Foot Up Agains a Wall Side View

Legs Upwardly The Wall Pose

"Performing the Legs Upwardly the Wall Pose provides a bully stretch for the legs and hips, and is an splendid mode to relieve stress quickly." – Andrew Weil, M.D.

Clarification & History
The Legs Up the Wall Pose is an inversion pose in which yous lie on the floor next to a wall and identify your legs together vertically confronting the wall. The Sanskrit name, Viparita Karani, comes from viparita meaning reversed or inverted and karani meaning activeness. The pose is a restorative and relaxing pose as it inverts the typical actions that happen in our bodies every bit we sit and stand up. It provides stress and feet relief besides as reducing menstrual symptoms and back pain. It is besides expert for leg swelling or varicose veins. The pose is simple and tin be performed for extended periods of time.

How to Perform Legs Upward The Wall Pose

• Begin past sitting on the floor with a wall next to your side. Your legs should exist stretched out straight in front end of y'all. Exhale and gently lie downwards on your back, engage your core and hip muscles to bring your legs up into the air with the bottoms of your anxiety pointing to the ceiling.
• Pivot your body so the backs of your legs are now touching the wall. Bring your sitting bones flush to the footing and as close to the wall as possible so your torso and legs create a 90-degree bending.
• Relax your neck and identify your hands on your belly or to your sides with palms facing up. Focus on your animate and with each jiff release any stress or anxiety, starting from your feet and down through your body.
• Stay in the Legs Up the Wall Pose for 5 to 20 minutes. To come out of the pose, gently press the bottoms of your feet into the wall and roll to one side, making sure you lot support your legs until they accomplish the ground. Stay on the ground for a few seconds until sitting up so as to avoid lightheadedness.
• The Legs Upwardly the Wall Pose is oftentimes a terminal pose in a yoga sequence and can be used in lieu of the Corpse Pose.

Potential Wellness Benefits

• Provides anxiety and stress relief
• Therapeutic relief for, headaches, arthritis, high blood pressure, depression blood pressure level
• Relieves menstrual and menopause symptoms
• Stretches hip and leg muscles including hamstrings and calves
• Relieves swelling, cramping and fatigue in legs and feet
• Relieves lower back pain

Researchers used an eight-calendar week yoga study to see the effects of yoga on fibromyalgia, a chronic condition characterized past pain, stiffness, fatigue, and sleep disturbance. The yoga poses performed by the participants were chosen based on simplicity, one of which was the Legs Upward the Wall Pose. The preliminary study of 11 participants institute a significant improvement in overall wellness and a subtract in anxiety and stiffness. Results from the study were published in the International Periodical of Yoga Therapy and advise using yoga, including the Legs Up the Wall Pose, can provide relief for those experiencing fibromyalgia and may possibly relieve other health problems such every bit anxiety and stress.

Modifications & Variations
Performing the Legs Up the Wall Pose can strain your lower back and hips. You tin place a pillow or a rolled-up yoga mat or towel under your lower dorsum to save excess strain. You lot can also place a pillow or mat for back up under your head. A strap can exist used just around your thighs and in a higher place the knees to help agree legs in place and take force per unit area off the low back and pelvis.

If y'all are a beginner, focus on using your breath to help "ground" your trunk every bit well as salvage excess stress. On each inhale, imagine your breath is moving through your torso and pressing your thighs closer to the wall. On each exhale, imagine your thighs connected to the wall as your let your torso release any tension into the flooring.

Advanced practitioners can practice 2 modified versions of the pose. One is to identify a sandbag on the soles of your anxiety to aid in stretching and balance. To place the sandbag on the soles of your feet afterward y'all are in the pose, bend your knees slightly and bring your heels downward along the wall. Place the sandbag on your soles and press it toward the ceiling through your legs and feet until the backs of your thighs are on the wall.

A second advanced variation is to let your feet fall outward so your legs make a "V" shape. This variation provides a stretch to the inner thighs and groin muscles of the legs.

Precautions
Be careful when lifting your legs to the upright position if you lot have lower back or hip pain. Ane fashion to relieve excess strain on the lower back is to use a rolled-upwardly yoga mat, towel or pillow.

Like whatever inversion, people with glaucoma should avoid this pose. In some yoga practices, doing this inversion while menstruating is not advised. Do not do this if you lot accept a hernia of any kind. Too, if you accept high or depression blood force per unit area, be careful when performing this pose for extended periods of time or avoid information technology altogether. Lifting your legs college than your center can increase blood pressure and lead to middle and other health problems. The aforementioned warning is also suggested later completion of the pose when you lot transition from lying to the standing position. Continuing all of a sudden tin can cause blood pressure fluctuations which tin atomic number 82 to serious injury.

Related Poses

• Bridge Pose (Setu Bandha Sarvangasana)
• Standing Forward Curve Pose (Uttanasana)
• Hero Pose (Virasana)
• Corpse Pose (Savasana)

Reviewed by: James Nicolai, M.D., on August 20th, 2013.

Sources
Hennard, Janet. "A protocol and pilot study for managing fibromyalgia with yoga and meditation." International periodical of yoga therapy 21, no. i (2011): 109-121.

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Source: https://www.drweil.com/health-wellness/balanced-living/exercise-fitness/legs-up-the-wall-pose/

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