The yoga bridge, also known as Setu Bandhasana, is a gentle yet effective exercise that can support lymphatic drainage and circulation. By lifting the pelvis into a backbend, the exercise helps stimulate lymphatic fluid movement and supports the removal of excess lymph fluid.
Here's how you do it
- To perform the yoga bridge, start by lying comfortably on your back on a mat or soft surface.
- Bend your knees and place your feet flat on the floor, about hip-width apart. Your heels should be close enough that you can almost touch them with your fingertips.
- Rest your arms alongside your body with your palms facing down.
- Take a deep breath in and as you exhale, gently press your feet into the ground and slowly lift your hips upward, one vertebra at a time.
- Keep your shoulders relaxed and your chest open, without forcing the movement.
- Hold the position for a few breaths, focusing on slow abdominal breathing.
- When you are ready to come down, lower your hips very slowly back to the floor, allowing your spine to relax completely.
- You can repeat the movement a few times at your own pace, always staying gentle and controlled.
Why it helps
As the chest opens and the hips stretch, lymph flow in affected areas can improve. At the same time, the yoga bridge activates several muscle groups and promotes better blood circulation throughout the body. This combination makes the exercise especially supportive for people dealing with lymphedema or fluid retention.
You can perform the yoga bridge dynamically, moving in and out of the position or hold it statically for a longer time. Throughout the exercise, deep abdominal breathing is key, as it further enhances lymph flow and relaxation.
In addition to its physical benefits, the yoga bridge can help reduce stress. Since stress can negatively affect the lymphatic system, this calming effect plays an important role in overall lymph health and recovery.
Flowell Support for your Recovery
At Flowell, we create recovery and compression tools designed to support circulation, lymph flow, and everyday well-being. Our products are made to help you feel lighter, more comfortable, and supported. We're here for you whether you’re managing swelling, prioritizing recovery or simply caring for your legs as part of a healthy routine.
Thank you for Reading
We hope this exercise helps you feel more supported, comfortable and connected to your body. Gentle daily movements like these can be a powerful way to encourage lymph flow, reduce swelling and promote better circulation over time. Feel free to come back anytime for more beginner-friendly recovery tools and routines.
