Article by Fiora Touliatou
Would you like to know a quick tip for refreshing your tired legs, sore back and rebalancing your energy levels after a long day? Practice the Legs-up-the-wall yoga pose every day!
Legs Up the Wall Pose, also known as Viparita Karani in Sanskrit, is a restorative (passive) inverted yoga posture with amazing benefits.
The 3 main benefits of this pose
Firstly, it refreshes your legs especially after long hours of standing up or sitting down (especially if you are jetlagged). This happens as it assists lymph and blood circulation to flow from the legs towards the main body. Therefore, if you have swollen feet, varicose veins and tired legs, this pose will relieve and refresh you, give you a gentle boost, and rebalance your energy levels.
Secondly, it relieves headaches.The introversion of the pose with the head located lower than the feet and legs, wil help the blood to flow better to the heart, will lower the blood pressure and will increase blood circulation to the head. Therefore, it will lower the heart rate, quiet the mind and even relieve any headaches.
Thirdly, it relieves lower back pains.While the pelvis is placed against the floor, the lower back muscles will get stretched out and will be relieved from any pressure. Therefore, the pose will relax the lower back and relieve it from any pains.
How to get in and out of the pose
Start by finding a comfy spot next to a wall. You can either lie with your back on the floor or on a bed. If you choose to lie on the floor, you can place a yoga mat or folded blanket for extra comfort. Next, shimmy your hips as close to the wall as possible. Afterwards, stretch out your legs up the wall until your body is in an L shape. Make any adjustments if needed i.e. place a pillow under your head, rest your arms on your belly, out to the sides or behind your head.
At this point, focus on your breath; the best would be to try the belly breathing technique. For maximum results, try to keep the pose for at least 5 minutes.
To come out of the pose, bend your knees and simply let your legs lower to one side. When you completely lie on your side, push yourself off the floor and slowly sit up. Be careful not rush to get up quickly as your blood pressure has lowered and you might get dizzy!
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