The Many Modern Benefits of an Ancient Practice
If you are seeking a solid method for boosting immunity, lowering stress, and improving lymph flow — yoga may be the perfect practice for you. An ancient Indian method to support the mind-body connection and encourage spiritual growth, yoga has been embraced in the West as a sure-fire way to enhance flexibility, calm the nervous system, strengthen the body, and support mental health. For our purposes here, we will focus on how the practice can help you navigate the cold and influenza season, while staying healthy, happy and fit. Let’s begin!
Lymph and Immunity
Even though it is one of the most important aspects of immunity, many times we forget about our lymphatic system. But tending to this essential component is paramount to staying healthy — particularly when contagious bugs are active in our communities. How so? Because the lymphatic system helps to transport waste and toxins out of the bloodstream so it can be eliminated, as well as regulating immune response within the tissues to help protect against infections, bacteria, and cancer proliferation. It is also involved in cell-mediated inflammatory response.1
Think of the lymphatic system as a network of nodes throughout the body that provide information for when to mount an immune response. There are three areas where lymph nodes are particularly concentrated: the neck, armpit, and abdomen. These are the regions that yoga can target to help improve the movement of lymphatic fluid to defend against pathogens. Yoga essentially works as a “pump” to assist in moving the fluid via physical stretches and breath work.2 What’s more, the practice also reduces stress and inflammation, which further boosts immunity.
A study published in the Journal of Behavioral Medicine found that “yoga may be implemented as a complementary intervention for populations at risk or already suffering from diseases with an inflammatory component. Beyond this, yoga practice may exert further beneficial effects by enhancing cell-mediated and mucosal immunity.”1
3 Poses to Encourage Flow
While yoga in general is helpful for lymphatic flow and the subsequent improvement in immunity, three poses are particularly effective. These include:
Easy Seated Pose
Sit cross-legged on the floor and place your right hand behind you. Your left hand can rest in your lap. Slowly twist at the waist and look over your shoulder. Take a deep breath and hold the pose until you exhale. Come back to center and repeat on the left side. Complete five sets for each side.
Standing Forward Bend
Stand with your feet hip-width apart. As you exhale, fold forward and rest your head on a support, such as a yoga brick or thick folded blankets. Reach your hands around to clasp the backs of your heels, gently drawing your torso closer to your legs. Hold the stretch for 30 seconds, then bring yourself back to a standing position. Complete 5-10 sets.
Supported Shoulder Stand
Lie on your back with your shoulders resting on the folded edge of one or more blankets. The blankets should support your shoulders, while your head rests on the ground (leaving your neck unsupported). Raise your legs vertically, using your hands to support your mid-back off the floor, and keep your upper arms and elbows parallel to each other. Hold for a few moments, then gently lower your legs back down to the floor. Complete 1-3 sets. Safety: Do not practice this pose if you are menstruating, have been diagnosed with heart issues, or have neck or back problems.
Another helpful method for improving lymphatic flow is to jump on a rebounder — otherwise known as a mini-trampoline. Dry skin brushing and receiving regular lymphatic massages also support the movement of lymph fluid.3,4
My Top Herbal Remedies for Supporting the Immune System
In addition to a regular yoga practice, I also use our immune-supporting Elderberry Tincture, Usnea Throat Spray, and All-Purpose (First Aid) Salve as my number one defense against contagious illness. Each is included in our Travel Pack Bundle and a must-have for the cold and influenza season — or anytime you are traveling, in crowds, or need an extra level of protection from the latest bug making the rounds.
Elderberry is antiviral and antibacterial, addresses severe acute respiratory disease, shortens the duration of colds and the flu, and is safe to use by children and those with an autoimmune disorder. As an herbal antibiotic and antiviral, Usnea is helpful for bronchitis, pneumonia, sinus infections, strep throat, Epstein-Barr, and tuberculosis. Our All-Purpose (First Aid) Salve is also antibacterial, antimicrobial, and anti-inflammatory. I personally apply it to the inside of my nose as a preventative against contagious illness.
In addition to the Travel Pack, I also keep our Bronchial Blend on hand to support lung health. It helps to clear congestion and reduces mucus formation in the lungs, calms coughs and wheezing, and improves asthma and COPD symptoms.
A LIFESAVER!
“My husband was diagnosed with ARDS (Acute Respiratory Distress Syndrome) in November. Our whole life has changed and he is on continuous oxygen.
I purchased the Bronchial Blend and we both believe this product has made a huge difference in protecting him from other illnesses this winter. His lungs are also improving and he has gone from being unable to perform regular ADL’s to [being able to] shower alone, drive, and cook a meal. We are ordering our 2nd bottle now.” -Sandra
Whether you would like to avoid catching a bug this winter or lessen the severity if you have become sick, these remedies can help! Learn more about the power of herbal medicine by exploring the range of products in my apothecary today!
Nicole Apelian
Nicole’s Apothecary Products in this Post
Bronchial Blend Tincture
Travel Pack
References
- Falkenberg, R. I., Eising, C., & Peters, M. L. (2018). Yoga and immune system functioning: a systematic review of randomized controlled trials. Journal of behavioral medicine, 41(4), 467–482. https://doi.org/10.1007/s10865-018-9914-y
- Cogoli A. (1991). Changes observed in lymphocyte behavior during gravitational unloading. ASGSB bulletin : publication of the American Society for Gravitational and Space Biology, 4(2), 107–115.
- “The Truth About Dry Brushing and What It Does for You” Cleveland Clinic Health Essentials, November 2, 2021. https://health.clevelandclinic.org/the-truth-about-dry-brushing-and-what-it-does-for-you
- Ezzo J, Manheimer E, McNeely ML, Howell DM, Weiss R, Johansson KI, Bao T, Bily L, Tuppo CM, Williams AF, Karadibak D. Manual lymphatic drainage for lymphedema following breast cancer treatment. Cochrane Database Syst Rev. 2015 May 21;2015(5):CD003475. doi: 10.1002/14651858.CD003475.pub2. PMID: 25994425; PMCID: PMC4966288.
