Quick Lymphatic Drainage Sequence For Inflammation

Here is a quick, no-equipment lymphatic drainage routine that can be done daily. Each move is done for one minute for a total of 12 minutes. You don't need a lot of space — just 12 minutes. If starting this is challenging, try doing this twice a day for 30 seconds and then gradually increase the time to one minute per move. Enjoy! (Please note: Always listen to your body and consult a healthcare professional before starting any new physical routine.)

Transcript

Hello and welcome friends. My name is Casey and I am one of the meditation and yoga teachers here on Insight Timer. Today, I'm gonna show you a short lymphatic drainage sequence. For the purpose of this video, I'm only going to show you a few seconds of the move. But when you do this sequence on your own, Be sure to do each move for one full minute. So the first move we have that we do when we come to our lymphatic drainage sequence is we do lymphatic hops. So it looks something like this. And each move you do for a full minute. So just gently hopping up and down to get the lymph system to move. All right, Move number two after that is the wave. So you inhale, Reach the arms overhead and then come back down into a little bit of a squat position. Sweep the arms behind you. So big breath in, Exhale, Squat it back. Reach those arms up overhead, Squat it back. So this for a full minute. So after the wave. We go ahead and we swing the arm. So one arm forward, One arm back. This is move number three. So swing arm. Good. One full minute each move. All right, After this, We have trunk twists. So separate your feet about hip distance, Do a little squat, And then lean the chest forward and then you're going to Turn side to side for a trunk twist. Make sure that you initiate that movement from the belly button. All right, After we have our trunk twists, We come up. And then we have golf arm swings. So kind of moving just the same way it sounds, We're going to take both arms. Swing them side to side. All right, After. Golf swing arms. We take those arms and we're just going to swing them Back and forth, Left to right. We call this dead arms. So just take those arms. Shoulders are moving, They're doing the work here. Just make sure you don't hit anything with your hands. All right, To bring the body back to stillness, We're going to take it down into some ballerina squat. So separate the feet, Toes out, Arms come up, Inhale, Exhale, Squat it down. And just keep doing this movement. Good, Inhale, Come up, Exhale, Squat it down. Ballerina squat. Beautiful, One full minute of this. And from here we move on to. . . Yogi squats. So take those hands in front of the heart, Sink down, And then we shift a little side to side. One full minute, Shift that weight side to side. Beautiful. All right, Friends. After we do our yogi squat, We come back up. And we march. And we tap it. The ham. On the knee. So a little march, Lift those knees, Tap the knees with the hands. All right, After a minute of that. We do upper body fascia slaps. So just take those hands gently. Slap the skin. Very lightly, Chest. Abdomen side. And then after a minute of that, We go to the lower body, Do the same thing. Slap the legs with the hands, Not too hard. But just enough. Last but not least, We move it to facial taps. So take your fingertips and gently tap the face. All around from the hairline. Down the face. To the neck and then back up. All right, My friends. I hope you enjoyed that quick video. Sequence for lymphatic drainage. And make sure you practice each move for one full minute. And of course, Don't forget to drink your water. Thank you so much, And I hope you have a great day. Take care.