Legs up the wall pose is easy, effective, relaxing and can be done at home!
- Lower back pain relief;
- Reduce varicose veins;
- and more with legs up the wall pose!
The pose is easy and only takes 20 minutes or less in a day.
Let’s find out why it’s great, what it can help with, how to do it and why you should do this pose daily.
Why I Do Legs Up The Wall Pose Daily
As a writer and blogger, I sit a lot. Too much really.
I personally need something simple to relieve stress in my mind and body during the day and this practice has been easy and very beneficial.
This has become a daily practice for me as I began to feel the benefits immediately.
Benefits for me have been: reduced swelling of my ankles, improved posture, less low back pain, feeling revived, and just giving my legs a break from sitting all day.
I practice this pose first thing in the morning and some days throughout the day.
Listening to a visualization recording, a conference call, or training information while doing this pose works very well for a body break while working.
What is Legs Up the Wall Pose?
Legs Up the Wall pose, in Yoga terms, is known as Viparita Karani (VIP-uh-REE-tuh Kah-RAH-nee).
In Sanskrit, Viparita Karani literally means “inverted in action”.
The pose is defined as a restorative pose. A restorative pose is a practice about slowing down and opening up your body through passive stretching.
How to Do It – Easy!
Legs Up the Wall Pose is what it says it is.
You lie down on the floor, next to the wall and put your legs up the wall in a 90-degree angle.
Your butt cheeks and sit bones do not need to be flush with the wall.
It is best to slide your hips a few inches from the wall. A full 90-degree angle can cut off circulation.
Elevate your hips by placing a blanket under your hips if it feels good. Begin with legs directly up the wall for 5 to 20 minutes.
Then, stretch out your legs after 5 to 20 minutes by:
- Opening legs wide in a V;
- Bring the soles of your feet together;
- Hug knees into chest;
- Let legs fall slowly to the left; then back to center and slowly to the right.
While You’re There – Drain Your Lymph Nodes
By pumping the feet up and down (towards the wall and away from the wall) and side-to-side like windshield wipers, you are helping your lymph nodes drain.
Lymph nodes are the filtering systems of the body yet do not have a pump system like the heart does for the circulatory system.
Try Legs Up The Wall Pose After a Workout or Running
Legs up the wall pose is especially useful right after a workout or a run.
Do this pose within 30 minutes of a workout.
Warmed up legs and dilated veins will make circulation to the rest of your body quicker and easier.
Fundamentally, this inverted pose aids recovery by draining fluids that are pooling in your legs, stretching your hamstrings, and relieving the strain on your lower body.
This is also a helpful move if you ever feel dizzy after a hard workout or run.
Amazing Benefits to Putting Your Legs Up the Wall
1.Relieves Lower Back Pain
Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from stress and strain.
2.Reduces Varicose Veins
Following is a definition of varicose veins from The Mayo Clinic – notice the increase of pressure statement.
“Varicose veins are gnarled, enlarged veins. Any vein may become varicose, but the veins most commonly affected are those in your legs and feet. That’s because standing and walking upright increases the pressure in the veins of your lower body.” – Mayo Clinic, Varicose veins
Legs up the wall is the answer – if only for 20 minutes a day. Do your body a favor, give the pressure in your legs a rest.
3.Stretches Odd Places Easily
This pose stretches the front torso, the back of the neck, the lower back, and the back of the legs (hamstrings).
4.Even More Benefits
- Relaxation
- Improves lymph circulation
- Reduces swollen or cramped feet and legs
- Relaxes the Pelvic Floor
5. Has also been found to help with:
- Fibromyalgia Symptoms (e.g., chronic pain)
- Menopause (e.g., hot flashes)
- Restless Leg Syndrome
- Metabolic Syndrome – a group of risk factors – high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat.
As you can see this is a very simple practice with many benefits.
Try it for yourself to see and feel the results!
I love legs up the wall pose which is why I am sharing this with you. Enjoy!
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