What is Legs-up-the-wall pose?
It's a yoga pose (asana) called viparita karani that means inverted action. This pose inverts the actions of the body.
This pose allows to receive the benefits of others active inversions poses, like headstand pose (picture above), in a easier passive way.
Legs up the wall Benefits
- Relaxes
- Relieves stress
- Helps to sleep
- Promotes blood circulation
- Improves mild headache
- Relieves tension in the lower back
- Reduces swelling and pain in the legs
How to perform
It's a relatively safe and easy pose to perform daily.
Lie down on your back, try to get your bottom as close as possible to the wall, extending the legs up, perpendicular to the floor.
Open your arms to the sides or put your hands behind your head. Or you can place a pillow under the head for more comfort.
Deeply breathe in and out through the nose.
Stay in this pose for 5 to 20 minutes.
When you are ready to come out of the pose, bend your knees toward your chest, roll onto your right side. Then, press your hands into the floor and walk yourself up to sitting. Letting the head come at last.
Legs up the wall - Variations
Variation 1
Place a blanket or cushion under the sacrum to support the lower back. This will increase the blood flow to the heart.
Variation 2
Slide the legs apart into a wide V to stretch the inner thighs and groin.
Variation 3
Start by bringing the sit bones against the wall, legs extended up together. Alternating, move one leg towards the face.
Variation 3
Start by bringing the sit bones against the wall, legs extended up together. Alternating, move one leg towards the face.
