One Yoga Exercise You Should Practice for Mindfulness
No need for fancy yoga exercise stuff
Legs up the Wall
Legs up the wall is one of the most calming and nourishing poses for the mind and the body.
It is called Viparita Karani in Sanskrit. I started practicing this pose and it has changed my life in a good way. I do it for 10 minutes a day. It’s best to do for 5–15 minutes a day.
You won’t need any fancy stuff. Just wear comfortable clothes, which suits you. You can do it anywhere. Do it at your bedtime or when you travel or in the morning.
It’s the best yoga exercise if you are feeling high in stress and have low energy. This will recharge your inner battery back and it’s definitely healthy for your reproductive life cycle.
Steps for — Legs up the wall
- Pick a comfortable position near a wall.
- Lie back and put a pillow or soft blanket under your lower back (Even you can do it without a pillow or blanket).
- Lift your legs up and stretch along the wall.
- Pick a comfortable position for yourself. You can even slide a little away from the wall.
- Either you can touch your hips to the wall or have a little position between the hips and the wall. Do, what works best for you.
- Put your hands on your chest or rest your arms on your side.
- Just relax and close your eyes and take a smooth deep breath.
- Stay in this position for 5–15 minutes. (If you are starting out then start with 5 minutes).
Note:
- If you are starting out — If your knees are a bit bent then it is perfectly okay. No need to worry.
- If it is quite intense at the start as blood flows in opposite direction. So, you can take a break by bringing the knees nice and wide and sole your fit together. Just like the picture below.
Use this 5–10 minutes leg lifting opportunity to meditate and relax. Use this as a moment to forget about your problems in life and open up your heart and focus on your awareness.
“Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony.”
-Debasish Mridha
Lifting your legs up has various benefits and it helps us in many ways. Your mind and your body will thank you later.
Your digestion will improve
As we eat so much food throughout our day and sometimes we complain about digestion. We suffer from acidity as we eat spicy and junk foods.
When you lift your legs up it helps to increase blood circulation. In this way, it supplies a good blood flow through your body, which in turn increases your digestive system and helps to absorb the nutrients quickly.
This will help you to flatten your belly. So, if you are struggling with loosening your belly fat this yoga posture is perfect for you.
So not only will you get a flatter belly, but digestion will be a whole smoother from here on out.
Stress and anxiety will heal and repair
As a youngster, we go to so much pressure. Like academics, social pressure, and emotional confusion all this happens because of changing hormones.
We are always anxious about little things and affect our mental well being.
This yoga will help you to relax and will alleviate your stress, anxiety, and insomnia. I myself have tried this and even I recommended to one of my friends and she has started reaping its benefits.
Quality of sleep will improve
As many people have issues about sleeping. Some have weak sleep and some are lost in thoughts and are not able to sleep.
I was the one who was always used to think a lot and which has affected my sleep but this yoga gave me good quality and longer sleep.
As proper breathing and blood-circulation will increase the quality of our sleep. The relaxation of this position will give you excellent quality sleep as it is the best natural cure.
Foot pain relief
Girls wear high heels and which doesn’t distribute the weight properly. This in turn aches the feet.
If you have the heaviness in your legs. This yoga practice is the best treatment for it. So when you spend a lot of time on your feet and when your legs feel tired just relax and start doing this yoga.
Your legs will definitely appreciate you.
Nervous system relief
Elevated legs will help you to take more air. This way you take more oxygen, which in turn, will reduce the tension in your muscles.
All your inner organs will be supplied with important nutrients and elements.
A perfect ending for an awful day.
Relieves lower back problems
If you are suffering from back pain. This pose will help you to alleviate that pain. The pressure will be released from the spine and you will see the effect of it once you started.
Apart from this, there are various benefits of it:
- Headache.
- Migraine problem.
- Arthritis.
- Mensural Cramps.
- Mild depression.
- The calmness of mind
Final Conclusion
Legs up the wall have benefited me in various ways. It’s like therapy for me. It helped me to build confidence and happiness in my life. It’s the simplest exercise anyone can do. Just take out those five minutes from your daily routine and start doing it.
You will feel like a whole new person and will find yourself in a different arena. You might feel a little strange in the beginning but it’s so worth and it’s benefits are undeniable.
Once you master it, you will see those changes in your life. I am not a trained yoga teacher but this what works for me. So, this exercise may work for you too.
“The nature of yoga is to shine the light of awareness into the darkest corners of the body.”
-Jason Crandalla
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