A lot of factors, like sitting for long periods of time at a desk, having high cholesterol, having problems with blood pressure, and even having diabetes, can all contribute to poor circulation. The following are some of the various ways that it can manifest:
- A numbing sensation
- hands and feet that are chilly
- muscular spasms that are swollen
- hair that is fragile and nails that break out
- Your eyes have black circles under them.
There are virtually as many different strategies to combat it as there are symptoms, which is a fortunate situation. One option is to:
On many different levels, including the health of the circulatory system, movement is essential to wellness. In addition to being one of the most accessible forms of exercise (because to the fact that it is low impact and can be performed by individuals of any level), yoga is also one of the most effective forms of exercise for persons who have impaired circulation.
The following series of poses will be an excellent complement to your regimen for self-care and wellness. No matter what the cause of your circulation problems is or how they present themselves physically in your body, this is especially true if you are suffering with circulation disorders.
The following sequence requires the use of a yoga mat, even though it is possible to practice yoga without using one. It might assist you in maintaining a stable foothold, and many of the instructions also make use of it.
Because it places your hips above your heart and your heart above your head, the Downward-Facing Dog pose is beneficial to circulation. This is because gravity helps to facilitate blood flow to your head, which in turn helps to improve blood circulation. You will also notice an improvement in circulation in your legs as a result of this.
Hamstrings, latissimus dorsi, deltoids, glutes, serratus anterior, and quadriceps were among the muscles that the exercise targeted.
With your shoulders over your wrists, your hips above your knees, and your toes tucked under, begin the exercise by getting down on all fours.
Inhale deeply, then as you exhale, press hard into your hands while lifting your hips into the air and straightening your arms and legs. This will help you strengthen your core muscles.
This can be a smart position to take right away for some people. When it comes to other people, you could wish to walk your feet back only a little bit so that it feels more comfortable.
Maintain a normal breathing pattern while taking deep breaths as you press into each finger and bring your heels closer to the ground. Depending on your stance, your heels might not be touching the ground for this particular position; yet, you want them to be working in that direction so that your legs remain active.
Allow your neck to relax, but do not allow it to dangle loosely.
Be still for three long, deep breaths and remain here. (You can accomplish this a few times, but it would be more beneficial to perform the complete series a few times, beginning each time with this stance.)
Second Warrior
Warrior II is an excellent workout for enhancing the tone of the muscles in your legs. You will notice that your muscles are compressing and releasing the veins in your legs, which will result in an increase in the efficiency of your Blood Circulation.
Worked muscles include the quadriceps, piriformis, hip ligaments, scalenes, and pectoralis minor.
When you are in the Downward-Facing Dog position, gaze between your hands and bring your right foot as near to the space between your hands as you can. In the event that it does not go as readily between them, you might use your hand to assist in moving it ahead.
Make sure that the outside of your left foot is parallel to the back edge of the mat before you take your hands off the floor. Only then should you move your hands off the floor.
When you stand with your front foot, your toes should be facing forward and aligned. If you were to draw a line from the rear of your right heel to the back of the mat, it should make contact with the middle of your back foot. (Note: If you are experiencing feelings of instability while in this posture, you should move your right foot slightly to the right while maintaining the feet in a perpendicular alignment with each other.)
Draw in a long, deep breath, and as you exhale, turn your hands into a cartwheel while standing. To accomplish this, you will need to press hard into your feet and begin by bringing your left hand in front of your body, below your face, then up, in front of, and ultimately behind your head. Your right hand will then follow in its footsteps until you are able to form a “T” with your arms.
During the time that you are holding this pose, check your alignment: To achieve this position, your right knee should be bent at a right angle of ninety degrees, with your knee placed over your ankle and pushed into the outside border of your rear foot. In this position, your left knee should be straight, your chest should be open to the left side of the mat, and your arms should be at shoulder height. Take a look at the top of your right hand.
After you have found a comfortable position in the pose and are satisfied with your alignment, take three calm, deep breaths in and out. Repeat this process at least three times.
Following the third exhalation, take another breath in, and as you exhale, bring your hands back down to the ground on each side of your right foot. Cartwheel your hands back to the ground. Return to the Downward-Facing Dog position. Continue doing this while bringing your left foot forward.
Triangle in shape
In addition to being a standing pose, the triangle pose is another one that is excellent for improving leg circulation and for toning muscles. By opening up your chest and extending your lungs, this pose helps enhance circulation in your torso. Other benefits include opening up your chest completely.
The sartorius, piriformis, gluteus medius, obliques, and triceps muscles were working throughout this exercise.
Repetition of the steps required to enter Warrior II is the first step.
Instead of settling into Warrior II, take a deep breath in as you continue to straighten your front leg and maintain that “T” position with your arms aligned over your legs.
Holding your spine long and your arms in line with your shoulders, tip your torso over your right leg from your hip as you exhale. This will allow the “T” to tip with you as you exhale.
Place the right hand on your foot, ankle, or shin and rest it there. Put your left arm in a position where it is stretching toward the sky. Looking at the front foot, looking out to the left, or looking up at your left hand (if you feel like you have the balance to do so) are all possible directions for your attention to go.
To perform this exercise, press onto your feet and engage the muscles in your legs while maintaining an open chest position and taking deep breaths.
Lift your torso from your hip utilizing your core as you bend the front leg once more after you have taken at least three deep breaths. After then, you will be able to switch to the opposite side, just like you did in Warrior II. If you are going to repeat the sequence, you should return to the first stance and repeat it two more times. To finish off the practice, you should use the following pose as a resting pose until you have completed the sequence.
Being able to put your legs up against the wall is not only an inversion in the sense that it raises your legs over your heart, but it is also an inversion of the way that the majority of us sit for the entirety of the day. Due to the fact that this position can help your blood flow normally, it can alleviate the accumulation of blood or fluid in your extremities, which is something that can occur as you become older.
The hamstrings, the neck, and the front of the torso are the muscles that are active during this exercise.
Move your mat up against a wall in such a way that there is space at the base, where the wall meets the floor, and far enough up the wall that your legs can stretch up it without knocking anything over. This is the posture you will be doing.
Take a seat in a position that is parallel to the wall. The next step is to lie down with your knees bent and your feet planted firmly on the ground.
By pivoting on your lower back and upper tailbone, you should lift your feet and gently swing your torso so that it intersects the wall and cuddles your sitting bones up against the base of the wall. You should extend your legs up the wall after you have reached a comfortable position (you might need to squirm a little bit). In the event that you find that placing a cushion or folded blanket under your lower back is more comfortable, you might do so.
Put your palms up and rest your arms above your head. For as long as you like, you are free to remain here.
Raise the bar to the next extent.
If you are able to perform inversions without feeling uncomfortable, and if you have good balance, core strength, and yoga props, you may choose to perform the “legs in the air” pose rather than the “up the wall” stance. Despite the fact that it is not a resting pose in the traditional sense, it is an excellent pose for blood circulation and strengthening the core.
- While you are lying down, you should remain on your mat and get a yoga block so that it is within your grasp.
- Raise your hips and place the block under your sacrum while lying down on the mat with your knees bent. Place the block under your sacrum. Ensure that it is sitting securely on the ground and that you are resting firmly on it.
- While keeping your hands by your sides and pressing your palms into the ground, bring your knees up to your chest without moving them.
- Take a long, deep breath. Begin to slowly and deliberately raise your legs to the ceiling as you exhale. Do this in a controlled manner.
While maintaining your position, press your sacrum into the block for support. Hold this position for ten full, deep breaths before exiting in the opposite order that you entered. While you are bringing your feet back down to the ground, bend your knees into your chest and roll your pelvis down in a gentle manner. In order to remove the block, you should first press into your feet and then elevate your hips.
Taking away from it
Although some health illnesses can be the root cause of circulation issues, a significant number of people in the United States struggle with circulation issues without even being aware of it. How come? mostly due to the fact that we spend the entire day sitting at our computers and not exercising our circulatory systems as much as we ought to.
We are able to strengthen our circulation and prevent difficulties by engaging in physical activities that involve compressing and decompressing the veins in our legs, as well as utilizing gravity to flush out blood that has become stagnant and to reverse the flow of blood and blood. By enhancing your blood circulation, the yoga practice that was just described can help your body function more efficiently, regardless of whether or not you have been diagnosed with a specific condition.