Pose of the Month

Viparuta Karani    Legs - Up - the - Wall - Pose  

The Legs Up the Wall Pose is an inversion pose in which you lie on the floor next to a wall and place your legs together vertically against the wall.

Steps to Performing the Pose

  • Begin by sitting on the floor with a wall next to your side.   Lie down on your back, engage your core and hip muscles to bring your legs up into the air with the bottoms of your feet pointing to the ceiling.
  • Pivot your body so the backs of your legs are now facing the wall. Bring your sitting bones flush to the ground and as close to the wall as possible.  If your knees are bent move away from the wall until your legs are straight and your knees are soft. 
  • Relax your neck and place your hands on your belly or to your sides. Focus on your breathing and with each breath release a layer of tension and soften into the support of the ground underneath you. 
  • Stay in the Legs Up the Wall Pose for five to 20 minutes. To come out of the pose, gently press the bottoms of your feet into the wall and roll to one side. Stay on the ground for a few second to avoid lightheadedness.

Benefits

  • Provides stress relief
  • Therapeutic relief for, headaches, arthritis, high blood pressure, low blood pressure
  • Stretches hip and leg muscles including hamstrings and calves
  • Relieves swelling, cramping and fatigue in legs and feet
  • Relieves low back pain
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