10-Minute Yoga Flow to Support Lymphatic Flow
If you’ve ever felt bloated, puffy, or heavy, your lymphatic system might need a boost. Unlike the cardiovascular system, which has the heart as a pump, your lymphatic system depends on movement, breath, and gravity to circulate fluid, filter toxins, and support immunity.
This 10-minute yoga flow is designed to gently stimulate lymphatic drainage, aid digestion, and promote a natural detox response. No fancy equipment—just you, your mat, and intentional breathwork.
🧘♀️ Flow Sequence Overview
Hold each pose for ~3 breaths
Flow takes ~5 minutes, repeat twice
Move gently, syncing breath with movement
🔑 Step-by-Step Flow
1. Neck Rolls + Shoulder Circles
Sit comfortably. Slowly roll head side-to-side, releasing tension in neck.
Add gentle shoulder rolls forward and back.
💡 Stimulates lymph release near the collarbone where many nodes are concentrated.
2. Cat–Cow (Spinal Movement + Breath)
Start on all fours.
Inhale: arch back, lift chest + tailbone (Cow).
Exhale: round spine, tuck chin (Cat).
💡 Encourages spinal fluid movement and breath-driven lymph circulation.
3. Downward Dog → Forward Fold
From all fours, press into Downward Dog, hips high.
Step forward, hinging at hips into Forward Fold.
Let arms dangle, release tension in neck + jaw.
💡 Inversions use gravity to encourage lymph drainage.
4. Low Lunge with Side Bend (Both Sides)
Step right foot forward into Low Lunge, knee stacked over ankle.
Inhale arms up, exhale into gentle side bend toward front leg.
Switch sides.
💡 Opens hips and stimulates groin lymph nodes.
5. Twisted Seated Pose
Sit tall, legs extended. Bend right knee, place foot outside left thigh.
Inhale lengthen spine, exhale twist to right.
Hold, then switch sides.
💡 Supports digestion, liver function, and abdominal lymph flow.
6. Legs Up the Wall (or Block)
Lie on back, legs extended upward against a wall (or on a block).
Rest arms out to the sides, palms up.
💡 Elevation helps lymph return from lower body to circulation.
⚡ Why This Flow Works
This sequence blends gentle movement, inversions, and twists—three powerful ways to stimulate the lymphatic system. Just 10 minutes can leave you feeling:
Lighter and less bloated
Calmer and more grounded
Boosted in energy and circulation
💡 Next Steps
Pair your lymphatic-supporting yoga practice with nourishing foods that reduce inflammation and support detox. Our Meal Plans make it simple to fuel your body with clean, energizing meals.