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Mindfulness & Movement
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

6 Yoga Poses To Improve Lymphatic Drainage


Are you looking for a way to boost your lymphatic circulation and promote optimal health and wellness? If so, incorporating yoga into your daily routine may be just what you need. Yoga is a type of exercise that combines breathing exercises, deep stretching, and relaxation techniques to improve your physical, mental, and emotional health. And when it comes to boosting lymphatic drainage, several yoga poses can help stimulate lymph flow, improve circulation, and support your body's natural ability to eliminate toxins and waste. In this article, we'll explore five yoga poses that can help you encourage lymphatic drainage and promote a healthy lymphatic system.

Before diving into the specific yoga poses, let's briefly discuss the lymphatic system and why it's essential for our overall health. The lymphatic system is a complex network of tissues and organs that help eliminate toxins, waste, and other harmful substances from our bodies. It's made up of lymphatic vessels, lymph nodes, and lymphatic fluids, and it plays a crucial role in our immune system by producing and transporting white blood cells. When the lymphatic system isn't functioning correctly, it can lead to swelling, inflammation, and an increased risk of infection. Fortunately, there are several yoga poses that can help encourage lymphatic drainage and improve circulation, which can help support a healthy lymphatic system. Let's explore some of these poses in more detail.


1. Standing Forward Bend



Standing forward bend, also known as Uttanasana, is a calming yoga pose that can help in boosting lymphatic circulation, relieving tension, and improving digestion.

To perform a standing forward bend:

  • Begin in a standing position with your feet flat on the ground, hip-width apart.

  • Take a deep breath and exhale as you bend forward from your hips, keeping your knees slightly bent.

  • Allow your head to relax and your arms to hang loosely, either clasping your elbows or reaching for the floor.

  • Hold the pose for 5-10 deep breaths. 

  • Inhale and slowly rise up, one vertebrae at a time.



2. Downward Facing Dog



Downward facing dog, also known as Adho Mukha Svanasana, is a popular inversion yoga pose that helps to stretch the spine, strengthen the upper body, and stimulate lymphatic circulation.

To perform downward facing dog:

  • Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.

  • Lift your hips up towards the ceiling, creating an inverted V-shape with your body.
  • Press your palms into the ground and actively reach your heels towards the floor.

  • Hold the pose for 5-10 deep breaths.

  • Exhale and release, lowering your knees back down to the ground or moving into a plank pose.



3. Legs Up The Wall



Legs up the wall, also known as Viparita Karani, is a restorative yoga pose that helps to reduce stress, activate the parasympthetic nervous system and encourage lymphatic circulation.

To perform legs up the wall: 

  • Lie down flat on your back, with your legs extended vertically up against a wall.

  • Allow your arms to rest by your sides, either straight or in a cactus position.

  • Take deep, slow breaths and relax your entire body.

  • Hold the pose for 5-10 minutes.

  • To come out of the pose, bend your knees and roll to one side before slowly sitting up.



4. Sun Salutations



Sun salutations, also known as Surya Namaskar, is a type of yoga sequence that involves a series of poses performed in a fluid motion. This sequence helps in improving circulation, warming up the body, and encouraging lymphatic drainage.

To perform the sun salutations yoga flow:

  • Begin in a standing position with your feet hip-width apart.

  • Inhale and raise your arms above your head, stretching your fingertips towards the sky.

  • Exhale and bend forward, bringing your hands to the ground.

  • Inhale and step your right foot back into a lunge position.

  • Exhale and step your left foot back to come into plank pose.

  • Inhale and lower your body to the ground.

  • Exhale and lift your chest up into cobra pose.

  • Inhale and tuck your toes under, lifting your hips up into downward facing dog.

  • Exhale and step your right foot forward into a lunge position.

  • Inhale and step your left foot forward to return to a forward bend.

  • Exhale and slowly return to an upright position.



5. Child's Pose



Child's pose, also known as Balasana, is a gentle yoga pose that helps in reducing stress, relaxing the body, and improving lymphatic drainage.

To perform child’s pose:

  • Begin on your hands and knees, with your hands shoulder-width apart.

  • Lower your hips down towards your heels.

  • Bring your upper body forward, lowering it until your forehead touches your yoga mat.

  • Allow your arms to rest by your sides or extend them out in front of you.

  • Close your eyes and take deep breaths, focusing on the sensation of lymphatic fluids flowing through your body.

  • Hold the pose for several seconds before slowly returning to an upright position



6. Supine Reclined Twist



Supine Reclined Twist is a gentle twist that can help stimulate the lymphatic system by compressing and then releasing the abdominal area. It's also a great pose for reducing tension and improving digestion.

To perform a supine reclined twist:

  • Lie flat on your back with your arms out to the sides and your palms facing up.

  • Bend your knees and bring them up toward your chest.

  • Slowly lower both knees to the right side of your body, keeping your shoulders on the ground.

  • Turn your head to the left and gaze out over your left shoulder.

  • Hold the pose for several deep breaths, then slowly bring your knees back to center and repeat on the other side.




Final thoughts

Incorporating yoga into your daily routine can provide numerous benefits for your overall health and well-being, including encouraging lymphatic drainage. By practicing yoga sequences that focus on poses like standing forward bend, downward facing dog, legs up the wall, cobra pose, and reclining twist, you can stimulate lymph flow, boost lymphatic circulation, and improve your body's ability to eliminate toxins and waste. Remember to practice deep breathing exercises, modify the poses to your level, and always listen to your body. By making yoga for lymphatic drainage a part of your home practice, you can support a healthy lymphatic system and promote optimal health and vitality.


Disclaimer: While these yoga positions may be beneficial for lymphatic drainage, it's important to remember that everyone's body is different, so it can be beneficial to gain further instructions from a qualified yoga instructor. If you have any health concerns or medical conditions, please consult with your healthcare provider before practicing yoga.



Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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