Full Body Lymphatic Flow With Savasana

This 48-minute Full-Body Lymphatic Flow practice brings together gentle stretches and movements intended to support circulation and body awareness, followed by a relaxing Savasana.
Practise at your own pace, do what feels comfortable for you, and take breaks whenever needed.
Feel free to use pillows and a hand towel for support or comfort during the practice.
A gentle note: This video is for general wellbeing and not medical advice. Please consult your healthcare provider if you have a medical condition or concerns about whether this practice is suitable for you.

Transcript

Hi and welcome everyone. This is a class where we will do gentle movements and stretches to help improve our internal circulation. So let's get started by sitting. Finding a comfortable seated posture. Back and neck. Gently stray. If you wish to sit on a chair, That's absolutely fine. And let's begin. Extending the arms ahead. Inhaling, Stretch your fingers wide apart. Exhaling make a tight fist. Five of these. Inhale, Stretch. Exhale close tightly and three more you can continue Then making a fist with the thumb in, Wrist rotations, Five of these. Opposite direction files. Then, Pull the palms towards you. Inhale, One. Exhale push down two of 3. Down 4 like that total 10 and then relax the arms Moving to the elbow joint. Fingertips on your shoulders. Inhaling, Extend the arms out straight ahead. Gently straighten out your elbows. If you can, Hold your breath in for three counts. One. Exhale. Like that, 5 of these. Inhale, Hold for 3 counts. Exhale and three more you can continue Putting your attention in the elbow joint, Observing what's happening there. And relax relax the arms then focusing on the shoulders once roll the shoulders back and down And then shoulder shrugs, Inhaling and squeeze the shoulders up towards the ears. Exhaling drop them down all the way Five of these. Inhale up. Exhale down and we continue. And after you're done your right fingertips on the right shoulder one keep working on the lymphatic nodes in the armpit region right elbow pointing ahead The support of your left arm inhaling slowly. Take the right elbow up straight as much as you can. Gently behind. Hold it for 3 counts. If you can, Hold your breath in. And then exhaling down. Same way we do 5 of these. And notice the space being created the pumping action happening around the armpit chest region. Then same way left inhaling up hold three two one exhale down and four more you can continue And once you're done, Relax your arm. Then fingertips on your shoulders again as much as you can try and bring your elbows closer together in front And then inhaling up. Exhale down. Big circles with your elbows. Five of these. Inhale up. Exhaling down and you can continue three more opposite direction with the breath awareness inside the shoulder joint region. And relax. Then we move to the neck region. Inhale as you exhale, Drop the right ear to the right shoulder. Inhale, Center. Exhale, Left ear to the left shoulder. Inhale, Center. One more. Exhale, Right. Inhale, Center. Exhale left, Working on the lymphatic nodes around the neck region. Inhale, Center. Now exhaling, Turn the chin to your right side. Gentle twist. Inhale, Center. Exhale to your left. Inhale, Center. Exhale to your right Inhale, Center. Exhale left. Inhale back to the center. Exhaling, Slowly drop the head down, Chin towards the chest. Inhaling, Lift your chin up all the way. Gently drop the head behind. Exhaling, Slowly drop the head down all the way, Chin towards the chest. One more. Inhale up. Exhale, Down. From here, Neck rotations. From the left side, Inhaling, Turn the chin, Slowly going up. Exhale, Turn the chin to your right side. Slowly bring it down all the way. One more in the same direction, Inhaling up. Exhale down. Opposite. Inhale up. Exhale, Down. Inhaling up, Slower the better. Exhale, Down. And back to the center Now working on the face region. Starting with the forehead, Using your fingertips, Gently massage your forehead from the centre towards The temples. Five of these. Then the bony region around your eyes with your index and middle fingertips. Circles while the eyes are closed. Gentle circles you can do 10 of these The area besides the nostrils, Gentle massage 10 times. Then the cheeks using the palms, Pressing the palms gently on your cheeks, Making circles. 10 of these. And then the ears. Gently press and pull the ears up. Release three times you can do this sideways. Pull the earlobes down. And then using your index and middle fingertips The side of the ears, Front and back of the ear. Both the hands and then you can use all the fingers the palms and gently massaging up and download. About 10 times. And relax. Then working on the tonsil region back of your tongue. Inhale through your nostrils. Exhale out through your mouth slightly longer exhalations stick your tongue out and as you exhale you can also make the sound Huh. Three times. Let's begin. Inhale through your nostrils. Through the mouth, Exhale, Stick your tongue out. Two more times like that. Well. Then keeping your palms in front of the shoulders. Elbows close to the body besides the side of the ribcage. Palms are facing each other. Back and neck gently straight Inhaling, Extend the arms up with a slight slant ahead. Exhale down. Normal breaths 10 times. Inhale up. Exhale down. And you can continue like that. Working on the lymphatic nodes around the thoracic region, Upper back region. And relax. Then we'll work on the lymphatic nodes around your upper abdomen region by doing gentle twists Keeping the right fingertips of palm behind for support, Inhale, Stretch your left arm up. Exhaling as you rotate the ribcage to the right. Place the left palm on the right thigh. Gently twist. Hold for a second or two. And then inhale center Extend the right arm up, Left palm behind. Exhale twist to your left hold for a second or two and then release like that two more on each side With the breath. Gentle twist is sufficient. Do as much as you feel comfortable. We do not want the body to cause any pain. And relax. Now we will continue with lying down on our back. If you have any pain in the knee, Tightness in the knee, You can keep a little towel a cloth handy so that we can do the modified version to help you avoid any pains and aches in the knee. Lying down on the back while you're slightly closer to the wall. If you're on the bed, You could go close to the backrest as well. Initially, We'll be a few inches away from the wall. Lying down on the back. We'll start with keeping our feet together. Inhaling, Extend your arms up. Give yourself a nice stretch. Point the toes ahead. Inhaling, Stretch, Stretch, Stretch. Keep breathing. Exhale, Release. One more same way inhaling stretch and continue to breathe as you keep stretching and slowly release bring the arms down Then starting with the toes. Inhaling, Stretch the toes wide apart. Exhaling, Squeeze the toes tightly. Five of these with the breath. Then, Point your right toes ahead, Stretching the right ankle. Release one, Point the left toes ahead. To release like that 10 of these alternate and then with the feet together point the toes together ahead and flex pull the toes towards the face that's one point flex 2 like that 3 more you can continue and relax ankle rotations five rounds clockwise five anti-clockwise and relax. When you're done, Now we go close to the wall. And you can also keep your towel handy. So keeping your feet on the wall for support, Arms close to your body. Bending your right knee. If you have any knee pain, You can use the towel under the knee. And then do the movement as we are about to do so that your knee doesn't bend completely and then does not intense stretch for you. If you have lower back pain, You can do it with your other knee bent as well. This will help you relax your lower back. And then. . . Either holding the towel or the thigh, Inhaling, Slowly straighten the leg up. Exhale down. Five of these. Inhale up. If you can, Curl the toes towards the face. Exhale down. Five of these. If you're comfortable, Your left leg could be straight, Taking the wall support. And if it's comfortable without the towel you can also do it. Holding the thigh, Interlace your fingers. Inhale up. Exhale down. Here you can also slightly extend the leg ahead and bend it if taking it up and down is uncomfortable. Inhale up. Exhale down. Total five of these. Then same leg. Circles. Inhaling up. Big circle. Exhale down. Five clockwise. 5 anticlockwise. Working on the lymphatic node around the calf and the knee region. Big circles with the breath. And we relax the right leg. Same way, Bending the left knee. Interlace the fingers behind the thigh. Feel free to use the towel here if the pain is in the left knee. Inhaling up, Same way five times. Exhale down and take the wall support again. Inhale up. Exhale down five times. Circles. Clockwise five, Anticlockwise five, With the breath, Inhaling up. Exhale down. Attention inside the left knee joint Relax the left leg once you're done. Then we come to the hip joint. Keeping the knee straight, Inhaling, Lift your right leg up as much as you can. Exhaling slowly down. Now same here, If you feel. . . You need support for your lower back if there's any pain in the lower back. Keep one knee bent. Inhale up Exhale down. Doesn't matter how much you lift your leg. Movement is important. Alternate for others who find it comfortable inhale left leg up keep alternating Exhale down. And like that, Five on each leg. With the breath, Observe what's happening around the hip and the pelvic region. Coming down slowly so that it will help strengthen the quad as well. Then next one we're going to make circles with our right leg Inhaling up. Exhaling down now same if you have lower back pain you can either avoid this focusing on your breathing. Or bend the other leg. And then see if you are able to do it comfortably five rounds. Clockwise first you do. All of us will do clockwise five rounds. Relax the right leg. Then clockwise, Left leg, 5 rounds. Inhale up. Exhale down. Relax the right leg once you're done. Left leg clockwise, Five rounds. Attention inside the left hip. And once you're done, Right leg. Anticlockwise 5 rounds. With the breath, Attention inside. Left leg. Anticlockwise, Five. And relax. Bending your right knee right heel comfortably close to the right hip And same here, If there is any intense stretch in the right knee or pain, You can also keep the feet slightly ahead. And then inhale. As you exhale, Drop the right knee to the right side as much as you can. Inhale up. Five of these. Exhale down to chest. Inhale up. It doesn't matter where the knee reaches. Movement is important. Five of these. Fifth one, We hold it down. And then here again if you feel like keeping a pillow under the knee for support that is absolutely fine Extend the right arm up. If required, Slightly bend your elbow, Left palm close to the body. Now we have created space in the front right half of the body. Being with the breath. Let your breaths cleanse your internal system. And then inhaling. Relax the right leg. Bending the left knee left heel comfortably close to the left hip inhale exhale drop the left knee down five times same way we continue Fifth one, We hold it down. Left arm extended, Right palm close to the body. And then slowly inhaling, Lift the left leg up. Exhaling, Left arm down. Bend both the knees. Here you can use two pillows as we drop both the knees apart. Also, If you wish, If there's a lot of stretch, Uneasiness, You can avoid this and Observe your breath. Inhale, Exhale, Drop the knees down. Inhale up. Exhale down to home. Inhale up and like that five of these fifth one option to hold it down And then. . . Holding the last one. Soles of your feet together. Feel free to take support of the pillows for your knees, Thighs. If you are comfortable, Arms can be extended up straight. If you wish, You can also fold your elbows, Hold your opposite elbows and breathe, Focusing on your breathing. Slightly longer exhalations are helpful here Good. Exhaling, Bring the arms down. Inhaling, Slowly bring the legs together. Turning to your right side. You can take support of your right hand to support the head. And then with support of your left hand, Slowly Sitting up. And then we continue with standing. Extending your arms ahead, Palms are shoulder width. Facing down, Elbows straight. And then gently swing your arms 10 times. Arms need not go higher than the shoulders. And then interlace your fingers behind you. Elbow straight. Next day. If that's uncomfortable. You can Hold on to the towel again. Palms facing up, Palms are shoulder width apart, Elbows straight. Inhale slowly up. Exhale down. Five of these. Then, Using the support of the wall, Palms supported. Feet parallel. Inhale, Lift your heels up. Exhale down. Inhale, Lift the toes up. Exhale down one like that 10 of these pumping action for your calf. And share the eggs. We can continue taking this support. Swinging the right leg this time with the knee gently straight. 10 gentle swings. Forward and back. Left leg. Then we'll swing the legs sideways. Same 10 of these And then left leg. Now we continue with lying down on our back for Shavasana. Lying down on your back comfortably. Feet are apart. AAM ZARAPA back and head. Comfortably resting. Focusing your mind on your breathing. Gradually slowing down your breathing. At the same time, You visualize your body's picture in your mind, From the toes to the head. And you can mentally repeat the following I am relaxing my toes. My toes are Relax. I'm relaxing my heels and ankles. My heels and ankles are bent. Relax. I'm relaxing my calves and knees. My calves and knees are. Clowns! I'm relaxing my thighs, Hip joints, Hip bones and pelvis. My thighs, Hip joints, Rib bones, And pelvis are Relax. I'm relaxing my lower back. The entire spinal column. Nervous system. Shoulder blades. Upper back and shoulders. My entire back and shoulders are PLAAAAAAANTS I'm relaxing my abdomen. Ribs, Lungs and chest. My abdomen and chest. FUUUUUUUUUUUUUUUUUUUUCK! I'm relaxing my fingers. Bombs. Grease. Forearms. Elbows. And upper arms. Both my arms are Relax. I'm relaxing my collarbones, Neck. And draw. My collarbones. Next, And thrown out. FUUUUUU- Bye. I'm relaxing my chin. Mouth. The jaws, Teeth and the tongue. NOSE EYES forehead. Team. Yours. Skull and the brain. My entire face and head out. ALARM! Now you go deep and deeper into the relaxation. Relaxing your internal organs. Relax your spleen. Mblada. And chaos. Heart. Liver. Kidneys. Small and large. In this time. Now your body is completely relaxed. Relax. Enjoying the peace and relaxation. For your body. And you're mine. You rely on it. Relax. Please relax. Slowly. We prepare ourselves to come out of Shavasana. Slowly bend your knees one by one. Turning to your right side. You can support the head with your right palm and staying there. Allow the back to release. And with the support of your left hand, You can slowly sit up. Sitting comfortably straight. And we end this session here.

Reviews

Amazing! Thank you so much !

I really appreciate your yoga lessons. Thank you for creating such an inclusive and supportive space for all of us🙏💛🙏

A systematic and beautiful gentle stretches to aid all portions of our lymphatic system. I highly recommend it for individuals, like myself with a cancer diagnosis..it has provided much comfort and healing.