“Legs up the wall” yoga pose, or viparita karani in Sanskrit, might not be a part of your normal solar salutation. However when you’re all the time on the go, go, go, it’s effectively value including to your circulation.
In accordance with Jessica Matthews, yoga educator, assistant professor of integrative wellness at Level Loma Nazarene College, and writer of Stretching to Keep Younger, legs up the wall “is a seemingly easy, but surprisingly helpful, pose as a result of it supplies a bodily reprieve for the decrease extremities, countering the period of time spent sitting, standing, and bodily shifting in your toes.” What’s extra, it’s all about “not doing,” she says, and this type of resting with intention may also help offset all of the rise-and-grind busyness you’ve grow to be accustomed to.
Sticking your legs straight up within the air and simply being would possibly really feel bizarre at first, however belief me, you’re going to need to put your telephone down and take this self-care op.
Cool, cool—and the way precisely do I do that superb pose?
Legs up the wall is an inverted pose, which means it’s in the identical household as headstands and handstands. However contemplating you get into the pose by mendacity in your again, scooching your butt in direction of the wall, and positioning your legs vertically up the floor to kind an L-shape along with your torso, the danger of falling in your face is far, a lot decrease.
If conventional legs up the wall isn’t doable for you, Matthews recommends doing this pose towards a chair. On this modification, your legs bend on the knee to kind a 90-degree angle (your decrease legs and toes relaxation on prime of the seat). “That is an much more accessible and supportive choice if extending the legs up the wall shouldn’t be comfy or possible for you,” she says.
When you’ve assumed the place, shut your eyes and focus in your respiration. If a pillow below your head makes the pose really feel cozier, go forward and seize one. Matthews additionally recommends utilizing a folded blanket or two (or, alternatively, a bolster) to raise your hips when within the pose. Be at liberty to loosen up within the pose for 5 to 15 minutes, checking in with your self alongside the way in which to seek out the size of time that’s best for you.
What are the advantages of legs up the wall?
A fast Google search goes to ship you to some locations that proclaim that legs up the wall can treatment an entire host of issues. However whereas the restorative pose could also be stress-free for the physique and thoughts, it’s unlikely to deal with a medical situation. “Sadly, there’s not enough scientific proof up to now to substantiate the healing advantages of this one explicit pose,” says Matthews.
She does, nonetheless, word one backed-by-science bodily profit: Matthews factors out that docs typically advocate folks put their toes up once they expertise swelling, and legs up the wall pose has the identical impact: “Usually talking, an inverted pose orients the physique in such a strategy to encourage venous return and stimulate the lymphatic system,” she says. So when you’ve spent the day strolling round solely to note that your pups are canine drained—and starting to swell—stick ’em up.
Are there individuals who ought to avoid legs up the wall?
The pose is fairly straightforward to get into and is protected for most individuals, says Matthews. Nonetheless, when you have sure medical situations, embrace glaucoma or hypertension, discuss to your physician earlier than practising legs up the wall.
One factor value contemplating is that some yoga practitioners advocate avoiding inverted poses, together with legs up the wall, throughout your interval. “Some lecturers and yoga traditions say that inversions needs to be averted throughout menstruation, whereas others say this explicit pose may also help to ease menstrual cramps,” says Matthews. Presently, there’s not sufficient proof both approach. Should you’re involved, don’t hesitate to ask your physician.
When’s one of the best time to do legs up the wall?
Legs up the wall often pops up in restorative yoga lessons on the finish of the follow; Matthews says a great spot for it’s simply earlier than savasana, although you may as well make this your last pose.
However actually, any time you want a minute to stretch and decompress is an effective time for legs up the wall. “You would possibly discover this pose to be significantly helpful when carried out earlier than mattress to provide your toes and legs aid after a protracted day and create a way of calm…to advertise a extra restful evening’s sleep,” says Matthews. Simply be sure to don’t dose off—you’ll need to roll your self into mattress earlier than clocking these really helpful eight hours of zzzs.
To make legs up the wall much more luxurious, strive it in your mattress (actually!). And that is precisely how typically it is best to do yoga to reap the advantages.