流通不良可能是由许多事情引起的：整天坐在桌子上，高胆固醇,血压issues, and even糖尿病。它也可以在许多方面表现出来，包括：

  • numbness
  • cold hands and feet
  • 肿胀
  • muscle cramps
  • brittle hair and nails
  • breakouts
  • 黑眼圈在你的眼睛下

幸运的是，打击它的方法几乎与存在症状一样多。你可以试试：

  • 药物
  • 饮食
  • 避免吸烟
  • 锻炼

Movement is key to wellness on many levels, including for circulatory health. Yoga is not only one of the most accessible types of exercise (it’s low impact and can be done by people at all levels), but it’s also one of the best types of exercise for poor circulation.

The below sequence of poses will be a great addition to your self-care and wellness routine. This is especially true if you’re dealing with circulation issues, no matter what their cause or physical manifestation in your body.

Equipment needed:Though yoga can be done without a yoga mat, one is recommended for the below sequence. It can help you maintain firm footing and is used in some of the instructions as well.

朝下的狗非常适合循环，因为它将臀部放在心脏上方，并在头顶上方，这意味着重力有助于促进血液流向头部。它还可以增强您的腿，改善它们的循环。

Muscles worked:hamstrings, latissimus dorsi, deltoids, glutes, serratus anterior, and quadriceps

  1. 从四个四分开始，肩膀高于您的肩膀
    手腕，臀部上方的臀部，脚趾塞在下面。
  2. Take a deep breath in, and as you exhale, press firmly
    into your hands as you lift your hips into the air, straightening your
    arms and legs.
  3. 对于某些人来说，这可能立即是一个很好的立场。为了
    其他人，您可能只想将脚向后走，所以感觉到
    舒服的。
  4. 正常呼吸时，当您按下每个
    finger and press your heels toward the floor. Your heels may not be on the
    ground here, depending on your stance, but you want them working in that
    方向，保持双腿活跃。
  5. Let your neck relax, but do not let it hang.
  6. Stay here for three long, deep breaths. (You can repeat
    this a few times, though it would be best to do the entire series a few
    times, starting each time with this pose.)

Warrior II非常适合改善双腿的肌肉张力。您的肌肉将压缩并释放腿部的静脉，从而增加有效的循环。

Muscles worked:股四头肌，斜肌，臀部韧带，鳞片和胸腔小调

  1. 从朝下的狗看，在你的手之间看
    将右脚踩尽可能靠近双手之间。如果
    它不容易在它们之间进行，您可以帮助您向前推动它
    hand.
  2. 在抬起双手之前，请左转
    脚以使其外部平行于垫子的后边缘。
    您的front foot should be lined up with the toes facing forward. If you were
    运行一条直线从你的右脚跟the back of the mat, it
    应该撞到您的后脚中间。（注意：如果您感到不稳定
    这种立场，向右踩一点右脚，但要保持脚
    perpendicularly aligned with each other.)
  3. Inhale deeply, and as you exhale, cartwheel your hands
    as you stand. This will mean pressing firmly into your feet and beginning
    左手放在身体前，在脸下方，然后
    向上，在前面，最后在你的头后面，右手跟随
    until you are creating a “T” with your arms.
  4. As you hold this pose, check your alignment: Your right
    knee should be at a 90-degree angle, with your knee over your ankle,
    按下后脚的外边缘。你的左腿应该是
    笔直，胸部向垫子的左侧打开，手臂在
    肩高。凝视着你的右手。
  5. 一旦您安顿下来并感到舒适
    in your alignment, breathe in and out deeply and slowly at least 3 times.
  6. 第三次呼气后，再次呼吸，然后
    呼气时，将双手转向地面，上面
    右脚的每一侧。退后到朝下的狗。然后
    向前重复您的左脚。

三角形is also a standing pose, so it’s another one that’s great for muscle tone and leg circulation. This pose involves opening up your chest and expanding the lungs as well, which improves circulation in your torso.

Muscles worked:sartorius，梨状肌，臀大肌，斜肌和三头肌

  1. Begin by repeating the steps to get into Warrior II.
  2. 当您拉直时，而不是进入Warrior II，吸气
    您的前腿并保持双腿对齐，在那个“ T”中。
  3. 当您呼气时，将躯干从右腿上倾斜
    your hip, keeping your spine long and your arms in line with your
    肩膀，所以“ t”会和你在一起。
  4. 将右手放在脚，脚踝或胫骨上。您的
    left arm should be reaching toward the sky. Your gaze can be looking at
    前脚，向左或左手（如果您觉得
    您有这样做的平衡）。
  5. Press into your feet and engage your leg muscles as you
    keep your chest open to the side, breathing deeply.
  6. 至少三呼吸后，将躯干从
    再次弯曲前腿时，请使用臀部。然后可以
    像您为Warrior II一样切换到另一侧。（如果您要重复
    the sequence, go back to pose 1 and repeat the sequence two more times,
    使用下一个姿势作为休息姿势来结束练习。）

将双腿放在墙上不仅是一种倒置，因为它使您的腿置于您的心脏之上，而且还反转了我们大多数人整天坐着的方式。该位置可以帮助您的血液正常流动，从而缓解可能发生在老年时的四肢中的血液或液体的聚集。

Muscles worked:腿筋和脖子以及躯干的前部

  1. 为了this pose, move your mat up against a wall where
    底座上有空间，墙壁遇到地板，足够远
    up the wall that your legs can stretch up it without knocking anything
    超过。
  2. 平行于墙壁。然后，用脚躺下
    在地面上，膝盖弯曲。
  3. 在您的下背部/上尾部枢转，提起您的
    feet and gently swinging your torso so it intersects the wall and hugs
    您的坐骨头靠在墙壁的底部。一旦你
    comfortable (you may have to wiggle a little), extend your legs up the
    wall. You can also place a cushion or folded blanket under your lower back
    如果感觉更好。
  4. 将手臂放在您旁边，手掌抬起。你可以留在这里
    as long as you like.

Take it to the next level

如果you feel comfortable in inversions, and if you have good balance, core strength, and yoga props, you can do “legs in the air” pose, instead of up the wall. It will not be a resting pose in quite the same manner, but it’s great for circulation as well as the core.

  1. Stay on your mat and get a yoga block so it’s within
    躺下时到达。
  2. 躺在垫子上，膝盖弯曲，举起
    您的臀部，将块放在s骨下。确保它牢固
    地板，您坚定地搁在上面。
  3. 保持双手并肩，手掌紧迫
    进入地面，将膝盖抬到胸前。
  4. Inhale deeply. As you exhale, begin to extend your legs
    to the ceiling slowly and in a controlled manner.
  5. 将您的ac骨压入街区以进行支撑，留下来
    here for 10 full, deep breaths before exiting in the reverse order you
    entered. Bend knees into your chest and gently roll your pelvis down as
    you return your feet to the ground. Then press into your feet and lift
    your hips to remove the block.

尽管某些流通问题是由特定的健康状况引起的，但许多美国人处理流通问题，但不知道。为什么？因为我们整天将其停放在桌子上，并且不会以应有的方式工作。

通过以压缩和减压腿部静脉并在潮红停滞的血液中锻炼的方式进行锻炼，我们可以改善循环并避免问题。无论您是否有诊断性问题，上述瑜伽序列都可以通过改善循环来帮助您的身体更有效地工作。