LEGS UP THE WALL

Legs up the wall is an inversion pose that is held for minutes with the goal of feeling comfortable enough to just “let go” and allow a deep relaxation state to take over. It is a pose difficult for the person whose mind has trouble shutting down, but once there the body can heal and find a state of balance. My experience with legs up the wall is to learn to submit to the relaxation and once I do and come out of the pose, I have a better mindset for difficult tasks. Be gentle with yourself, just like other poses it takes time to train your mind to allow a quiet space. In fact, your body will relax much faster than your mind, making legs up the wall a difficult pose.

THE WHO AND WHO SHOULD NOT

Most yoga poses have Sanskrit names with meanings that describe the pose. Legs up the wall are Viparita—inverted, Karani—in action so when legs are up the wall, you are performing an inversion in action meaning the act of relaxing in the pose is doing something😊 The benefits are improved circulation of blood from the legs down into the heart, reduction of swelling, and a deep state of relaxation. This state of relaxation contributes to better overall physical and mental health as well as an improved immune system. Most yoga teachers will say that legs up the wall will lower blood pressure and although that has not been proven, many have experimented with a before and after the pose pressure reading. What should be cautioned is if you have UNCONTROLLED blood pressure this pose should be avoided until you have a more controlled pressure. Other conditions that should not perform legs up the wall are people with glaucoma, congestive heart failure, kidney failure, liver failure, and cirrhosis of the liver.

PROPS

Blanket or yoga mat

Bolster--Optional

Thin pillow for head

Strap for legs

Wall, exercise ball, or chair

POSITION

Sit sideways to the wall

Swing legs up against the wall

Tailbone should remain on the floor—so adjust how far out your butt is from the wall

Spine and head should be in a straight line, therefore may need a thin pillow for head

STRETCH

Back of legs rest on the wall

Knees relax with a slight bend if you need it

Legs press into the strap allowing for deeper relaxation and stretch

Back of legs should feel a gentle stretch

RELAX

Breathe deep with an inhale-pause-exhale

Use an eye pillow to assist you in shutting out the world for a few moments

Hold the pose for a minimum of 2 minutes and 10 minutes can give maximum benefits.

RELEASE

Bring knees to your chest and pause there to allow yourself to feel “the feels” of the pose

Roll onto the right side—so less weight is pressing on your heart allowing for a natural blood pressure to reach a state of homeostasis or more simply put a state of optimal functioning.

Come to a comfortable seated position==close your eyes and sit for at least 30 seconds.

This was one simple pose of legs up the wall. I have taught an entire class using the wall and it quickly became a favorite. Also look for classes called Restorative, as this will use the wall and many props.

As I stated at the start of this blog, poses that require us to quiet our minds and allow time to relax into a stretch can be very difficult for some and yet it is the pose we all need to do.

Give me a call to experience a “legs up the wall” class.

YOGA MOM KIMBERLY

Wellness Yoga