Anti-edema yoga exercises fight back swelling of limbs
● Action 1: Pyramid
Role: Eliminate systemic edema
Preparation: Adopt a four-legged kneeling position with your feet open to the same width as your pelvis. First of all, adopt a four-legged kneeling posture, with your body in the shape of a., open your fingers and put them flat on the floor, and open your feet to the same width as your pelvis.
Step 1. Inhale and stretch your back, stand on tiptoes and exhale knees off the ground. Extend your pelvis towards the ceiling. After completing the preparatory position, inhale, stretch your back forward and slowly stand on tiptoes. Then, exhale and lift your knees off the ground. Extend the pelvis towards the ceiling.
Step 2. Exhale again and stretch your back and relax your shoulders. Exhale again, lift your knees off the ground. After extending your pelvis to the ceiling, exhale again, stretch your back and relax your shoulders.
Tip: For those with poor softness, lift your heels off the ground and bend your knees slightly. Teacher Lulu reminds people with poor softness, they can lift their heels off the ground, bend their knees slightly, extend the pelvis to the ceiling, stretch their waist, and keep their shoulders relaxed.
Step 3. Hold for 5 breaths
Step 4. Inhale, your heels stand up, exhale, and your knees stand up slowly. After 5 breaths, inhale again and slowly stand your heels on top; exhale, and your knees slowly touch the ground.
Step 5. Sit your hips slowly back on your forehead to the ground and keep resting
● Action 2: Stretch in a sitting position
Effect: Eliminate calf edema
Preparation: Sit with your legs open about 90 degrees
The second action is to strengthen the elimination of edema in the calves. Adopt a sitting position and run your legs open. Teacher Lulu reminded that adjusting the degree of opening your legs according to your personal softness will also have the same effect of eliminating edema.
Step 1. Hook your knees and toes back towards the upper footboard, sit still straight with your back up, and place your knees and toes up to avoid ankle injuries. At the same time, straighten your back up, and hook your feet back to move to the calf. The longus peroneal muscle modifies the line of the leg.
Step 2. If you use long pillows with both hands to help your spine extend upward, you can place a long pillow in front of your body to reduce the pressure on the inner thigh muscles; a cushion can also be placed under the pelvis to help your spine extend upward and maintain your back. Stretch and straighten up.
Step 3. Hold for 5 breaths
Step 4. Pat your legs on the ground and slowly retract them to the middle for 5 breaths. After gently pat your legs on the ground to relax the medial muscles of your legs, and then slowly retract your legs to the middle.
● Action 3: Sitting and bending forward
Effect: Eliminate edema in the lower limb
Preparation: Sit in a sitting position with your legs straight forward and your feet curled back
Step 1. Gently bend your knees and place your hands on your toes. After stretching your legs forward, adjust your knees slightly and place your hands on your toes.
Step 2. Stretch the back forward and stretch it forward. Next, slowly stretch the back forward, and you can feel the tightness of the back leg muscles and the peroneal longus muscle, because these two muscles are prone to edema.
Step 3. Hold for 5 breaths
Step 4. Inhale and slowly return to sitting position, exhale and relax (Editor in charge: Jiang Gang)