Edema OUT! Yoga Posture 3 Methods Complete Guide

In the hot summer, people are used to staying in air-conditioned rooms or guzzling cold drinks. Although this may make them feel refreshed for a while, people with poor circulation, especially girls, are more likely to have swollen and enlarged legs. Sisii Health Yoga teacher specially teaches everyone to use the simple "3 postures" to balance the body through yoga, promote blood circulation and eliminate edema.

There are some tips for yoga to reduce edema, and coordinated stretching of limbs is very important. (Demonstration: Sisii Health Yoga Teacher; Photography by Jiang Minjun)

Sisii Health Yoga teacher pointed out that there are many reasons for limb edema. Basically, people who often suffer from edema often suffer from limb edema due to long periods of sitting or standing, or poor metabolism. Of course, pregnant women or diseases can also cause edema, or people with diseases such as rheumatoid arthritis, heart and lung diseases, kidney diseases, etc., may cause edema symptoms, so it should not be underestimated.

Especially for office workers, who go in and out of air-conditioned rooms in the hot summer, their metabolism and blood circulation are poor, and they are a high-risk group for edema. It is recommended that in addition to doing more yoga exercises, they should also avoid or reduce the intake of high-salt and high-sodium foods in their diet, such as fried chicken, potato chips, hot dogs, etc., because if you are not careful, you will step into the trap of high-salt and high-sodium foods, and easily become a "high-sodium obesity" edema group.

Posture 1: Viparita Karani (Legs Up Against the Wall)

Legs up against the wall: promote blood circulation and relieve fatigue in the legs and feet. (Demonstration: Sisii Health Yoga Teacher; Photography by Jiang Minjun)

1. First, stand about 30 cm away from the wall, then sit down along the right side of the wall. Exhale, gently swing your legs up and lean them against the left wall. At the same time, gently put your head and shoulders on the ground, and then move your body closer to the wall.

2. Relax the back of your head and neck, lay them flat on the ground, and relax your throat. Do not rest your chin on your breastbone. Instead, bring your breastbone toward your chin. If your cervical spine feels flat, place a small rolled pillow (or a towel) under your neck. Allow your shoulder blades to open out to the sides away from your spine and relax your arms at your sides with your palms facing up.

3. Keep your legs firmly against the wall and try to keep them vertical. Feel the center of gravity of your thigh bones and abdomen moving from the back of your pelvis to your torso.

4. Maintain this position for 5 to 15 minutes. When lowering your legs, bend your knees first, place your feet on the wall and raise your hips, then lower your hips, turn your body to one side and hold for a few breaths, exhale, and stand up and return to a sitting position.

Benefits: Promotes blood circulation, relieves leg and foot fatigue, gently stretches the back of the legs, front of the torso and back of the neck, and relieves mild headaches.

All-parts pose (Sarvanga asana)

Shoulder stand pose: Relieve back pain and insomnia. (Demonstration: Sisii Health Yoga Teacher; Photography by Jiang Minjun)

1. Lie on your back and bring your feet close to your hips with your feet on the floor.

2. Engage your core strength to lift your feet and your hips off the ground, pointing your legs toward the sky and your chin away from your chest.

3. Be careful not to move your head, as this may hurt your neck. Gaze at your navel, or abdomen. Use both hands to support the lower back on both sides. If you feel comfortable and without pressure, it is recommended to stay for up to 5 minutes.

Efficacy: Relieve back pain, insomnia, and promote blood and lymph circulation throughout the body.

Ananta

Ananta Variation: Eliminates inner thigh fat and strengthens the hamstrings. (Demonstration: Sisii Health Yoga Teacher; Photography by Jiang Minjun)

1. Lie on your back. Exhale and turn your body to the left, allowing your side to rest completely on the ground.

2. Raise your head and stretch your left arm over your head in a straight line with your body, with your left elbow and palm touching the ground.

3. Bend your right knee and hook your right big toe with your right thumb, index finger and middle finger.

4. Exhale, stretch your right arm and leg upward and perpendicular to the ground, and stay in this position for 15-20 breaths.

5. Exhale, bend your right knee, and return to step 2.

6. Lower your head and turn over to lie flat on the ground.

7. Repeat this asana on the other side, staying the same amount of time, and then releasing your body.

Effect: Eliminate fat on the inner thighs, improve leg edema, help lymphatic circulation in the pelvic area, and strengthen the hamstrings.