Breaking down legs up the wall
This week, I am starting a series the where I go a little more in-depth with my favorite yoga poses. I am going to break down the mechanics of the pose as well as describe the possible benefits of the pose for your mental and physical health.
For the first post of the series, I wanted to start with legs up the wall pose (or Viparita Karani in Sanskrit). I love this pose because it leads for a feeling of relaxation for me. I often use this pose at the end of the day to help me quiet my mind from the thoughts of the day. I will also use this pose at the end of a yoga practice instead of corpse pose as it stretches out the muscles and takes feels good on my back. If putting your legs on the wall doesn’t feel accessible to you, you can absolutely use a couch, ottoman, chair, bed or any other lower surface. You do not have to do a full yoga practice to use this pose so I encourage you use this as often as you’d like.
Steps to safely get in and out of this pose
Lie down on your side close to an open wall, chair, couch, ottoman, or other lower surface.
While on your side, scoot your hips and backside as close to the surface you are using as you can.
Once your hips and backside are next to the surface, gently roll to your back and bring your legs up to rest on the surface of choice.
Once your body is in place, you can rest your arms by your sides, on your stomach, in a cactus position, or straight to the side.
You can stay in this position as long as you are comfortable. While in the position, you can focus on an affirmation, a mantra, your breathing, or a focal point above you. Always make sure to breathe in this pose. You can chose a breathing pattern or a relaxed, natural breathing cadence.
When you are ready to end the pose, begin by slowly lowering your legs to the side.
Once your legs are resting on the ground, you can gently push your body away from the surface and then carefully and slowly, use your arms to push your body to a seated position.
Variations
Place a blanket or bolster on the floor next to your surface that you can place your hips and backside on (don’t make the blanket/pillow so high that it strains your back)
Place a thin blanket under your shoulders or neck (again not so high that it strains the body)
Wrap a yoga strap around your thighs and hold the ends of the strap together so that your legs can relax (if this is triggering in any way, you can absolutely leave this variation out)
If using a wall, slightly bend your knees with your feet resting on the wall
The benefits of legs up the wall pose:
facilitates venous drainage
can relieve anxiety
may boost energy
can relieve lower-back pain
may soothe menstrual cramps
can relieve headaches
gently stretches the backs of the legs, front torso, and the back of the neck
Contraindications (those who have these conditions may want to avoid this pose unless approved by your physician)
Hernia
Eye pressure/retinal problems/glaucoma
Neck problems
2nd/3rd trimester of pregnancy
Those with back pain or who are menstruating may want to limit the use of a blanket under their lower back
I am going to invite you to try this pose after reading this and let me know in the comments below what you noticed while you practiced.
Until next time,
Amber
Resources:
https://www.yogajournal.com/practice/beginners/legs-up-the-wall-pose/
https://www.doyou.com/6-benefits-of-legs-up-the-wall-pose-48440/
https://adventureyogaonline.com/legs-up-the-wall-benefits/
Weber, Kristine and Lester, Ashely. Subtle Yoga Teacher Training for Behavioral Health Professionals. 2017.