Benefits of "Legs Up the Wall" Pose

During this quarantine, you might feel some days are easier than others. Some days may feel super productive and energetic and other days feel stressful and sluggish. The yoga pose we'll talk about today is perfect for all days, especially the latter.

"Legs Up the Wall" (or Viparita Karani) is a restorative, gentle inversion yoga pose, and although it is usually done at the end of class, it can also easily be done at home. Restorative poses are all about slowing down and opening the body through passive stretching. Holding the pose for longer periods of time allows your body to release tension and relax deeply. "Legs Up the Wall" pose is more commonly recommended for the end of the day, before bed but it's also really effective in the middle of the day when you feel like you need a break. Restorative Poses will calm and reset your entire body and mind.

Benefits of "Legs Up the Wall"

• Calms anxiety

• Lowers stress

• Brings deep relaxation

• Relieves lower back tension

• Restores tired feet and legs

• Regulates blood flow

• Improves digestion

• Provides migraine and headache release

What do you need to practice this pose?

I'll list here easy props you will definitely have around the house and can be used to make yourself more comfortable during this practice:

1. A space close to a wall to lay down

2. Pillows

3. Blankets

The pillows can be used to support the arms and the blankets can be used to support the lower back and head or as a cover.

Remember: You don't have to use any props if you don't want to. The goal is to be as comfortable as possible so your body can relax completely.

How to get into the pose:

This pose can be done on the floor on a yoga mat or a blanket, or on your bed if you can comfortably lay down with your legs up. Have all your props with you.

1. If you're using a blanket, fold it so it is a few inches thick and place it flat on the floor almost touching the wall

2. Sit with the right side of your hip on the blanket

3. Slowly lean back onto your forearms as you swing your legs up against the wall

4. Extend your legs and lay flat on your back

• Find a good position for your legs. If your hamstrings are tight you might want to slide your hips further from the wall. Your legs should be relaxed, leaning onto the wall

• Relax your arms in a way that feels good for you. Arms can go extended by the sides of the body, hands on top of the belly or straight above your head if it feels OK.

• Make any other adjustments so you feel comfortable and relaxed. Maybe a pillow under the elbows or cover yourself with a blanket.

Stay in this position from 5 to 15 minutes. Concentrate on your breathing and with every exhalation let your body sink a little heavier, releasing tension. Use a timer if possible so your mind can relax.

To get out of this pose simply bend the knees towards your chest and roll to the side. Try to move slowly. Be aware of how your body feels and take time coming out of it. "Legs Up the Wall" can be practiced everyday, anytime of the day.

Our lives moves fast and we're living through unprecedented times. Remind yourself it’s okay to be gentle with your body and mind.