One of the key aspects of overall health is good circulation, which ensures that oxygen and nutrients are efficiently delivered to all parts of the body. Yoga has been shown to be effective in improving circulation, which reduces blood pressure and inflammation, as well as detoxifies the circulatory system.
Here are our favorite yoga poses for better circulation.
Downward Dog
- Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
- Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
- Exhale relaxing slowly lowering the body, relaxing the arms and legs.
Forward Fold
- Sit tall with your feet hip-width apart.
- Take a deep breath in, then exhale as you bend forward from the hips.
- Reach for your knees, shins, or toes.
- Aim to press your chest against your thighs. Relax the muscles in your head and neck.
- Hold the pose for 3 deep breaths.
Shoulder Stand
- Lie down on your mat. For extra cushion, place a blanket under your shoulders. The tops of your shoulder should be right at the edge of the blankets.
- Inhale and go into Plough pose, taking your hips and legs overhead. Adjust your body so your upper arms are firmly underneath you, with your weight in your upper arms and shoulders. To avoid injury, be careful not to put your weight on your neck.
- Bend your elbows and support your back by placing your palms flat onto the skin of your lower back. Avoid placing your palms on your clothing as it can be slippery.
- Inhale and lift your right leg slowly up to the sky. Once you have your balance, lift the left leg.
- Hold the pose for 10 breaths. After you master the pose, feel free to hold the pose longer.
- To come out of shoulder stand, lower one leg at a time back into Plough pose.
- Remove your hands from your back and press them into the edges of your mat.
- Exhale and bend your knees, roll down, vertebrae by vertebrae, slowly until your lower body is laying on the mat.
- Rest on your mat for few moments before rolling over to one side to sit up.
Plow
- Lie flat on your back on your mat. Bring the legs up parallel to the floor, supporting your hips with your hands. Rest the arms and shoulders on the mat, aiming to straighten the back into a 90 degree angle. Breathe.
- Stay in the pose, or for more of a challenge, slowly lower the legs to rest the toes on the floor behind your head. Breathe in the pose for 3-5 breaths.
- IF YOU EXPERIENCE ANY PAIN IN THE NECK AREA, release tension on the neck by bringing the legs back to a more comfortable position or come back to lying on the back.
Roll Like a Ball
- Lie on your back.
- Bring your knees to your chest and grasp your shins. Begin to gently roll like a ball, giving your spine a massage.
- Roll 5-10 times.
Seated Twist
- Have a seat on your mat with your legs criss cross. Keeping the right leg in criss cross (heel tucked near the left buttocks), bend the left leg up and place the left foot to the outside of the right knee.
- Hook the left elbow over the right knee, palm up and facing forward. Inhale, then on your exhalation, press the left elbow into the right knee further, creating a twist. Continue to twist as you press your left palm into the ground near your left buttocks.
- Hold the pose for 5-10 breaths. Release by unhooking the elbow, lift the left foot off the ground and unwind the rest of the body.
