As I have been mentioning in my yoga classes, I am in love with Legs up the Wall pose.
It is hands down my favorite pose ever and I recommend it to everyone, all the time. While it may not be the most difficult pose to do, it has sooo many great benefits for the body and mind.
Getting into the pose is as easy as 1-2-3.
- Sit with your left hip facing the wall.
- Slowly lower down onto your right side, keeping your knees bent.
- Roll onto your back as you extend your legs up the wall. Rest your legs on the chair’s seat, making sure they are supported from the backs of the knees to the heels.
If you need head support, place a rolled towel under your neck and a folded towel under your head. Or place a folded towel under your hips to tilt your pelvis for a more restorative version of the pose.
If you can't extend your legs straight up the wall, try using a chair. Rest your legs on the chair’s seat, making sure they are supported from the backs of the knees to the heels.
For the most benefit, I generally like to recommend practicing this pose for at least 5 minutes, but even just hanging out for a minute or two is beneficial. Legs up the Wall pose can:
- Calm the nervous system
- Help with poor digestion and circulation
- Relieve lower-back pain
- Relieve sore and tired legs (by draining tension from the legs and feet)
- Relieve neck and back pain often caused by sitting at a computer
- Gives your heart a rest so it doesn't have to pump as hard
- De-stress the mind and body allowing you to rest and restore
I like to do this pose in the evenings before bed or while watching TV. It's also great for anyone who struggles to fall sleep or has insomnia. Research has shown that 20 minutes in the Legs Up The Wall is equivalent to 2 hours of sleep.
You may feel strange in the pose at first, but keep it up - Legs up the Wall can do amazing things for your health. So many people spend their days rushing around and stressed out, triggering their 'fight or flight' sympathetic nervous system. Over time, this puts a huge tax on our adrenal glands to constantly release cortisol. Legs up the Wall triggers the parasympathetic nervous system, the opposite of 'fight or flight', and will help to restore adrenal glands and lower cortisol levels.
Do you practice Legs Up the Wall? What benefits have you seen since practicing the pose? I'd love to hear your response in the comment section below.