Legs Up the Wall Pose is Restorative and Relaxing

Treat yourself to a 10 minute break with this simple, powerful yoga pose

I think it’s interesting that the opposite of being active in yoga is not being passive. It’s being receptive. -Cyndi Lee

I love walking.

But, until coronavirus started, it was often just 30 minutes a day after strength training, distance running, or tennis.

Since the coronavirus started, these other favorite training options are closed. So, my husband and I took up walking every morning in the country, in the woods, in nature. We are loving this!

We’ve built up to 6 miles most mornings and 10 miles once or twice a week.

As we’ve built up our walking endurance, my lower back, hips, hamstrings, and calves have gotten tighter and tighter. Yikes!

Help!

To offset this, I’ve added a lot more yoga, mobility work, and active stretching.

The body benefits from movement, and the mind benefits from stillness. -Sakyong Mipham

My favorite activity to rest, restore, recover, relax these days is Legs Up the Wall Pose, or Viparita Karani in sanskrit.

From Yoga Journal:

(vip-par-ee-tah car-AHN-ee) viparita = turned around, reversed, inverted karani = doing, making, action

Some say it may have the power to cure whatever ails you.

I am a believer.

It is a simple restorative yoga pose that allows the mind and the body to relax, relieving stress and tension. It is one of the most approachable and accessible yoga poses since it doesn’t require much flexibility or strength.

But even though it’s a passive pose, its benefits are pretty amazing.

Yoga does not transform the way we see things, it transforms the person who sees. -B.K.S. Iyengar

Benefits of Legs Up the Wall Pose

From Do You Yoga:

Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you’ll create in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

I like it because it simply makes me feel relaxed, restored, rested. My feet don’t hurt and my lower back pain disappears.

It is good for my body and my mood, takes very little time, and can be done anywhere, anytime I need a break.

This will definitely be one of the things I keep after the pandemic.

Remember, it doesn’t matter how deep into a posture you go — what does matter is who you are when you get there. -Max Strom