By Maureen Farrar
Even if you aren’t a dedicated yoga practitioner, you’ve probably come across Legs Up the Wall pose. It’s a popular posture, often practiced toward the end of a yoga class or as a key component of restorative yoga.
One of the great things about Legs Up the Wall is that it’s accessible to almost everyone, regardless of their experience level. Once you get into the pose, you’ll likely feel a sense of calm and relaxation as the blood flows away from your feet – a welcome relief for those of us who spend most of our days upright.
But what exactly is Legs Up the Wall pose, and what are its benefits? How long should you hold it, and are there any reasons to avoid it? Let’s explore everything you need to know about this soothing and restorative posture.
What Is Legs Up the Wall Pose?
Legs Up the Wall is exactly what it sounds like, and it’s a simple yet powerful yoga pose. It’s considered a passive inversion, where your upper body rests on the floor while your legs extend upwards against a wall. You can use a folded blanket or bolster for added support under your hips.
This pose has been around for centuries, and it’s believed to help reverse the flow of energy in the body. Since gravity naturally pulls our energy and blood downwards, elevating our legs can help create a sense of balance.
Okay, So Why Do Legs Up the Wall Pose?
While there are other inversions in yoga, like headstands and handstands, Legs Up the Wall is unique because it’s a restorative pose that can be held longer. It’s a great pose to try after a long day of sitting, standing, or traveling. It can help relieve stiffness, stress, and even fatigue. You can practice Legs Up the Wall whenever you feel like it — there are no hard and fast rules about how often to do it.
Aside from it being a relaxing pose, there are a handful of other benefits that will make you want to add this to your routine.
Lowers Stress
Yoga is known for its stress-reducing benefits, and Legs Up the Wall pose helps activate your body’s natural relaxation response, slowing down your heart rate, easing muscle tension, and promoting a sense of calm.
When we’re stressed, our bodies go into “fight or flight” mode. Our heart races, our muscles tense up, and digestion slows down. Legs Up the Wall pose helps counteract this stress response by encouraging deep, slow breathing and stillness. This signals to your brain that it’s time to relax and unwind.
Plus, taking a few minutes to practice this pose can provide a much-needed mental break from your daily routine, allowing you to recharge and de-stress.
Improves Circulation
Do you know that feeling of tired, heavy legs after a long day of standing or sitting? Legs Up the Wall can actually help with that. Elevating your legs helps improve circulation by reducing pressure in your veins and encouraging blood flow back towards your heart. This can also help reduce swelling in your legs and feet.
When you’re upright, gravity naturally pulls blood down into your legs. By inverting your legs in this pose, you’re essentially counteracting gravity and giving your circulation a boost.
Just remember to keep a slight angle between your body and the wall – avoid sitting at a perfect 90-degree angle, as this can actually restrict blood flow.
For optimal results, try practicing Legs Up the Wall for 5-20 minutes each day.
Relieves Lower Back Pain
If you spend a lot of time sitting, you might be all too familiar with lower back pain. Sitting for long periods can put a lot of pressure on your lower back, leading to discomfort and stiffness.
The good news is that Legs Up the Wall pose can offer some relief. By elevating your legs and supporting your lower back, you can reduce pressure on your spine and ease those aches and pains. Even a few minutes a day in this pose can make a difference.
Related: Why You Should Do Chair Yoga
Should Everyone Do Legs Up the Wall Pose?
While Legs Up the Wall is generally a safe and gentle pose, there are a few situations where it’s best to exercise caution or avoid it altogether.
If you have certain heart conditions, such as congestive heart failure or high blood pressure, it’s important to talk to your doctor before trying this pose. It’s also not recommended for those with certain lower back issues or a herniated disc, as it could potentially aggravate those conditions.
People with glaucoma might want to avoid this pose as well, as it could increase pressure on the head and eyes. And if you’ve recently undergone surgery, especially heart or brain surgery, it’s crucial to get your doctor’s approval before attempting this pose.
When in doubt, it’s always best to err on the side of caution and listen to your body. If something doesn’t feel right, skip the pose and consult with your healthcare provider.
How to Do Legs Up the Wall Pose
Legs Up the Wall is a pretty simple pose to get into, but here’s a step-by-step guide to help you find the perfect position:
- Gather your props: You can use a folded blanket, a stack of blankets, or a bolster to support your lower back. While props aren’t strictly necessary, they can enhance the restorative effects of the pose.
- Position yourself: Sit with one side of your body close to the wall, placing your prop a few inches away from the wall. Sitting on the edge of your prop can help you get closer to the wall.
- Get cozy: Scoot your hips as close to the wall as possible, bending your knees and drawing your feet in towards your hips.
- Swing your legs up: Gently swing your legs up the wall as you turn to lie on your back. You should feel comfortably supported by your prop, with your legs and buttocks resting against the wall.
- Make adjustments: If you find that your body isn’t quite flush against the wall, you can bend your knees, place your feet on the wall, and gently lift your pelvis to scoot closer.
The goal is to find a position that feels comfortable and supportive, allowing you to fully relax and enjoy the pose.
Related: Understanding Yoga Props
