How to Do Legs up the Wall Posture in Yoga
After a long, stressful day, has anyone ever advised you to "relax and put your legs up"? When you do inverted postures--and this is one--the flow of gravity changes direction and your circulation gets a boost. It's very relaxing to elevate your legs and feet, which have taken a beating all day long. Gradually increase the amount of time for which you maintain the "legs up the wall" posture.
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Instructions
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Sit on the floor, using a yoga mat. Bend your knees.
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Carefully lie back and scoot your bottom closer to the wall. Spread your bent legs apart so there is room for your backside.
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Straighten one leg and rest it (the entire length of your leg) against the wall. Straighten the other leg and rest it against the wall. If you find you're not comfortable with your backside right up against the wall, scoot it back a few inches.
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Relax and pull your shoulders down from your ears. Your forehead should be positioned slightly higher than your chin. Do not tilt your head backward.
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Lift your arms up over your head, then place them on the floor in a comfortable position. Your inner arms will be facing the ceiling. If you are more comfortable placing your arms down to your sides, do that. Hold this posture, remembering as always to breathe deeply through your nostrils. Make sure your head and neck are comfortable.
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Tips & Warnings
This pose is particularly beneficial to those who are suffering from swollen legs or ankles or varicose veins. However, consult with a qualified yoga instructor (and perhaps even your doctor) before you do any posture, particularly inverted ones, because some people--those with hernias, glaucoma or heart problems--are advised not to invert. Interestingly, this posture is recommended for people who are suffering from mild hypertension, because it can reduce blood pressure.
In Sanskrit, Viparita means "inverted."
Resources
- Photo Credit http://www.suzafrancina.com/
