1. Diaphragmatic Breathing — 5 min (supine)

Establish 4-2-8 breath before movement. Prime the thoracic duct.

2. Viparita Karani (Legs-Up-the-Wall) — 5–10 min

Sit bones to wall, legs extended straight up. Gravity drains lower body lymph toward thoracic duct. Decompresses hip crease inguinal nodes. Elevates feet/ankles for lower leg edema. Continue diaphragmatic breathing throughout. Optional: folded blanket under hips for slight pelvic inversion — amplifies drainage effect. This is probably the single most effective pose for your lower body and midsection pattern.

3. Supta Baddha Konasana (Reclined Bound Angle) — 3–5 min yin hold

From legs-up-wall, bring feet down, soles together, knees falling open. One hand on abdomen. Opens the inguinal region (lower body lymphatic bottleneck) while diaphragmatic breathing simultaneously works the cisterna chyli.

4. Supta Matsyendrasana (Supine Twist) — 2 min each side

Lie on back, hug right knee to chest, drop across body to left (supported on floor or block), extend right arm out. Compressive rotation on abdominal organs drives lymph toward cisterna chyli on compressed side; release allows fresh uptake. Switch sides.

5. Sucirandhrasana (Figure-Four / Thread the Needle Supine) — 2–3 min each side

Cross right ankle over left thigh above knee (figure-4 shape). Flex right foot. Targeted stretch into piriformis and external hip rotators, which run directly adjacent to inguinal lymph nodes. If these muscles are tight, they chronically compress the inguinal nodes — 3-minute yin hold allows fascial release. Most targeted intervention for gluteal edema pattern.

6. Balasana (Wide-Knee Child's Pose) — 3–5 min yin hold

Separate knees wider than hip-width, sink hips back toward heels, arms extended forward. Opens posterior lymphatic channels neck to sacrum, compresses cisterna chyli from below, mild anterior cervical node stimulation.

          Wide Knees

7. Adho Mukha Svanasana (Downward Dog) — 1–2 min

Head below heart — facial lymph drains toward cervical nodes by gravity. Pedal feet (alternating heel presses) to activate calf pump simultaneously.

8. Ardha Matsyendrasana (Seated Spinal Twist) — 1 min each side

More active than supine twist — engages core muscles around abdominal lymphatics. One leg extended, opposite foot planted outside extended knee, twist toward bent knee.

9. Uttanasana (Standing Forward Fold) — 1–2 min

Head completely below heart. Gentle side-to-side sway stimulates cervical nodes in the hanging position. Excellent facial lymph gravity drain.

10. Savasana with Legs Elevated — 5 min

End supine with legs on bolster or folded blankets. Diaphragmatic breathing consolidates the session's lymphatic work.