Following is a simple 7 step exercise program that stimulates the Lymphatic System that helps the body to function optimally.

1. Pulling the ears : 2 mins
2. Cycling with the ears : 2 mins (Clockwise and Anti-Clockwise)
3. Shoulder Pump : 10-15 times per round (3 rounds)
4. Kapalbhati Pranayam : 10-15 times per round (3 rounds)
5. Agnisara Kriya : 3 rounds (as much as you can do in each round)
6. Butterfly : 30-40 sec per round (3 rounds)
7. Calf Pump : 25-30 times per round (as many times as you can in a day)

The first 6 exercises can be done while sitting and the final (7th) one while standing.

1. Pulling the ears

• Sit comfortably with a straight back
• Hold the ear lobes with the fingers
• Pull them down gently and release them

Do it for 2 minutes.

2. Cycling with the ears

• Sit comfortably with a straight back
• Hold the sides of the ears with the fingers
• Cycle them clockwise for a few times, and then anti-clockwise for the same amount of time

Do it for 2 minutes.

3. Shoulder Pump

• Sit comfortably with a straight back
• While pulling the shoulders up exhale completely and hold the breath
• While holding the breath, move the shoulders and up and down

Dot it 10-15 times per round (3 rounds)

4. Kapalbhati Pranayam

• Sit comfortably with a straight back
• Take one round of normal breathe in and out
• Then exhale through the nose like small burst (as if you are blowing a candle using the nose). When this exhalation happens, the tummy goes in automatically. Keep the throat relaxed.
• The inhalation happens automatically
• Do it 10-15 times per round and relax

Do 3 rounds

5. Agnisara Kriya

• Sit comfortably with a straight back
• Exhale completely and hold the breath
• While holding the breath, move the tummy in and out as many times as you can, at the end inhale and relax. This is 1 round.

Do 3 rounds.

6. Butterfly

• Sit comfortably with a straight back
• Stretch your legs out to the front
• Now, fold the knees, bring the feet together so that the soles touch each other
• Hold the toes with the hands and bring the feet close to body as much as you can
• Start flapping the knees up and down, if possible knees touches the ground and comes back up

Do it 30-40 sec per round (3 rounds)

7. Calf Pump

• Stand up on the legs
• Hands are by the side or hold something for stability
• Now, while keeping the body straight keep raising up and down on the toes for few times
• Then, again while keeping the body straight keep the weight on the heels and just raise the toes up and down for few times

Do it 25-30 times per round (as many times as you can in a day)

See the video for detailed explanation and demonstration by Dr Ankita Dhelia MBBS, Osteopath, Craniosacral Therapist .