THE CLEAN UP CREW
The lymphatic system is a transport system that works as a clean up crew for the whole body. It gathers waste and toxins from our tissues and transports it to the bloodstream to be filtered and removed. It also works with the immune system to protect us from harmful pathogens by producing and transporting white blood cells, regulating inflammation, transporting nutrients and regulating fluid levels. Unlike the circulatory system, which is a closed circulatory system, the lymphatic system is an open circulatory system with no pump, and relies on internal pressure, muscle contractions, heart pulse and respiration to move the lymph through the vessels.
Within the lymphatic system there are around 600 small nodules that the lymph passes through called lymph nodes – with clusters situated in the neck, groins, armpits and behind the knees. The lymph nodes are where the white blood cells are produced and released. The nodes contain small blood vessels that continuously filter the lymph to remove waste and toxins. The lymph is also filtered in the upper chest where the lymphatic system merges with the two subclavicular veins. Once in the bloodstream the liver & kidneys filter and remove the waste.
When we inhale we increase pressure in the abdominal region and decrease pressure in the thoracic area. The increase in abdominal pressure draws lymph upwards towards the subclavicular veins, while the decrease in pressure in the thoracic region draws blood from the subclavicular vein to the heart (venous return) – giving the lymph waste an exit route. This increase in pressure is one the most efficient tools for keeping lymph flowing and is something that we can accentuate by deepening our breath in our yoga practice.
HOW YOGA CAN HELP
All movement creates internal pressure, muscle contractions and increased heart rate – creating favourable conditions for lymph flow. But yoga includes the added benefits of focused deep breathing and the ability to direct the internal pressure and muscle contractions to specific areas of the body that will enhance lymph flow. Yoga poses that compress and release the areas where the lymph nodes cluster (neck, groins, armpits and behind the knees) stimulate the nodes with internal pressure. Similarly twists and backbends create this internal pressure. Mini flows, where you repeat two poses linked with the breath, creates internal pressure, stimulates muscle contractions, the respiratory system and increases heart rate. The lymph vessels are mainly found in the area between the skin and the muscles. Gentle MFR techniques like pinning and twisting the MFR balls on the surface of the skin or gentle rolling in the lymph node cluster areas are a very effective way to create internal pressure. The calves are considered to be a second heart and are the primary pump for lymph return from the lower extremities. Muscle contractions in the calves enhance this lymph return. Finally, inversions will help by both reversing gravity and creating an increase of heart rate.
EXPLORING THE LYMPHATIC SYSTEM IN YOUR PRACTICE
Throughout the sequence there are lots of opportunities to support lymphatic flow. For added benefits you could choose one or two of the poses and linger in them for a few breaths. This sequence starts with a row of mini flows that will create internal pressure on the lymph node clusters of the groins, armpit and behind the knees. In the first mini flow of the second row you will pump your fists open and closed three times on your inhale as indicated by the illustration. When your arms are extended behind you squeeze your arms to your body to compress the armpits. The next two mini flows will stimulate muscle contractions in the legs. Move slowly through these mini flows and link your breath with your movement. The four pose flow in row three breaks the inhale into three to create a longer inhale and generate internal pressure to optimise lymph exit.
ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:
Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.
If there are specific poses that you would like to stay longer in, give yourself three deep breaths in those poses, and pick up the next pose with the allocated inhale or exhale as indicated by the sequence.
For a longer practice add in a Sun Salutations at the start of each mini flow or repeat each mini flow.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru