This week I am breaking down on how to do Legs up the wall. This pose is great for stress relief and to relax after a long day at work. Read below on how to do the pose and its benefits, including a link to the video on how to do it.
- Have your yoga mat with the short side against the wall
- Sit with your hip as close as possible next to the wall, knees bend
- Slowly start coming onto your back and bring your legs up to the wall, rotating your upper body so that it’s on the mat
- Hips are square to the wall
- Wiggle your way closer to the wall until your sitting bones are (nearly) touching the wall
- Bringing your hands by your side
- Allowing the body to relax
- Concentrate on your breathing, try to make your exhales longer than your inhales
- Stay here for as long as you can to relax
Tips on how to do it
- You can use a blanket or a bolster underneath your sacrum
- Arm variations:
- One hand on your heart, one hand on your belly
- Bring your arms over your head and grab hold of the opposite elbow. Make sure that your lower back still feels supported and relaxed.
- Sciatic Nerve: The support the wall gives to the legs in this pose relaxes the legs completely. Hence Viparita Karani pose is good for tired leg muscles and works on removing any strain due to sciatica.
- Soothes Nervous System: As Viparita Karani (Legs up the Wall Pose) is an inversion pose, it brings a soothing effect on the entire nervous system. It further calms the mind if the focus is towards breathing deep while in this pose.
- Relaxes Lower Back: As wall is a great support for the legs, there is no pressure at the abdomen or the lower back to maintain this pose. As a result, the lower back gets its maximum support in Viparita Karani. This further reduces the stiffness around the muscles near the sacrum.
- Relaxes Neck and Shoulders: There is no pressure on the shoulders or the neck here, unlike in Sarvangasana. Viparita Karani relaxes the shoulders and the neck with the right focus on breathing while in this pose.
- Relaxing Pose for Runners: This pose acts as relaxing pose for runners. Practicing this pose will bring in healthy supply of blood to the legs and the hips soon after running.
- Relieves Menstrual Cramps: Helpful for women during menstrual cycle or premenstrual symptoms to relieve cramps, relax the abdomen, and give comfort to the lower back.
- Improves Digestion: The fresh blood to the abdomen works to improve digestion and helps in the toning of the abdominal area.
- Prevent Varicose Veins: The reverse flow of blood helps prevent varicose veins in the legs due to extended sitting.
Legs up the wall helps relieve symptoms:
- Digestive problems
- High and low blood pressure
- Mild depression
- Respiratory ailments
- Urinary disorders
- Varicose veins
- Menstrual cramps
- Premenstrual syndrome