Legs Up the Wall Pose or Viparita Karani, is a simple yet highly effective restorative yoga pose that can bring about a variety of health benefits.
This calming posture helps to reduce stress and fatigue, improve circulation, soothe lower back pain and headaches, as well as relieve menstrual cramps. It can also help with anxiety, insomnia and digestion.
In this article, we’ll be looking in detail at the main benefits of Legs Up the Wall Pose, as well as steps on how to perform it so you can make the most out of your practice!
7 Benefits of Legs Up the Wall Pose
1. Stress-Relief
One of the primary benefits of Legs Up the Wall pose is its ability to help reduce stress levels.
Studies have shown that even 10 minutes of this restorative yoga posture can provide a calming effect, helping to alleviate tension and promote relaxation.
Additionally, This posture is known to help clear the mind and soothe the nervous system.
2. Circulation
Legs Up the Wall is great for improving circulation in the body.
This restorative yoga pose helps to promote blood flow through the legs and feet, reducing pain and discomfort in these areas.
Additionally, it can help to reduce swelling and improve circulation in the abdominal organs.
By reversing the flow of gravity, it encourages venous return, which is the process of returning deoxygenated blood to the heart for oxygenation.
3. Lower Back Pain
Another benefit of Legs Up the Wall pose is that it can help to soothe and relieve lower back pain.
This posture helps to open up the spine and stretches out any tight muscles in the lower body, which can help alleviate pressure on the back.
4. Headaches
Research has shown that Legs Up the Wall pose may be beneficial for those who suffer from headaches.
By placing your legs up against a wall and slightly turning your head, you can help to reduce tension in the neck and shoulder muscles which may be causing the headache.
5. Menstrual Cramps
Legs Up the Wall is known for its ability to help relieve menstrual cramps and other symptoms associated with premenstrual syndrome (PMS).
This posture helps to promote relaxation and reduce tension in the lower body which can be beneficial for those experiencing cramps or pain.
6. Anxiety
Studies have found that Legs Up the Wall pose can help to reduce anxiety levels by calming the mind and providing a sense of peace and balance.
Additionally, Legs Up the Wall can help to improve sleep quality which is beneficial for those who suffer from anxiety and insomnia.
7. Digestion
Legs Up the Wall pose may be beneficial for improving digestion as it helps to relax the abdominal muscles.
By gently stretching out these muscles, you can help to reduce bloating and aid in better digestion of food.
8. Increased Blood Flow to the Brain
Legs Up the Wall pose is also beneficial for increased blood flow to the brain. As a result, it can help improve focus and concentration while providing more oxygen to the brain cells.
It can also help reduce anxiety levels and promote a sense of peace. This restorative yoga posture can be especially helpful for those who have difficulty focusing or concentrate well.
Additionally, increased blood flow to the brain may also help improve memory and cognition.
9 . Improved Quality Of Sleep
Legs Up the Wall pose can also help improve the quality of sleep. With improved circulation and relaxation comes calmer, deeper sleep which is essential for optimal health.
Additionally, this posture can reduce stress levels which may be contributing to sleep disruption.
By practicing Legs Up the Wall pose before bedtime, you can help create a calming environment that will promote a more restful sleep.
How to Do Legs Up the Wall Pose?
Step 1:
Start by lying on the floor and scooting your buttocks close to a wall.
Step 2:
Bring your legs up onto the wall and fully extend them, adjusting your hips closer to the wall if necessary.
Step 3:
Place both hands alongside your body with your palms facing upwards and gently relax into the posture.
Step 4:
Stay in the pose for anywhere from 5 to 15 minutes, breathing deeply and allowing your body to relax.
Step 5:
When you are finished with the posture, slowly lower your legs down and roll onto one side of your body before pushing yourself up into a seated position.
Tips for Making Your Practice More Comfortable and Enjoyable
Tip #1:
Place a pillow or cushion under your lower back for support.
Tip #2:
If your legs start to feel uncomfortable, slightly bend your knees and keep them hip-width apart throughout the posture.
Tip #3:
To help reduce tension in the neck, turn your head slightly to one side while in the pose.
Tip #4:
To make the pose more comfortable for your back, you can also angle one foot slightly lower than the other.
Tip #5:
Keep your spine long and straight throughout the posture to prevent any strains or injuries.
Final Thoughts on the Benefits of Leg Up the Wall Pose
Legs Up the Wall is a simple and effective restorative yoga posture that can provide a variety of benefits.
From reducing stress levels to improving circulation, this pose offers many therapeutic advantages.
Additionally, it can help to alleviate lower back pain, headaches, menstrual cramps and even aid in digestion.
By following the proper steps and tips outlined above, you can make the most out of your practice and reap the full benefits of Legs Up the Wall Pose!