleviate lymph congestion. Postures and muscular movement encourage the healthy flow of lymph fluids and also promote the removal of bodily waste. In particular, inverted yoga postures use the pull of gravity to increase drainage, restore immunity and rejuvenate all bodily systems. Yoga inversions range from gentle to intermediate and advanced.
Legs Up The Wall
Viparita Karani or "Legs-Up-the-Wall" is a restorative yoga posture that helps to relieve congestion and rejuvenate the entire lymphatic system. Yoga practitioners of all body-types, ages and levels of experience can practice this pose. During pregnancy, Viparita Karani is the only appropriate inversion to practice. To invert the body, sit with one hip at the wall and knees hugged into your chest. Spin your body towards the wall to simultaneously lower your back to the flow and extend your legs up the wall. If you want to support your , you can prop a folded blanket beneath your sacrum. This pose can be practiced for five to 15 minutes.
Shoulder Stand
Salamba Sarvangasana or "Supported Shoulderstand" is an intermediate inversion that can support a healthy flow of lymphatic fluid. Unless you have an established yoga practice at home, only practice shoulder stand under the supervision of an experienced teacher. Also avoid this pose when experiencing neck pain as it will add pressure to the neck.
To prepare for this inversion, fold two or more blankets into squares that measure about 1 foot by 2 feet. Stack the blankets at the edge of your sticky mat and lie on your back with your shoulders supported by the blankets. To invert, bend your knees and plant the soles of your feet on the floor. Inhale, and as you exhale lift your knees and tailbone away from the floor while supporting your lower back with both palms. As the knees come closer to your face, engage the core and slowly straighten your legs towards the ceiling. Always keep the palms at your lower back for support. To lower down, bend the knees and slowly lower your tailbone to the floor.
Handstand
Adho Mukha Vrksasana or "Handstand" is a more advanced inversion that should always be practiced at the wall under the supervision of an experienced yoga teacher. If you have a fear of falling in handstand, or you've never practiced this pose before, you should take handstand prep with your heels supported at the wall and your palms planted on the floor. From here, you can play with building arm strength by removing one foot away from the wall at a time.
To move into traditional handstand, take Downward Facing Dog with your palms about two inches away from the wall. Bend one knee and step it in closer to the wall, almost like a "runners-lung." Then, begin to practice hoping on the bend leg while extending the back leg towards the wall. Eventually, you should gain enough momentum to get both heels to the wall. Once you arrive, play with engaging your core to slowly remove one, then both heels away from the wall. To lower down, engage your core and bring your heels back to the floor in Downward-Facing-Dog.
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