The Legs against the wall pose, also known as Inverted Lake or Viparita Karani in Sanskrit, is a simple yet miraculous yoga pose. In this article, we are going to discuss the steps to perform it and numerous health benefits.
It is all simple science related to this pose. Your body gets shaken up and gets better rejuvenated, giving good results and a calm mind.
How to get the Legs up the wall pose right?
Place a folded blanket a few inches from the wall. The distance of your placement from the wall will depend on tightness and height; try a few different places, and get comfortable!
Lie down on the floor by rolling your hips onto the blanket. Now you have to adjust your body against the wall by raising your legs.
Basically, your heels are touching the wall. Practice deep and steady breathing. Don’t exert or stress yourself.
Your head should be on the floor, while the spine should be straight, and knees should be bent a little so that the knee caps won’t lock.
Stay in the same pose for 15 to 20minutes. After you come out of this restorative pose, be sure to lie on your side for a few breaths before sitting upright with your back against the wall, then slowly rising to your feet.
For more intensity, you may place a sandbag on the feet and be ready to feel grounded!
If you have any discomfort in your lower back, adjust your body slightly back from the wall so that your sitting bones are not touching it.
When positioning your support, you must consider its height and its distance from the wall. Be honest with yourself to avoid straining any muscles! Your support should be lower to the ground and farther from the wall if you are not very flexible.
If you are flexible, keep your support higher and closer to the wall. Your sitting bones do not need to be against the wall, rather “dripping” down into the space between the wall and your support. Keep a gentle arc in your torso from the pubis to the top of the shoulders.
While your neck feels strained, place a small, rolled-up towel under it. Cover your eyes with the other towel and keep them closed for 5 – 15 minutes as you soften and release.
Rest your arms out to your sides. Open your shoulder blades away from the spine, relaxing your hands and wrists (1).
It is advised for the ladies to avoid Legs Up the Wall Pose and inversions in general during menstruation.
The health benefits
This pose is very relaxing and is believed to help in almost all aspects of the body and mind, from tight hips and hamstrings to stress and anxiety.
- Since you are almost upside down in this pose, your abdominal organs get more active, and the movement stimulates them. As a result, your appetite also increases through this stimulation, which improves digestion.
- This posture’s restorative nature gets the blood flowing to parts of the body that need it, making it good for almost any ailment, including arthritis, high or low blood pressure, respiratory ailments, and menopause.
- Your blood circulation gets stimulated, and your head plus upper body receives a stronger blood flow, which supplies better oxygen.
- It prevents the thickening of the blood and other blood-related issues, including high blood pressure.
Some other benefits includes;
- Alleviates menstrual cramps
- Relieves swollen ankles and varicose veins
- It is recommended for curing headaches and even migraine.
- Helps testicular, semen, and ovarian problems in men and women, respectively
- Restores tired feet or legs
- Stretches the back of the neck, front torso, and back of the legs
- Improves problems of the eyes and ears
- Relieves mild backache
- It helps to calm your mind and relieve anxiety, mild depression, and insomnia.
Old Indian scriptures claim this mild inversion is known for a wide range of health benefits and its anti-aging effects that hide wrinkles and help keep you young and vital.
Legs Up the Wall Pose is a passive pose meant to be in for a while. This pose is done towards the end of the YOGA session.
Initially, it will be difficult for you to sustain for 15 to 20 minutes. Try to listen to your favorite podcaster or YouTuber or pumping music while doing this pose. I’m damn sure it will be easy going 20 minutes.
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