5 Amazing Health Benefits of Leg Up The Wall Pose

Legs Up the Wall Pose (or Viparita Karani) 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. Practicing this pose is really easy and can be done anywhere in your home. Here is how your can get yourself in to the Legs Up the Wall Pose.

Find a comfortable place around a wall. Lie down and shimmy your hips to bring them as close to the wall as possible. Then, walk your legs up the wall till your body is in somewhat of an L-shape against the wall. Try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your sacrum.

Focus on taking deep breaths, slowly inhale through your nose and slowly exhale through your nose. Try to stay in the pose for at least 5 minutes for optimal benefits.

Here is how your body benefits from performing the 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. This also provides relief against migraine and headache, especially when done with a bandage wrapped tightly around the forehead and back of the skull

Soothes Swollen or Cramped Feet and Legs

Gravity assists circulation by facilitating the return of blood back to the heart.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. It also helps in rejuvenating legs after 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.

Apart from the regular back relaxing of muscles this pose helps in digestion, helps hide wrinkles in addition to combat against signs of ageing.