Poor circulation can cause serious health problems if left untreated, leading to stroke, heart disease, or high blood pressure.
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- Leg numbness or tingling.
- Cramping in hip, thigh, or calf muscles during or after physical activity.
- Discoloration in legs.
- Coldness in lower leg or foot.
- Sores on your toes, feet, or legs can have trouble healing.
Even if you aren’t experiencing these symptoms, it’s always a good idea to start a preventative practice to restore proper blood flow and improve the health of your circulation. This simple yoga flow routine is the perfect practice to keep you healthy, strong, and feeling great!
These flowing poses incorporate deep breathing and inversions to help naturally increase your body’s circulation. You won’t need any equipment other than a yoga mat and a small space to roll it out.
You can do this five-minute flow anywhere whether you are travelling, are at home, or at the gym or the studio. It is gentle enough to be done every day or as often as you like. I recommend repeating this flow two to three times per week for best results. With practice, you can prevent or improve the symptoms of poor circulation.
Standing Reach to Forward Fold | Flow 5x
- Start by standing tall with feet together in the center of your mat.
- Reach your arms up overhead with palms facing each other and gently lean back to feel a stretch through the front of your body. Inhale deeply.
- As you exhale, hinge at the hips and roll your spine forward and down until your hands meet the ground.
- Bend your knees as much as needed until you can touch the ground with your palms flat.
- Take a deep inhale as you rise again and reach back.
- Continue this flow of rising and lowering with a full deep breath each time until you’ve completed five full reps.
Glute Bridge with Arm Reach | Flow 3x
- Lie down on your mat and place your feet on the floor with your knees bent. Place your arms on the floor beside you with palms facing down.
- On an exhale, lift your hips off the mat to form a bridge, flexing your core and glutes at the top so that your body forms a straight line from hips to shoulders.
- Inhale as you lower and stretch your arms up and over your head to lengthen, with palms facing the ceiling.
- Continue this flow for three reps, exhaling as you rise and inhaling as you lower.
Low Lunge Rotation to Hamstring Stretch | Flow 3x per side
- Start in a low lunge position with the right knee in front bent at a 90-degree angle and the left leg resting on the ground.
- Place your left hand on the ground to the inside of your right foot and inhale to reach your right hand up to the sky with fingers wide. Look up towards your right hand and rotate your chest open.
- On the exhale, lower your hand to the ground, tuck your back toes under and shift your hips back to stretch the front leg. Do not force this hamstring stretch, it’s okay if your knee does not straighten all the way. Square your hips.
- On the next inhale, shift back forward into the low lunge and repeat the twist.
- Continue this flow, inhaling as you twist and exhaling as you shift back into the hamstring stretch until you’ve completed three full reps.
- Repeat on the other side.
Plank to Downdog | Flow 3x
- Start in a high plank position up on your hands and toes with the body in a straight line.
- Take a deep inhale, then exhale as you lift your hips into the air and shift your weight back to press your heels to the floor, coming into downward facing dog.
- Work to straighten your legs as much as you can to emphasize the stretch all through the back of your legs, calves, and ankles.
- Inhale to lower back down to plank position.
- Continue this flow three times; inhaling with the plank and exhaling with the downward dog.
Chair Pose to Airplane Arms | Flow 3x
- Stand in the middle of your mat with feet together.
- Bend your knees to squat down as if you’re sitting in an invisible chair to come into chair pose.
- Reach your arms up to the sky and activate your fingers like you are holding an invisible beach ball over your head.
- Take a deep breath in to fill your lungs, and on the exhale sweep your arms down and back behind you like the wings of an airplane. Keep your spine straight and chest lifted throughout this movement.
- Inhale to return to chair pose.
- Continue this flow, inhaling with each chair pose and exhaling with the airplane arms. Complete three reps.
Wide Leg Standing Forward Fold Ragdoll Hang | 10 breaths
- Step your feet wide apart with toes pointed forward.
- Hinge at your hips to bend forward while keeping knees straight and leg strength engaged.
- Grab onto your opposite elbows with your hands and hang like a rag doll.
- Take a deep breath in and relax completely on the exhale.
- Continue breathing deeply in this position, finding a deeper relaxation with each breath.
- Complete 10 breaths, then heel-toe your feet together, bend your knees slightly and slowly roll your spine to standing.
Legs up the Wall | 10 deep breaths
- Sit with your bottom very close to a wall and lift your heels up to rest on the wall.
- Reach your arms overhead and bend your elbows to find a comfortable position.
- Keep a slight bend in your knees to allow blood to flow easily.
- Take 10 deep breaths. Come out of the pose if you feel a tingly or cold sensation in your feet or toes.
- Roll to your side to rest for a few moments before sitting up or standing up.