Legs up the Wall: 5 Health Benefits

Got 5 minutes? Try Legs Up the Wall, a simple yoga pose with a range of benefits for both the body and the mind.

Mikah Horn
Legs up the Wall: 5 Health Benefits

Legs up the wall, also known as Viparita Karani in yoga, is a pose that involves lying on the floor with the legs up against a wall. This simple pose has a number of benefits for both the body and the mind.

"Legs Up the Wall pose is a gentle reminder that sometimes the simplest things can be the most effective. It's a reminder to slow down, to breathe, and to let go of the things that no longer serve us." Jessamyn Stanley

How to do Legs Up the Wall

  1. Find a clear wall space and place a folded blanket or pillow near it. You can even use the headboard of your bed if you're doing these poses in bed.
  2. Sit sideways on the blanket or pillow, with your right hip next to the wall.
  3. Slowly lie down onto your back and swing your legs up onto the wall, so your hips and lower back are resting on the blanket or pillow.
  4. Let your arms rest by your sides or on your torso, whatever is most comfortable.
  5. Focus on your breathing, allowing your body to release tension and become more relaxed with each breath.
  6. Stay for as long as you're comfortable, ideally at least 3-5 minutes.
  7. When you're ready to come out of the pose, gently roll onto one side, pause for a moment, and then slowly sit up.
Legs Up the Wall yoga benefits - straight on

Legs Up the Wall Health Benefits

A few of the benefits of Legs Up the Wall include:

1. Improved circulation

Legs up the wall pose is considered an inversion in yoga, as it involves raising the legs above the level of the heart. This way, you get all of the benefits of an inversion without having to stand on your head. Inversions are known for their ability to improve circulation, as they help to reverse the effects of gravity and encourage blood flow and lymphatic drainage throughout the body.

2. Reduced stress and anxiety

Legs up the wall pose can be a helpful tool for promoting relaxation and calmness in both the body and mind. By allowing the body to rest in a supported, comfortable position, this pose can help to slow down the breath, reduce tension in the muscles, and encourage a sense of calm and tranquility. This can be particularly beneficial for people who experience high levels of stress or anxiety, as it can provide a much-needed break from the stresses of daily life and promote greater overall well-being.

3. Back pain relief

For people who suffer from back pain, legs up the wall can be a helpful pose. By reducing pressure on the spine and stretching the muscles in the lower back, this pose can help to alleviate pain and discomfort. (Tip: Use blankets under your body to fully support your spine if the pose is uncomfortable in any way.)

4. Reduced swelling in the legs and feet

Legs up the wall pose can help to reduce swelling and inflammation in the legs and feet. When the legs are elevated, blood flow is increased, which can help to reduce fluid buildup in the lower extremities. This can be particularly beneficial for people who spend a lot of time sitting or standing, as it can help to prevent or reduce swelling and discomfort in the legs and feet.

5. Better, more quality sleep!

Legs up the wall can be a great pose to do before bed, as it can help to promote better sleep. By promoting relaxation and reducing stress and anxiety, this pose can help to improve the quality of sleep and reduce insomnia. You could even try propping your legs right up on your headboard!

Legs up the wall is a simple yet powerful pose that can have a range of benefits for both the body and the mind. If you have 5 minutes, I encourage you to give it a try.

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