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Yoga & Meditation

How To Do Legs-Up-the-Wall Pose – Benefits

How To Do Legs Up The Wall in Yoga

Legs Up the wall pose in Yoga is a supported variety. It requires a prop to support you, preferably a blanket, cushion, etc, and a wall. The basic is to lie down on your back with the legs straight up supported against a wall. The motto is to provide relaxation and not to tire put the body. Only the stretching is required with a supported rest for the legs for inverse energy flow. This pose does not require much expertise but only a basic knowledge of yoga. Here is what you need to prepare for this yoga pose and how to do it correctly. 

  • Select a wall against the bed, or that has a little extended space for you to lie down peacefully. Measure the distance from the wall according to your height and sit closer but just 5-6 inches away from it. Finding the right position to sit and continue with this may take a while initially. 
  • Start with the props in the very first attempt itself. Initially, you will definitely slide off the support when you try to get the legs up the wall. Balancing takes its time. 
  • While sitting near this position, simply swing your legs up the wall in a single move. Once the legs are up, adjust the body accordingly. The legs need not be exactly parallel to the walls. Only the feet need to be rested against the wall. The hips and hamstrings can be kept a little farther. 
  • Keep the legs firm but relaxed. Do not exert pressure. It may not stay in its position in the forts a few attempts. Be patient and take your own time. 
  • Once you are in the position, slide the props under your lower back. It supports the back, reduces strain, and also gives increased elevation. 
  • Support may also be given under the neck to relax the muscles there. Relax the shoulders and stretch the hands on either side of the body with the palms facing up. 
  • Stay in this legs up the wall pose for as long as you can or as long as you needed. As said earlier, this yoga pose is restorative and I allow the reverse flow of the blood from the legs. 
  • As the legs drain its fluid flow, it will be felt relaxed. This legs up the wall pose in yoga is also said to stimulate the body to produce more HGH hormone which helps keep up the youthfulness of the body. 
  • Do this legs up the wall pose of yoga at least once a day, especially after a tiring day. This yoga pose will benefit people who have to stay longer on their feet as part of their jobs. This yoga pose gives them the much-needed relaxation and the stimulation it craves for. 
  • While retreating, slide off from the support first, and then bend the knees to bring the legs down. Now turn to your side. Do not get up immediately. Stay on the side for a few seconds with some deep breaths and then get into a sitting position. 

Viparita Karani – Yoga Pose – Benefits

Legs up the wall is a restorative yoga poses to relax and relieve the tension in a reverse manner. This yoga pose appeals to many by doing less and relaxing more. It is also a perfect way to end a tiring day.  Simply get your legs up against a wall parallel to it and stay in this pose for as long as you want. It is suitable to do at any time of the day, preferably after a tiring day. 

  • Reduce edema: The swellings in the legs due to strain and accumulation of fluid can be relieved by the legs up the wall yoga pose. Since the legs are u above, the blood and fluid flow will be reversed reduced the swelling. The reverse flow will carry the excess tissue fluid also. Because of this, Viparitha Karani is a fast remedy to get rid of fluid retention and swellings after long hours of journey. 
  • Relaxes tired muscles: Use some blocks or blankets to elevate the hip area to relieve the tired muscles by the Viparitha Karani yoga pose. Get an extended time on this pose to relax the tired muscles. 
  • Calms the nerves: Staying in the legs up the wall yoga pose for an extended period with rhythmic breathing can calm the nerves. This will relax the nerves and also supply increased oxygen to function the brain cells. 
  • Good for varicose vein: Legs up the wall yoga pose is one of the excellent remedies for varicose vein. It is therapeutic to relieve leg pain. 
  • Regulate blood flow: The legs up the wall pose will supply more blood flow to the head and nourish this area well. The extra nutrients and oxygen to the brain are healing to get rid of stress, anxiety, and depression. It allows better concentration, focus, and restores the memory for easy access. This will in turn help improve the overall energy levels in the body.
  • Improves digestion: The Viparitha Karani pose reverses the gravity of the body. It moves the old waste in the digestive system to release the gas. This will later help improve digestion.  With regular practice, this yoga pose can regulate the digestion. 
  • Relieves back pain: After an improper sitting session, your back will be sore for sure. To relieve the tensed muscles, try this Viparitha Karani. The inversion relaxation will be just what you need to rid of the mild back pain. 
  • Cure insomnia: Practicing this yoga pose regularly can cure your insomnia. This pose will relax the whole body and welcomes sleep at night never like before. 
  • Legs up the wall pose can relieve the menstrual cramps. 

The greatest advantage of legs up the wall pose is that it is flexible in any way you want to do. There are not many rules. All it requires is you make yourself comfortable, with or without the supports. You may stay closer to the wall and keep some distance. 

Another variation is that you can lie on the floor and keep the legs up on the sofa or bed. The idea is to keep the legs up to have the inverse flow.