Wouldn’t it be great if there were a magic, immunity-boosting pill? No one wants to succumb to the winter flu or virus. The internet and social media tout “quick fixes” and magic vitamins to prevent sniffles. Truthfully, staying healthy and supporting your immune system is far more complicated.

The immune system is a complex network of cells, tissues, and organs, including your lymphatic system. Your lymphatic system– consisting of your spleen, thymus gland, tonsils, and adenoids- is the first line of defense against disease. One of the best ways to support it is with physical movement and deep breathing practices as found in yoga.

Lymphatic System

The lymphatic system is like your body’s housekeeper. It works to clear out waste and toxins and collect excess fluid from your body’s tissues which it returns to your circulatory system. At the same time, the lymphatic system protects your body by producing and releasing white blood cells (also known as lymphocytes) and other immune cells. These cells monitor and destroy foreign invaders, such as bacteria, viruses, parasites, and fungi.

Much of the work of the lymphatic system is done by an intricate system of lymphatic vessels and lymph nodes. Organized in a web-like network throughout your body, lymphatic vessels transport lymph (aka lymphatic fluid) to two ducts located in the upper chest: the right lymphatic duct and the thoracic duct. These ducts then return the lymph into your bloodstream.

The lymphatic vessels are punctuated at intervals with clusters of lymph nodes. Often found in areas such as your armpits, groin, or neck, the lymph nodes fight infections by attacking and destroying germs trapped in the lymphatic fluid.

Unlike blood which moves by the heart pumping, lymph fluid has no intrinsic pump. It is pushed through the vessels via muscular contraction when you move. This is why physical exercise, such as yoga, is key for staying healthy and maintaining healthy lymph flow.

How Yoga Supports Lymphatic Flow

Yoga is an ideal way to target the three primary areas most influential in mounting an immune response: the neck, armpit, and abdomen. The first two areas contain lymph nodes right under the skin, whereas the abdomen houses deeper lymph nodes throughout the digestive tract. Yoga twists, forward bends, and side bends, gently compress these areas to push fluid toward the lymph nodes and out into the circulatory system.

Inversions are also excellent for supporting lymphatic flow by counteracting the force of gravity. Normally gravity hinders the flow of lymph by pulling it down into the legs and feet where it tends to cause swelling. However, inversion poses, like Headstand (Shirshasana) or Legs-Up-the-Wall (Vipariti Karani), use the force of gravity to direct lymph flow back toward the head and heart to be cleansed and absorbed back into the bloodstream.

Also key is deep, diaphragmatic breathing. When you inhale, the diaphragm contracts and moves down, altering the pressure in the chest and abdomen. This forces lymph to flow back into the bloodstream. Additionally, diaphragmatic breathing plays a role in regulating stress which is known to dampen the body’s immune response.

6 Yoga Poses to Support Lymphatic Drainage

When practicing yoga to target the lymphatic system, it is helpful to keep the following in mind:

1. Focus on deep, relaxed breathing as you move. This is key to creating an internal pump to drive the passive lymphatic system.
2. Move in and out of the poses with ease. Since most lymph nodes are found just under the skin, slow, mindful movement is more effective in facilitating lymph movement.
3. Movements should be pain-free. If not, stop and consult your healthcare provider before continuing. Though the following practices are relatively safe, if you have a known illness, injury, cancer, lymphedema, or significant health concerns, it’s always best to contact your healthcare provider who knows your specific needs before starting a new routine such as this one.

Here is a short yoga sequence to encourage lymphatic flow. You will need a chair, a yoga blanket (or beach towel), and some wall space.

**Click here to view a video of this practice**

Diaphragmatic Breathing

Diaphragmatic (or abdominal) breathing is one of the most effective ways to stimulate fluid moving through the thoracic duct. This large, lymphatic vessel runs from the abdomen to the base of the neck.

1. Start in a comfortable position sitting in a chair or on your back with your knees bent. Rest both hands on your belly.
2. Take slow, deep breaths, inhaling through your nose and allowing your stomach to rise. Pause for 1 second with your lungs full of air. Then exhale slowly through your mouth. Repeat this five times.

Shoulder Rolls

Activating the muscles of the upper back and shoulders stimulates lymph to flow from the head, neck, and shoulders down toward the thymus and thoracic duct where it can be reabsorbed into the bloodstream.

1. Sit upright in a chair or supported on the floor, hands resting in your lap.
2. Inhale your shoulders forward and up towards your ears, exhaling them back and down.
3. Continue making slow, smooth circles with your shoulders. After about five circles, switch and circle your shoulders forward five times.
   
   

Easy Seated Lymphatic Twist (Sukhasana)

Many lymph nodes congregate in the neck, so neck movements help stimulate lymphatic drainage here. This seated twist supports lymphatic flow through the neck, under the collarbones, and near the thoracic duct. This pose is especially beneficial for boosting lymphatic flow around the lymph nodes in your neck when you’re feeling a bit run down or have the beginnings of a sore throat.

1. Sit on the edge of a chair with your feet flat on the floor.
2. Place your right hand on the chair behind you and your left hand on your right leg.
3. Inhale to lengthen your spine, then exhale, turning your shoulders gently to the right.
4. With an inhale, turn your head to look over your left shoulder.
5. You can stay here or allow your head to lean back slightly to the left. You’ll feel a gentle stretch on the right side of your neck.
6. Keep your right shoulder relaxed as you stay in this position for three breaths.
7. To exit the pose, inhale your head to the center and release the twist.
8. Pause for a breath before repeating to the left.

Cactus Arm Chair Lunge (Anjaneyasana)

Lunges are a great way to compress the lymph nodes in the groin. Adding the arm movement helps pump lymphatic fluid through the arms and chest.

1. Start by placing a chair against a door or wall. Stand arm distance from the left side of the chair. Holding the back of the chair or wall, step your left foot onto the chair seat.
2. As you exhale, let your pelvis shift forward so you feel some gentle compression in the crease of your hip.
3. Next, lift your right arm out to the side, elbow bent. Keep your elbow at shoulder level and draw it back so you feel a gentle stretch across your upper chest.
4. Open and close your fist three to four times. This will help to pump lymph down the arm and towards the heart.
5. Release your hand and arm down by your side as you move your hips back over your standing right leg. Repeat three more times.
6. Then, holding the chair or wall, bring your left foot to the floor. Move the right side of the chair and repeat with the right leg and left arm.

Seated Camel (Ustrasana)

Backbends, like this seated version of Camel, facilitate lymphatic drainage by creating internal pressure through muscle contractions that stimulate the flow of lymph.

1. Sit towards the front edge of the chair. Reach your arms back to grasp the sides of the chair, keeping the spine long.
2. On an inhale, slowly lengthen the front of the torso, lifting the sternum and drawing the shoulder blades toward the center of the back. Feel the expansion of the chest as you take two more breaths.
3. As you exhale, lower the chin and come back to seated. Repeat twice more.

Legs On a Chair (Viparita Karani variation)

Inversions are a great way to enhance lymphatic return to the heart. You can do this pose lying on a bed with several pillows under your lower legs.

1. Fold a blanket or beach towel into a thick rectangle. Position a chair in front of you with the back of the chair against a wall.
2. Sit close to the chair with your blanket nearby. Then carefully roll onto your back as you swing your legs onto the chair seat. Find a comfortable distance from the chair so your legs can easily rest on it.
3. Next, press the back of your legs into the chair seat, lift your hips slightly, and place the folded blanket under your pelvis. Take time to make any adjustments so your lower back feels comfortable and your pelvis (not your spine) is resting on the blanket.
4. Rest your arms by your sides or on your belly and breathe. With each exhalation, release your body a little more into the support of the floor. Stay here for 10-15 breaths.
5. To come out, bend your knees to bring your feet to the edge of the chair seat. Roll to one side, bringing your legs to the floor. Pause for two breaths before coming up to seated.

Taking care of your lymphatic system through yoga poses that enhance lymphatic flow may not be a miracle cure, but it can support your immune system. This way, when you're faced with winter flu or a cold, your body will be better prepared to fight them off.

Be well!

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