With work pressure piling up and family responsibilities never taking a break, it’s easy to feel overwhelmed. But what if the secret to calming your mind and body was as simple as lying on the floor? Yes, you heard that right.
The
legs-up-the-wall pose
also known as Viparita Karaniis ideal to relieve
stress
, reduce tension, and promote relaxation. What makes this restorative
yoga
so perfect for the modern day is that it's so simple and requires very little effort. If you have the time and space to lie down for a few minutes, you are good to go.
How to do the Viparita Karani pose?
This restorative pose will melt your stress in minutes and also has many other health benefits. Here’s how you can perform the legs-up-the-wall pose.
- Find a wall and clear space: Choose a quiet area with a wall and some floor space. You can place a yoga mat, blanket, or cushion on the floor for more comfort.
- Sit sideways next to the wall: Sit with one hip (usually the right) touching or close to the wall, knees bent, and feet on the floor.
- Swing your legs up: Now gently lean back and swing your legs up onto the wall as you rotate your body to lie down flat on your back.
- Adjust your hips: You can adjust your hips right up against the wall or a few inches away, depending on what feels comfortable for your lower back and hamstrings.
- Position your arms: Let your arms rest at your sides, palms facing up, or place your hands on your belly or heart, whatever feels most restful.
- Close your eyes and relax: Breathe slowly and deeply. Stay in the pose for anywhere between 2 to 20 minutes, depending on your comfort level.
- To come out of the pose: Bend your knees and gently roll to one side (preferably the right). Rest there for a few breaths before slowly pushing yourself up to a seated position.
What are the benefits of legs-up-the-wall pose?
The Viparita Karani yoga pose is something that people who are not very pro at yoga too can try out, given that you have no other health conditions that prevent it. Unlike complex yoga poses that require flexibility or strength, legs up the wall are as simple as they sound. Just sit close to a wall, swing your legs up, and lie flat on your back. Sounds simple, right? It in fact is.
This pose may help alleviate physical and psychological tension. A 2020 review found some potential benefits such as reduced leg swelling, fatigue, and cramps, along with relief from sciatica and prevention of varicose veins.
Another 2024 review suggests that this pose may be safe for people with hypertension, as it could help improve blood circulation and improve lymphatic flow and drainage.
However, it is always best to discuss with your healthcare provider, if you have any underlying illness or conditions.
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