Legs Up the Wall Pose
Legs Up the Wall Pose, otherwise known as Viparita karani is a Sanskrit term that denotes an act of inverting. In Sanskrit, viparita means "inverted" or "reversed," and karani means "doing" or "making.". Although any inverting action is technically a viparita karani, the term is most commonly used in yoga to indicate an asana known as legs-up-the-wall pose in English.
Legs Up the Wall Pose is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. It is one of the most approachable yoga poses as it doesn’t require much flexibility or strength. But even though it’s a passive pose, its benefits are pretty amazing.
Getting into the pose
Start by setting up a cozy space around a wall. Next, shimmy your hips as close to the wall as possible, then start walking your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space, maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. At this point, focus on your breath, try elongating your breath. Try to stay in the pose for at least 5 – 20 minutes.
Benefits of Legs Up the Wall Pose
Relaxation
The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.
Facilitates venous drainage and increases circulation
Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.
Soothes swollen or cramped feet and legs
Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.
Stretches the hamstrings and lower back
The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.
Relieves lower back tension
Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.
Pelvic Floor Relaxation
The pelvic muscles naturally release and relax in this position (more so with a cushion under the pelvis) resulting in a constructive exercise for a hypertonic (tense) pelvic floor.
Modifications & Variations Place a pillow or a rolled-up yoga mat or towel under your lower back to relieve excess strain. You can also place a pillow or mat for support under your head. A strap can be used just around your thighs and above the knees to help hold legs in place and take pressure off the low back and pelvis.
If you are a beginner, focus on using your breath to help “ground” your body as well as relieve excess stress. On each inhale, imagine your breath is moving through your torso and pressing your thighs closer to the wall. On each exhale, imagine your thighs connected to the wall as your let your torso release any tension into the floor.
Advanced practitioners can do two modified versions of the pose. One is to place a sandbag on the soles of your feet to aid in stretching and balance. To place the sandbag on the soles of your feet after you are in the pose, bend your knees slightly and bring your heels down along the wall. Place the sandbag on your soles and press it toward the ceiling through your legs and feet until the backs of your thighs are on the wall. A second advanced variation is to let your feet fall outward so your legs make a “V” shape. This variation provides a stretch to the inner thighs and groin muscles of the legs.
Precautions
Be careful when lifting your legs to the upright position if you have lower back or hip pain. One way to relieve excess strain on the lower back is to use a rolled-up yoga mat, towel or pillow. Like any inversion, people with glaucoma should avoid this pose. Do not do this if you have a hernia of any kind. Also, if you have high or low blood pressure, be careful when performing this pose for extended periods of time or avoid it altogether.
https://www.drweil.com/health-wellness/balanced-living
*Disclaimer: We offer guidance and support through yoga practice. We are not medical doctors and we always ask you seek approval from your doctors if you have any doubts with your conditions.
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