Yoga for Better Circulation

Let’s talk oxygen and nutrients for the body — why is it so important and why should we optimise better circulation? Our bodies require oxygen to function at its optimal — from better mobility to the ability to heal when wounded or ill, keeping the heart and other organs healthy to invigorating the cells of the brain; better circulation supports all this and more. Here are a handful of yoga poses that will aid a healthier flow.

Uttanasana — Forward Fold

Forward folds can be quite effective and aid in releasing tension, stress and optimising circulation. Walking to the top of the mat, have your feet either hip width apart or zipped up together. On an inhale gently lift the hands all the way towards the sky, getting a deep stretch in the upper body, and then on an exhale fold forward, bending towards the tops of the feet from the hips and not through the spine. Bend the knees as much as you need to so that the fold occurs from the hips and not the spine. Reach towards the toes. If they touch, awesome. If they don’t, no biggie! Bending the knees will activate the lower back muscles and give you a deeper stretch. Let the head hang loose. Take plenty of deep breaths. Hold onto the opposite elbows if you need to and maybe even opt to close the eyes. When you’re ready to come out of the posture, simply roll up as slow as you can go, coming to a standing mountain pose — tadasana.

Prasarita Balasana — Extended Child’s Pose

An extended child’s pose is a relaxed and comfortable way of stretching the spine and shoulders as much as optimising circulation. Begin on all fours and then bring the knees as wide as your yoga mat or as wide as is comfortable in your body. Inhale, and as you exhale slowly begin to move your hips towards the heels and rest the forehead on or at least towards the ground. Your hands can stay where they are, or you can extend them further towards the front edge corners of the mat. Breath mindfully. This restorative posture can also bring about a sense of calm, and ease fatigue. To come out of the pose, simply inhale and lift the forehead. On an exhale lift the hips up and come to a table top stance.

Viparita Karani — Legs Up The Wall

This one’s for all of you who are constantly on your feet. Come to a place where you can put your feet up on the wall; this should be a spot where there is no other furniture — or you could use a cupboard or door. Bring your bum as close to the wall as possible and lay your upper body flat on a yoga mat or towel. Bring both the legs up against the wall — or cupboard or door. You may have to shimmy your bum back against it just so the lower back is flush against the ground. Relax your arms beside you and stay in this pose for as long it feels comfortable. Breath deeply and fully. To come out of the pose, bend the knees and turn to one side. Pause. On your next breath, gently list yourself back up.

Virabhadrasana II — Warrior II

To come into Warrior II, begin in a standing posture — also known as tadasana. Feet hip width apart and hands splayed to the side. Inhale deeply, and exhale completely. On your next inhale lift the hands all the way above the head, pause and retain the breath. As you exhale come into a forward fold — also known as uttanasana. Inhale and as you exhale shift one foot back and place it at a 90 degree angle — toes facing the side of the mat. The hips open up — facing the side of the mat. Align the back foot arch with the front foot heel. Your front foot should be firmly placed, and the knee hovering in front of it. Lighten the fingers on the ground and slowly bring the upper body upward as you once again lift the hands above the head. As a power pose, there’s plenty of sensations within this posture. Your thighs should be spiralling inward and your pelvis tucked in and directed towards the ground. Upper body should lend you a rising and strong sensation. Breath deeply and sink into it. You’ll find ease with daily practice and begin to notice how it aids in better circulation.

Adho Mukha Svanasana — Downward Facing Dog

Inversions are a great way of optimising circulation and downward dog is no different. Come into a table top pose and extend the hands a bit further towards the top corners of the mat. Inhale. On your exhale, gently begin to straighten the knees and lift the hips up and high towards the sky. If the hamstrings feel too tight, keep the knees slightly bent but the hips still reaching up. Keep the heart pushing toward the ground. Bend one knee at a time if you need more adjusting and breathe slowly and steady. You may close your eyes if you like. To come out of the pose, simply bend the knees on an exhale and release back into a tabletop pose.