Unlock Optimal Blood Circulation: Simple Asanas to Try Today
Are you struggling with swollen feet and ankles, stomach bloating, chest discomfort, or poor sleep due to heart palpitations? These symptoms can often be attributed to inadequate blood circulation in your body, which may lead to fluid retention and blocked blood vessels. Fortunately, there are simple yoga practices that can help improve your blood circulation and alleviate these issues.
Asanas for Enhancing Blood Circulation
If you're experiencing circulatory problems, consider incorporating the following yoga asanas into your daily routine:
Ankle Joint Movements
Sit comfortably on a chair, bed, or yoga mat with your legs extended in front of you. Your hands should rest beside you or at the back for support. Maintain an upright posture with your back and head aligned. This position serves as the base for the upcoming asanas.
Ankle Joint Movements - A Simple Practice
Inhale as you pull both feet toward your body, and then exhale as you move them away, flexing your ankles toward the floor. This constitutes one round. Aim to complete five to ten rounds.
Ankle Joint Rotation - Circulate the Energy
While in the base position, rotate your ankle joints five times in a clockwise direction, and then five times in an anti-clockwise direction.
Propping Up Legs While Lying on Your Back
Lie down on a sofa or bed with your head and spine aligned. This will serve as the base position for the next two practices.
Simple Sarvang Asana - Elevate Your Legs
Place some pillows beneath your legs, elevating them to about 30 degrees. You can either observe your breath with your eyes closed or practice Shavasana in this posture while listening to an audio recording. Gradually, you can increase the elevation to 60 degrees using pillows or by propping up against a wall. Lie down and relax for five to ten minutes, eventually reaching 90 degrees.
Yogic Breathing - Enhancing Circulation
Yogic breathing is a highly effective relaxation technique that promotes optimal blood circulation.
Yogic Breathing - Abdominal Breathing
Lie on your back.
Inhale deeply, expanding your stomach to its maximum capacity.
Exhale while contracting your stomach and pulling your navel toward your spine. This constitutes one round of abdominal yogic breathing. Start with three rounds and work your way up to five rounds.
Yogic Breathing - Thoracic Breathing
Inhale to fill your chest area only, with your ribcage moving upward.
Exhale while deflating your ribcage. This is one round of thoracic breathing. Begin with three rounds and increase to five rounds.
Yogic Breathing - Complete Breath
Inhale to expand both your stomach and chest area.
Exhale by first deflating your chest area and then your stomach. This is one round. Start with three rounds and progress to five rounds.
Nadi Shodhan (Alternate Nostril Breathing)
This practice helps balance your sympathetic and parasympathetic nervous systems and is an excellent aid for better blood circulation.
Sit comfortably on a chair.
Raise your right hand and place your middle and forefinger at the eyebrow center.
Use your thumb to close the right nostril and your ring finger to close the left nostril.
Close your right nostril and inhale deeply through the left nostril.
When you're ready to exhale, close the left nostril and exhale through the right nostril.
Inhale through the right nostril and exhale through the left.
This completes one round. Start with three rounds and gradually increase to five rounds.
Hridaya Mudra
This mudra can be performed at the end of your practice or at any time during the day to enhance heart rate control and maintain proper blood flow balance.
Join the thumb with the middle and ring fingers of both palms.
Bend your forefinger to touch the base of the thumb.
Keep your little finger pointing outward.
Close your eyes, perform Hridaya Mudra, and observe the flow of breath within both nostrils. Initially, do this for three minutes, and gradually extend the duration.
Remember to consult with your healthcare provider and make necessary dietary and lifestyle changes to maximize the benefits of these practices. Improved blood circulation can contribute to enhanced overall well-being.
Incorporate these simple asanas into your daily routine and experience the positive effects of better blood circulation. Whether you're dealing with swelling, discomfort, or sleep disturbances, these yoga practices can help you on your journey to improved health and vitality.
