Yoga Weekly Plan: Wednesday - Yoga for Improving Lymphatic Circulation and Shaping the Body

yoga Weekly Plan: Wednesday - yoga for Improving Lymphatic Circulation and Shaping the Body

The nervous system plays a dominant role in maintaining the internal environment of the body, ensuring its integrity and unity, and coordinating its balance with the external environment. In the fast-paced life and work, the nervous system is often in a tense state for a long time, which can affect other organs and lead to problems such as insomnia, forgetfulness, lack of concentration, and digestive system disorders. In severe cases, it may even cause migraines, emotional instability, and more.

Self-assessment

If you frequently experience the following conditions, you need to focus on training to improve lymphatic circulation:

1. Easily constipated;

2. Shoulder and neck pain without apparent cause;

3. Cold hands and feet in winter;

4. Ineffective skincare despite using various products;

5. Morning puffiness and afternoon leg swelling;

6. Dry, split, and hair loss;

7. Persistent fatigue;

8. Struggling to lose weight;

9. Susceptible to colds;

10. Long periods of standing or sitting at work.

CHECK●The yoga exercises shown in the image below are designed to improve lymphatic circulation. Practicing these movements can promote lymphatic circulation, maintain the lymphatic system, accelerate the elimination of harmful substances from the body, enhance the immune system, eliminate edema, and shape the perfect body curves.

Crescent Lunge Pose

Target Muscles: Inner Thigh Muscles, Lymphatic System

Do not over-tense your shoulders, keep your upper body facing straight ahead to ensure the correct pelvic position. Avoid overextending your knees beyond your toes to prevent excessive pressure on the joints. If you cannot maintain body balance when raising both arms, you can start with lower body movements first and gradually add arm movements.

1. Kneeling with hands and knees supporting the body

● Kneel on the Yoga Mat with your hands supporting your body on the mat. Keep your waist and back parallel to the ground and look down at the floor.

2. Step left foot forward

● Take a big step forward with your left foot, placing it between your hands.

3. Keep the waist straight, extend the right leg

● Extend your right leg, with your right toes touching the mat and your upper body facing straight ahead. Place your hands on your knees.

4. Stretch both arms upward

● Stretch both arms upward on either side of your head, maintain body balance, press down on the pelvis, and lower the right knee to the ground.

5. Lift the body, forming a crescent lunge

● Lift your body, straighten your right leg, and raise your knee off the ground.

6. Return to the starting position

● Lower your arms, bring back your left foot, and return to the kneeling position. Repeat the movements, switching sides with the right foot forward.

Forward Bend Pose

Target Muscles: Latissimus Dorsi, Gluteus Maximus, Lower Back Muscles

During the forward bend, maintain a straight back and avoid hunching. If the movement feels challenging, you can touch the spine with one hand and use the other hand to support the elbow to allow for better extension.

1. Sit with crossed legs, spine straight

● Sit on the yoga mat with your legs crossed, keeping them straight and close together. Place your hands on the floor behind your body with your fingertips facing toward your feet.

2. Push both hands forward on the hips

● Lean back, slightly spread your knees apart, extend your thighs and hips forward, place both hands behind your waist and push them forward to support your body.

3. Arms stretch diagonally upward

● Place your right hand on your right heel, tighten your abdomen, and stretch your left hand diagonally backward. Maintain natural breathing. After 20 seconds, slowly return to the starting position, bend forward, stretch both arms forward, and relax the entire body. Repeat the movements with the opposite side.

Twisting Pose

Target Muscles: Hamstring Muscles, Obliques

Imagine twisting your body like wringing a towel to promote lymphatic flow throughout the body. During the exercise, maintain body balance and prevent shifting of the center of gravity.

1. Bend forward, hands touching the ground

● Stand with feet shoulder-width apart, hands resting on the waist. Bend your body forward, touch the ground with both hands, look backward, and keep your legs straight without bending your knees.

2. Rotate the body with both hands

● Gradually move both hands backward to the left side, and the soles of the feet will naturally rotate together until the upper body fully twists to the left.

3. Interlock both hands behind and raise them upward

● Interlock both hands behind your back and raise them as high as possible. Release your hands, return to the position of movement 1, and repeat the sequence with the opposite side.

Leg Lift Pose

1. Sit with both legs straight and together

● Sit on the yoga mat with both legs straight and together, place both hands behind your body to support it, and point your fingertips toward your feet.

2. Lift the hips, forming a plank-like position

● Use the strength of your waist and legs to lift your hips, pressing your feet flat on the ground, making your entire body look like a plank.

3. Alternate lifting legs with pointed toes

● Lift your left leg with toes pointing forward. Lower your left leg and lift your right leg. Repeat this leg-lifting sequence 10 times.

Target Muscles: Triceps Brachii, Gluteus Maximus

When sitting, avoid shrugging your shoulders. When raising your body, do not arch your head backward. Use force to lift your hips, and place your palms in the appropriate position to avoid excessive pressure on your wrists.

Arm Stretch Pose

Target Muscles: Triceps Brachii, Gluteus Maximus

When sitting, keep your waist straight and avoid hunching. When stretching upward, extend your arms fully and apply force to achieve better lymphatic massage for the armpits. Initially, if crossing your legs causes too much pressure on the hip joint, place them in a comfortable position to avoid excessive stress on the joints.

1. Sit cross-legged, relax the entire body

● Sit on the yoga mat with your right foot on top, left foot beneath, and your lower legs crossed together, placing your hands on your knees.

2. Interlock both hands and stretch them upward

● Maintain a sitting position, interlock your hands, and stretch both arms upward with your waist straight.

3. Bend the arms and touch the back

● Bend your elbows and arms backward towards the back of your head, with your fingers touching your neck. Straighten your arms again, repeating this action 5 times.

Stretching Pose

Target Muscles: Triceps Brachii, Gluteus Maximus, Deltoids

When beginning the exercise, if you find it difficult, you can place one hand on your spine and use the other hand to support the elbow from above to allow for better extension downward.

1. Cross both legs, align both knees

● Sit on the yoga mat with your legs crossed, keep both knees in a straight vertical line. Place your heels on both sides of your body, close to your thighs. Put your hands on both feet.

2. Bend the left arm backward

● Cross both legs, sit straight on the yoga mat. Place your right leg on top, left leg beneath, with both knees aligned vertically. Put both feet on the sides of your body, close to your thighs. Put both hands on both feet.

3. Interlock both hands behind and raise them upward

● Sit with your right hand behind your back and bend your elbow. Interlock your fingers with your left hand. Stay for 15 seconds, release both hands, and return to the position of movement 1. Swap the position of both legs, with the right leg on top, left leg beneath, and repeat the movements.

Feel free to adjust your practice based on your own fitness level, and remember to maintain proper alignment and breathing throughout the exercises.

Practicing these yoga movements regularly can help you improve your lymphatic circulation, enhance your overall well-being, and achieve a balanced and healthy body. Enjoy your yoga journey!