Yoga for a healthy Lymphatic System
Yoga and Physiology for Optimal Health Series
by Cindy Dienhart, 500 RYT
The lymphatic system is part of the immune system and consists of nodes, vessels, and organs that transport lymph throughout the body. Lymph transports white blood cells through lymph nodes which are grouped in the throat, underarms, abdomen, and groin. These nodes store cells that help fight infection and filter the lymph before it returns to the bloodstream.
Lymph is a colorless fluid containing white blood cells, which bathes the tissues and drains through the lymphatic system into the bloodstream. Our white blood cells are stored in different places in the body, which are referred to as lymphoid organs.
The immune system includes a variety of defenses against viruses, bacteria, fungal infections, and parasites (such as thread worms). The lymphatic system is part of the broader immune system.
Organs/body parts
Unhealthy vs. Healthy
The lymphatic system only makes up 1% of your total body but it is the powerhouse behind your immune system. This system produces lymph fluid made up of white blood cells, mainly a type called Lymphocytes that “eat” bacteria, dead cells, and cancer cells.
The job of the lymphatic system is to filter the lymph fluid to remove these unwanted cells. When the system notes bacteria, it ramps up production of germ fighting white blood cells which causes the lymph nodes to swell.
The lymph nodes are where the immune fighting cells are and is where the lymph fluid gets filtered. The lymphatic system is essentially the drainage system for the waste in our cells. How do we know when our system is clogged up? You may feel water retention, brain fog, itchy skin, cold hands & feet along with soreness and stiffness in the morning.
How Yoga Helps keep Lymphatic system healthy
How do we keep the system clean and draining well?
Asana
Muscle contractions of movement (yoga asana), particularly in areas where there is a concentration of lymph nodes, along with deep diaphragmatic breathing helps to move the fluid in the lymphatic system around.
Inversions
Any pose which places the head below the heart, like standing forward bend and supported shoulder stand, moves lymph fluid into the respiratory organs where germs often enter the body. Once the head is back above the heart, gravity again assists the lymph fluid sending it toward the nodes for filtering.
Add these poses to your sequence regularly, not just when you have the first case of the sniffles, to build up your immune system as we enter into the winter months: down dog, dolphin, rabbit, forward folds (ragdoll and wide legged), shoulder stand, plow pose, supported bridge, wheel, camel, and child’s pose.
Pranayama
Prana moves the life force and fluids throughout the body to avoid stagnation and optimize balance and filtration of blood throughout the body
Restorative Yoga
Stress management practices unravel stress with the added benefit of moving lymph fluid throughout the body. Legs up the wall can be thought of as the “go to” pose for helping our lymphatic system. Here our legs are above our chest area allowing the flow of lymph fluid to reverse due to gravity, thus aiding our body’s waste removal process. This helps to restore body fluid to the upper body which also helps to reduce swelling and fatigue in the legs, feet, and ankles.
Resources
Is Your Immune System Unhealthy? Why Things Can Go Wrong, Cleveland Clinic, Health Essentials, December 7, 2016, https://health.clevelandclinic.org/can-immune-system-go-haywire-falter/
Joint Freeing Series PDF, David Goodwin, Scribd, https://www.scribd.com/document/326344867/Joint-Freeing-Series-pdf
Yoga and the Lymphatic System, Marcie Robinson, Kidding Around Yoga, Jan 11, 2018, https://kiddingaroundyoga.com/blog/lymphatic-system-yoga-immune-2/
Yoga for Immunity: How to Practice Your Way to Optimal Health, Meera Watts, Siddhi Yoga, March 19, 2020, https://www.siddhiyoga.com/yoga-for-immunity
Yoga and immune system functioning: a systematic review of randomized controlled trials, R I Falkenberg, C Eising, M L Peters, Journal of Behavioral Medicine, Feb 2018, https://pubmed.ncbi.nlm.nih.gov/29429046/