Yoga To Stimulate The Lymphatic System and Immune Response
by Kylie Bailey - co author of ‘Good For You’ book with Claire Chitham.

In the new world of post COVID-19, the health of one’s immune system is the first and last line of defense. Ensuring that our immune systems don’t become inflamed is paramount to our survival as a human species.
As the pandemic ripped through western societies with frightening speed, a common theme emerged. Those who suffered from inflammation and metabolic disorders were more susceptible to being more sick and for longer. This prompted me to want to look more deeply at how yoga can be applied to support - and even enhance - the health of the immune system.

One way to utilize yoga āsana and prānāyāmā to effectively support an optimal immune response, is to stimulate the flow of the lymph fluids to ensure the lymphatic system operates to its full capacity.

What is the lymphatic system?

The lymphatic system is a network of lymph vessels, similar to your blood vessels that run through your body. In them flows lymphatic fluid and this fluid plays a central role in taking care of the health of your immune system. It is part of both the circulatory and the immune systems and consists of vessels, tissues and organs. Designed to maintain fluid balance in the body, the lymphatic system collects excess fluid and waste and toxins from tissues and deposits them in the bloodstream to be flushed by the organs.

The tonsils and adenoids in the mid-skull and at the back of the mouth are well-known parts of the lymphatic system.

Why is it so important for our immune system response?

A healthy lymphatic system is vital to our immune response because it stops toxins from building up in the body and allows us to eliminate waste.

The two key parts of this system that support a healthy immune response are the thymus gland and the spleen.

The thymus gland is directly responsible for ensuring that our bodies are producing enough T-helper cells. These are the immune cells that fight off viruses, bacteria and mutating cancer cells when they enter the body. This process is happening all the time. But in order for us to produce enough T-helper cells and for those cells to continue to be efficient, our parasympathetic nervous system (our rest and digest response) must be activated. If we spend too much time in fight or flight mode, battling chronic stress (such as the environment that was caused by the uncertainty of Covid-19), we produce less of these T-helper cells. Therefore, whatever we can do to stimulate activation of the thymus gland, will have a direct impact on our immune health.

The lymphatic system also consists of the spleen, appendix, bone marrow and other lymph nodes and whatever we can do to stimulate a consistent flow of fluids through these glands and organs is beneficial for the immune response.

How can I use yoga to stimulate the lymphatic system?

During COVID-19, at Four Winds Yoga, we were experimenting and practicing āsanas that gave us access and extension in ways that stimulated the thymus gland and the lymphatic and thoracic ducts that exist deep in the throat and upper chest. Supported āsanas that we found helped lymphatic fluid freely flow into the neck, throat and chest region include supported Viparita Dandasana (using two cross-bolsters), supported Viparita Karani in Viparita Dandasana and supported Halasana and Setu Bandha Sarvangasana.

Meanwhile, the spleen, appendix, bone marrow and other lymph nodes in the lower torso, pelvis and upper thigh can be accessed via standing and seated twists, such as Parivrtta Trikonasana, Parivrtta Ardha Chandrasana and the Marichyasana series.

Supported inversions are also crucial for allowing lymphatic fluids to move around the body effectively.

Regular yoga practice in general also helps to stimulate the lymph fluid flow because when you move through a series of āsanas the skin is activated at every layer from the epidermis to the myo-fascia.

Another way to stimulate lymphatic drainage (often recommended by naturopaths) is to dry brush the skin each morning, brushing towards the heart. Think about how a yogi constricts, twists, extends and lengthens every layer of the skin when working in more complex yoga āsanas. All of this work is a boon for the lymphatic system and helps to support enhanced immune response.

Stimulating The Lymphatic System Āsana Sequence

1. Supta Virāsana

2. Uttanāsana

3. Adho Mukha Svanāsana (two cork block height under the hands)

4. Supported Pincha Mayurāsana (using three blocks - foam and two corks - and walking the top of the thoracic spine into the three blocks)

5. Supported Salamba Sīrsāsana (back against the wall )

6. Parivrtta Trikonāsana

7. Parivrtta Ardha Chandrāsana

8. Supported Viparita Dandasana (cross bolsters - use image)

9. Supported Setubandha Sarvangasana (two bolsters)

10. Marichyāsana I

11. Marichyāsana II

12. Ardha Halāsana (using a chair for feet)

13. Karnapidasana

14. Savangāsana

15. Eka Pada Savangāsana (feet to chair)

16. Parsva Eka Pada Savangāsana

17. Baddha Konasana Sarvangasana

18. Sarvangasana

19. Setubandha Savangāsana

20. Viparita Dandasana in Viparita Karani

21. Viparita Karani

Kylie Bailey practicing Marichyasana I - open twist