Poor blood circulation is not an ailment in itself but it is resulted in due to certain health issues. It is, therefore, necessary to treat the underlying causes, rather than just the symptoms itself.
There may be several conditions or reasons that can lead to poor circulation. Some of the most common causes may include obesity, diabetes, heart conditions, and arterial issues, either due to the maintenance of a sedentary lifestyle, or the high consumption of sugars and fats, or the combination of both, have poor circulation.
Poor blood circulation means that there is poor or insufficient blood flow from the heart to other parts of the body. Some of the physical signals that can help us to detect poor blood circulation are, we can feel the sensation of cold, tingling, numbness or itching, the appearance of varicose veins in the legs, swelling of the feet and hands, the slow healing of wounds and the feeling of exhaustion.
The most two worrying and serious cases of poor blood circulation, are symptoms of the appearance of ulcers in the legs and feet and the appearance of mild cyanosis or bluish coloration of the tips of the fingers or lips.
Diet To Improve Blood Circulation
So how to improve blood circulation naturally? it is essential to introduce new food routines. Eat fish such as tuna, salmon or sardine; Increase intake of fruits and vegetables.
Besides these citrus fruits are also beneficial, one can include fruits like oranges, lemons, and grapefruits, as they are rich in vitamin C and can furthermore, helps in inflammation and lowering sugar.
Watermelons are also useful it contains lycopene, a natural antioxidant linked to improving circulation. One must reduce the consumption of red meat and exercise (even moderately) or Yoga asanas routinely, which are good measures to improve blood circulation.
Yoga For Poor Blood Circulation
Yoga on the other hand is also beneficial to improve our blood circulation. Some yoga poses such as torsions and stretching asanas, together with the relaxation and deep breathing techniques can have a positive effect on the heart.
It therefore further help you in your task of pumping the blood. In this article, we learn how to improve blood circulation with yoga and recommend some of the main Yoga postures to improve blood circulation.
i) Inverted position yoga
Inverted position yoga is a Yoga posture also called “inversion”. It has a general rule, in which the legs are in a higher position than the head and are very beneficial for circulation problems.
As the ankle area is a problematic area when you have poor blood circulation, raising your legs makes it easier for gravity to do the job of decompressing that conflict area of our body.
Below is some among the inverted positions of Yoga to improve blood circulation we can highlight the following:
1. Viparita Karani (Half Shoulder Stand)
It is an inverted posture of easy accomplishment. Thanks to her we will notice how the legs are lightened from that feeling of heaviness that causes the poor blood circulation in them.
To execute this Yoga posture to improve circulation we must lie on the floor, bring the buttocks as close as possible to the wall and, once placed, lift the legs and, keeping them straight, support them on the wall.
For this asana to be effective, we must maintain the position for five to ten minutes while, progressively, we relax the whole body.
2. Sirsasana (Headstand)
Known as “the King of the asanas,” this asana, in addition to helping to achieve stability and serenity, is the best yoga for blood circulation in the face, scalp, and brain. This is an asana of difficult realization.
This yoga asana requires a long hamstring, flexible spine, and shoulders, with good strength of the upper body. The most important thing is to ensure that you are focused and conditioned, with the proper technique before attempting the pose.
Besides the above two inverted asanas, we can also highlight other asanas such as the dolphin posture, the Urdhva padmasana, or the Pindasana.
ii) Yoga Poses To Improve Circulation
Beyond the inverted asanas, there is a series of yoga asanas to improve blood circulation that we do not want to miss the opportunity to recommend, these asanas are:
1. Halasana (Plow posture)
To perform this Halasana Yoga posture, lie on the floor, face-up, with your arms stretched and parallel to the body. Once in the position, bring the legs towards the head keeping the arms in the same position.
Now there we lift our stretched legs out to a 90-degree angle and slowly bring our legs back as our hips rise to the ceiling, placing them above the shoulder girdle. Finally, we rest our feet on the ground while the arms put pressure on the ground.
By bringing your hands to that area of your body you will be able to relieve the tension of the lower back. It is best to exercise for blood circulation in the legs and overall body. yoga posture to improve blood circulation will also help you relieve tension in the lower back and improve intestinal transit.
Note: Do not try to perform this posture if you suffer from a neck injury.
2. The Garudasana (Eagle posture)
Start standing in Tadasana. Look ahead and fix your eyes on one point. Take a deep breath and focus your mind.
Put both hands on your hips. Slightly bend your knees and lift your right leg off the ground, shift your body weight to your left leg.
Exhale, place the right leg in front of the left thigh and hide the right instep behind the left calf. Secure the position with your toes like a claw. Place your elbows in front of your chest and cross your arms.
It reinforces the left arm over the right, which presses against the right biceps and is supported in the internal hollow of the left elbow. Hold 20 seconds, breathe normally. Rest a bit before repeating on the right leg.
This pose strengthens the lower body, opens the shoulders, and improves circulation and concentration.
3. Supta Padangusthasana (Reclined Hand to Big Toe Pose)
This posture also serves to stretch the tendons of the popliteal hollow (what is popularly known as the curve of the knee). To perform this asana we must lie supine (face up) on the floor and with our legs extended.
Once like this, we will exhale, lift one of the legs, straight, and carry it back, towards the head. Once we have done it, we will take the big toe of our foot with the fingers of the hand. If our flexibility did not allow us to reach that finger, we would grab (depending on our flexibility) twin, knee, or thigh.
Besides this Yoga postures cow, cat, and triangle postures, can improve blood circulation, in one way or another. We hope you include these asanas in your Yoga routines. They will help you have better blood circulation.
Always keep in mind that Yoga will only be a complement to the maintenance of a varied and healthy diet. Without maintaining a correct diet, one can hardly enjoy good circulation.