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Yoga is one of the easiest and most relaxing ways to naturally help improve blood flow in your lower extremities. In addition to the oxygen you take in from deep, mindful breathing, poses like inversions help to relax the sympathetic nervous system, which in turn increases blood flow. Anyone can benefit from utilizing these postures to improve circulation, but especially those who may have chronically cold hands or feet, as this can be a sign go poor circulation.
Legs Up The Wall Pose
Lie on the floor near a wall and practice deep, meaningful breathing. Exhale and bring your legs up onto the wall so that your heels and sitting bones are supported against the wall. If you have any discomfort in your lower back, adjust your body slightly back from the wall so that your sitting bones are not touching it. Rest your head on the mat or floor, keeping your spine straight, and bend your knees a little so your kneecaps won’t lock.
If you are not very flexible, your support should be lower to the ground and farther from the wall. If you are flexible, keep your support higher and closer to the wall. Your sitting bones do not need to be against the wall, rather “dripping” down into the space between the wall and your support. Keep a gentle arc in your torso from the pubis to the top of the shoulders.
Release the weight of your belly toward the back of the pelvis, deeply into the torso. Soften the eyes and turn them down towards your heart. After you come out of this restorative pose, be sure to lie on your side for a few breaths before sitting upright with your back against the wall, then slowly rising to your feet.
To enter supported headstand, begin in child’s pose with your head resting on the mat. Clasp your hands together in front of your forehead on the mat. On an inhale, come up off the floor by moving your feet closer to your head, heels up, shoulder blades down into your back.
When you exhale, lift your legs up and together, activating the thighs tightly. Extend the legs upwards, unfolding at the knee, toes pointed, being sure to keep your back straight. Straighten legs upward, and hold the pose for 10 seconds or more, depending upon your body’s personal limitations. To release the position, slowly curl legs down and return to child’s pose.
Head To Knee Pose