Yoga’s influence in the function of the lymphatic system may be one of the least known and under appreciated benefits of a regular asana practice. Healthy lymph flow is a key component to healing as well as building a strong immune system. Gentle twists and bends can encourage lymphatic networks to flush stagnant material from the body. Known as a lymphatic drain in the field of massage, both depend on gravity to move fluid through lymph vessels for cleansing. Assisting this part of the immune system with gentle yoga or simple techniques in self-massage protects the body from the challenges of the winter months ahead.

About the Lymphatic System

The Cleveland Clinic describes the lymphatic system as organs, vessels and tissues that carry a clear fluid throughout the body cleaving unwanted material. By collecting and destroying harmful particles, it filters out toxins. While some impurities are processed and excreted through the kidneys and liver, the lymphatic system protects the body from a wide variety of pathogens, damaged cells and other contaminants that can cause swelling and susceptibility to illness.

As part of the immune system, the lymphatic system regulates normal fluid levels in the body while absorbing fats and fat-soluble vitamins in the bloodstream. Plasma, for instance, delivers oxygen; but it also feeds nutrients to nearby tissues. The lymphatic system picks up any excess including the plasma that is not absorbed. Caught by lymphatic capillaries, this laden fluid will filter through the lymph nodes and the spleen before returning to the bloodstream.

Players in the Lymphatic System

Lymph nodes are bean-shaped glands that monitor and cleanse lymph fluid as it passes through. Clearing out damaged cells, lymph nodes also store cells that attack and destroy harmful substances like bacteria. Lymph nodes are scattered throughout body some of which are closely connected in chains. Some may be felt through the skin in areas like the neck, armpits and groin. Others are deeper inside the body.

The largest lymphatic organ, the spleen is located on the left side of the body under the ribs and above the stomach. Monitoring blood and removing unhealthy cells, it also stores oxygen rich red blood cells and platelets which seal wounds.

Another major player is mucosa-associated lymphoid tissue (MALT). This mucus membrane exists throughout the body lining tonsils, airways, the small intestine and appendix. MALT looks for and destroys harmful germs.

Mobilizing Lymph Fluid with the Breath

Diaphragmatic breathing acts as a central pump activating lymph vessels. The pulsing of nearby arteries and the gentle isometric squeeze of the diaphragm helps the flow and circulation of the lymphatic system. Keep in mind this type of breathing cultivates a sense of ease rather than a cardiovascular experience.

Start in a seated position or laying your back, place your hands on your belly. As you inhale expand the ribs and belly. Exhaling, let the ribs deflate and the belly retract. Continue for as long as you are comfortable. The intra-abdominal pressure of conscious breathing squeezes deeper lymph nodes stimulating flow.

Asana — The Physical Practice 

Health care provider and senior teacher at Yoga Medicine, Rachel Land, suggests gentle postures to mobilize the lymphatic system. Based on simple movements, changes in pressure around the joints where chains of lymph nodes congregate are ideal spots for moving lymphatic fluids, boosting immune response.

We are drawn to a yoga practice for many reasons. The impact of yoga on circulation to improve lymph flow is a worthwhile goal own its own. Because the lymphatic system needs to be pumped, it benefits from the ways yoga alters the body’s relationship to gravity and may also have a temporary trimming effect because it helps move fluid through the body.

In addition to proper nutrition and sleep, a yoga routine can be an effective tool to maintain immune health at no cost as well as these next uncomplicated massage tips.

Legs up the Wall

Try viparita karani (legs up the wall.) Lying your back, rest your legs on the wall. Bend your knees, lift your hips and slide a prop under your sacrum. Your hips should be a little higher than your heart.

Once your hips are stable on the prop, move your feet away from the wall and balance the weight of your legs over your hips relaxing your hip flexors and abdominal muscles. Slowly pointing and flexing your feet, circle your ankles. This contracting and relaxing of the muscles helps gravity draw the lymph out of your legs.

When you are ready to move on, bend your knees and slowly return your feet to the wall. Slide the prop out, bend your knees and use your arms to squeeze your knees into your chest. Feel a gentle compression in your groin, round your back and roll onto your side finding your way to an upright position.

Seated Side Bends + Neck Stretches

Come to an easy sukasana (cross-legged position), sitting on your prop if that’s more comfortable. Sweep your right arm overhead with left hand on the floor. Stretch through the right armpit by pressing your right sitting bone into the floor. Open the ribs to the right and gradually move the left hand away from you. Breathe.

Return to a neutral position. Place your right hand behind you on the floor, left hand on your right knee. Look over your left shoulder for a gentle neck stretch. Returning to a neutral position, allow the right ear to reach toward your right shoulder for an extra neck stretch. Switch legs and repeat on the other side.

Twists

Incorporating more twists into your passive sun salutation can also come in the form of a lunge as another foundation for upper body twists. Be creative and see where a gentle twist feels good. Continue to breathe using the rhythmic movement of your abdomen to increase the compression.

Lymphatic Drainage Massage

Lymphatic drainage massage is often recommended in hospitals to assist the body’s natural ability to heal itself by speeding recovery time. Studies published by the National Institutes of Health show lymphatic drainage benefits cancer treatments, rheumatoid arthritis, fibromyalgia and recovery from surgeries that affect circulation in the extremities. This hands-on approach is called a manual lymphatic drain (MLD).

Certified therapists commonly use MLD to relieve swelling by coaxing lymph fluid by barely stroking the skin. This light pressure mobilizes the lymphatic system directly beneath the skin.

MLD follows a specific sequence, starting with the main drains of the lymph nodes in the neck, groin and armpits. Mae Murakami, a physical therapist at Cedars-Sinai, an academic health care organization, suggests this simple self-care technique:

 

• Softly move your fingers in a motion that creates the letter “”
• Massaging tissues that are NOT swollen pushes fluid through the nodes clearing pathways back toward the heart.
• Avoid using oils or lotions during the massage as lymphatic drainage acts on the skin.

 

Additional Techniques

Dry brushing has gained popularity in recent years for its ability to keep the lymphatic system healthy while exfoliating the skin. Just move the brush in a circular motion starting at the extremities and working your way toward the trunk of the body.

Tapping the area just above the collarbones with light pressure can activate lymph capillaries beneath the skin.

When to See a Doctor

Seek medical help if you experience fatigue, pain or if the swelling gets worse. Though lymphatic drainage is a safe procedure, consult your doctor in the event of active infections, kidney disorders, heart conditions, high blood pressure, or pregnancy.

Natural wastes from your cells are processed daily, but your body is susceptible to other contaminants on a regular basis. Denver’s School of Medical and Botanical Esthetics estimates exposure to 82,000 different toxins in chemically-based products and processed foods weekly. A lymphatic drain as part of your daily care can help strengthen your immune system’s ability to thwart a myriad of unwitting invaders.

Balancing your physical and mental health as the seasons change as well as the season of your life improves the quality in everything you love to do. And, as our first line of defense against disease, maintaining a healthy lymphatic system feels particularly relevant right now.

 

Marja Wilson