But in some cases, circulatory problems are temporary and harmless, though noticeable nonetheless. Sometimes, when you sit in the same uncomfortable position for hours without a break, or when you sleep all crooked and twisted, or even when you do some sort of physical activity for the first time and put added stress on the body, your spine may grow stiff and achy. Your extremities may swell or get cold and numb, you may feel tired or even exhausted for no apparent reason, and your head may feel heavy.
Simple twist to improve blood circulation
You’ve definitely heard about the benefits of exercise, and yoga in particular, for overall well-being and especially for circulatory health. (American doctor finally endorses the European vein secret that can support vein health.) Whenever you feel stiff in your back, find a place to lie down and do the following stretch. Gentle on the body and easy to do at any fitness level, it instantly improves blood circulation and energizes the spine. Make sure you’re wearing loose, comfortable clothes. This twist is best performed on a yoga mat or a floor rug.
Here’s what you do.
Lie down on your back, keeping your legs together, parallel to each other. Bring the arms out, perpendicular to the body, forming a T shape. Keep your palms facing the floor.
Bend your left knee at a 90-degree angle and place your left foot on the right thigh above the knee. The toes of your left foot should be pointed and almost touching the right knee.
Twist your pelvis to the right, moving your left knee towards the floor. Keep your left foot steady on the right thigh. Let your lower back follow the tilt to the right.
As you twist to the right, look over your left shoulder in order to counterbalance the upper spine. Your left shoulder should not leave the floor.
Hold the position for 30–45 seconds. Relax and try “falling” into your hold, all while maintaining proper form. Don’t forget to breathe!
When the time is up, release the left leg and go back to the starting position. Switch the legs and repeat on the other side.
As you get more comfortable performing this twist, you can give yourself an extra stretch, moving the bent knee outwards even more while keeping your shoulder on the floor.
Once you’re done stretching, rest for a minute in savasana (the corpse pose), lying flat on your back with palms facing up and heels spread as wide as the yoga mat. Keep your eyes closed.
You will instantly feel a surge of energy and improved blood flow as soon as you get up. Just make sure you do so slowly to avoid dizziness.
You may want to consult with your doctor if you have any type of spinal injury, if you suffer from chronic conditions, and if you’ve had a spine surgery in the past.