The lymphatic system primarily consists of lymphatic vessels, which are similar to the veins and capillaries of the circulatory system. Lymph, a fluid, is transported throughout the body via the lymphatic system. This system relies on blood circulation; muscular contraction, flexion and
compression; respiration (breathing); and the natural pull of gravity to transport lymph.
When the lymph reaches a lymphatic vessel connected to the lymph nodes, the lymph is filtered. Inside the lymph nodes are white blood cells, also called lymphocytes. These lymphocytes attack and break down bacteria, viruses, damaged cells or cancer cells. Then the lymph fluid carries the waste products and destroyed bacteria back into the bloodstream. The liver or kidneys remove these from the blood. Finally, the body passes them out with other body waste, through bowel movements (poo) or urine (pee). 1
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Lymphatic drainage plays a significant role in the pathology and treatment of breast cancer
Surgeries such as lymph node removal and other cancer treatments (such as radiation and drug therapies) can interfere with lymphatic flow and slow the detoxification process needed to mitigate toxicities from cancer treatments.
Furthermore, treatments can result in a buildup of lymphatic fluid in the tissues of the limbs, neck, and abdomen (lymphedema). This buildup can be debilitating, painful, and increase risk of infection in affected areas. Manual compression, lymphatic massage, the use of compression garments and yoga may help to reduce buildup and promote lymphatic drainage. 2
How does yoga support the lymphatic system?
The lymphatic system relies on blood circulation; muscular contraction, flexion and compression; respiration; and the natural pull of gravity to maintain tissue fluid balance and promote lymphatic drainage. All of these are present during a yoga practice.
Yoga poses, movements, and breathing techniques facilitate your natural, detoxification process and, thus, support your lymphatic system. Also, Restorative yoga is safe and effective for treating cancer-related sleep disruption, fatigue, cognitive impairment, psycho-social distress, and musculoskeletal symptoms.3
The following Restorative yoga practice* uses gentle movements, compression, breathing, and gravity to help support the lymphatic system.
*Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Consult with your physician before beginning this or any other exercise program.
Props: A bolster, firm pillow, or cushion; 2 blankets; 2 yoga blocks
Gentle poses and movements: help to increase blood flow. And since the lymphatic system parallels the cardiovascular system, lymph fluid flows better when blood flows.
3-5 repetitions, move with your breath
Exhale = "clap", twist, "teapot"
3-5 repetitions, right & left
3 - 5 repetitions per side
Forward and back 2 times.
Restorative Poses:
MOUNTAIN BROOK HEART OPENER :
This pose opens up the back and chest, and helps to enhance the movement of your diaphragm, which in turn pushes and pulls lymphatic fluid toward the thoracic duct. From there the lymph moves though your liver, kidneys, and, finally, it is excreted out of your body.
This pose opens up the back and chest, and helps to enhance the movement of your diaphragm, which in turn pushes and pulls lymphatic fluid toward the thoracic duct. From there the lymph moves though your liver, kidneys, and, finally, it is excreted out of your body.
You will be in this pose for 6 - 8 minutes.
Your bolster (pillow or cushion) will support your knees; a folded blanket will support your upper back; and a rolled/folded blanket will support your neck and head.
Your heels, hips, and shoulders rest on the floor. Adjust the props for comfort. Open your arms as wide as feels comfortable.
Release your weight down into the props, into the floor. Bring your awareness to your breath. Allow your belly, ribs, and then chest to expand on the inhale ... then feel your front body sinking down towards your spine on the exhale. Slow, calm breaths ...
SUPPORTED BELL DOWN TWIST: provides compression and stimulates the the flow of lymph and blood.
You will be in this pose for 3 minutes per side.
Create an incline using yoga blocks (or thick books) under your bolster (pillow or cushion). You may need folded blankets under your arms and/or between your bent knees for support and comfort.
Place one hand on either side of the bolster. Inhale, elongating the spine, then rotate the torso, lining your belly button with the center of the bolster.
Exhale, ease your torso down onto the bolster.
Turn your head to either side, whatever is most comfortable.
Adjust the props as needed, building the props up to your body rather than straining your body down to the props.
Rest on the bolster. Relax the space between your shoulder blades. Use each exhalation as a reminder to release into the twist and onto the bolster.
INVERSION: utilizes body positioning to reverse the effects of gravity on the body, enhancing the processing of lymph fluid. This use of gravity is essential for expelling toxins from the lower extremities.
Yogi's Choice! Calming Inversion: (7-10 minutes): choose one of the following inversions.
Optional: Stonehenge Video - two blocks support bolster, calves rest on top of bolster.
Elevated Legs on Bolster - create an incline using two blocks, legs rest on bolster
Legs Up the Wall Heels on Bolster - lean a bolster against a wall, sit with right hip close the the end of the bolster, swivel your legs up as you roll onto your back, rest your heels on the top of the bolster.
Legs Up the Wall - sit with right hip
close the the end of the bolster, swivel your legs up as you roll onto
your back, rest your legs on the wall.
Relax here, enjoy several minutes of doing nothing but supporting your lymphatic system.
1. https://www.livescience.com/26983-lymphatic-system.html
2. https://www.cancer.org/treatment/treatments-and-side-effects/physical-side-effects/lymphedema/for-people-at-risk-of-lymphedema.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5901971/
Recommended Books:
Yoga and Breast Cancer by Ingrid Kollak, RN, PhD, & Isabell Utz-Billing, MD
Yoga for Cancer by Tari Prinster, E-RYT 200
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