There are many health benefits of legs up the wall pose. This pose is also called Viparita Karani. In Hindu scriptures, Viparita Karani is known to diminish wrinkles and it can make you look younger. This posture will make your blood flow into various parts of your body that requires it. People who have ailments including anemia, arthritis, menopause, and respiratory problems can take advantage of the health benefits of legs up the wall pose.
There are many variations of the pose including one that uses a form of support which is more therapeutic. We will tell you the proper way of doing the legs up wall pose later in this article. Your hips will be slightly elevated because of the support, but it can make your body fully relaxed while maintaining a good posture. Here is a list of the health benefits of legs up the wall pose.
5+ Amazing Health Benefits Of Legs Up The Wall Pose
Lessens edema in your feet and legs
One of the health benefits of legs up the wall pose is its ability to move any stagnant fluids in the body. This is a great pose to try if you have high blood pressure. By putting your legs in a vertical position, the stagnant fluids that may have gathered and stuck will start to move.
It relaxes the tired muscles in your legs
When you are standing or walking most of the time, you can truly appreciate the relaxing health benefits of legs up the wall pose. Placing your legs up on a wall helps to remove any tension from your legs. If you use a support, you can also reduce the tension from your hips.
Improves the immune system
One of the health benefits of legs up the wall pose is its ability to enhance your immune system. By putting your feet in a vertical position, the lymphatic system will be stimulated. The movement of lymph in our body plays a vital role in our immune system because it can remove toxins from our body.
It calms the nervous system
This posture is designed to relax your whole body. When you combine this pose with rhythmic breathing, you will be able to relax your nervous system. When you eat a food, your stomach will digest it and use it to repair and heal your body. One of the health benefits of legs up the wall pose is its ability to make your body healthier and you will have a calmer state of mind.
Other health benefits of legs up the wall pose
There are many yoga practitioners who greatly benefit by doing the legs up wall pose. Some of the yoga practitioners report that they feel relieved from insomnia, backaches, headaches and digestive problems. Even though there is no scientific evidence to back up these claims, some healthcare professionals say that yoga can greatly improve the health condition of those people who are experiencing various problems ranging from chronic pain to cancer.
Even though the legs up wall pose is considered safe for any person including those who are suffering from osteoporosis, you should avoid doing this pose if you are diagnosed with glaucoma or if you are taking any type of medicines to relieve your high blood pressure. Moreover, we recommend that you consult your doctor first before you do this pose if you have any problems in your spine and neck.
The Most Effective (and Correct) Way To Do The Legs Up The Wall Pose
This variation of Viparita Karani uses a support to maximize the health benefits of legs up the wall pose. In order to do it properly, you will need a round bolster or two folded blankets. Additionally, you have to place your legs vertically on any upright support such as a wall.
Here is a video on how to take the legs up the wall pose correctly.
Here is the step-by-step instruction on how to take the legs up the wall pose correctly.
Find your perfect position
Before you do the pose, you have to know about your support and these are related to your distance and height from the wall. For people who have a stiffer body, their support needs to be lower and it should be placed several inches away from the wall. For people who have a flexible body, their support needs to be higher and it should be placed several inches closer to the wall.
It is also important to note that your height will affect your distance from the wall. If you have a short body, you need to move near the wall. If you have a long body, you need to move away from the wall. Find your perfect spot by moving your support until you know the right placement that feels comfortable for you.
Getting ready with your pose
When you finally found the proper placement for your support, you can start by sitting sideways on the right side of your support. Your right side should be placed against the wall. Begin by taking a deep breath and exhaling. Move your legs up towards the wall while your head and shoulder rest on the floor.
For beginners, this pose is a bit difficult to achieve and there is a tendency that you may slide off from your support, but don’t be discouraged because you will soon get used to the position. Try to move your support away from the wall or lower your support until you become more comfortable in your position.
The right way of using the support
Your sitting bones should be in a slightly downward position because of the space between the wall and your support. Your front torso should be arched from your pubis to your shoulders. If your front torso looks flat, you may have slipped from the support. To correct this, you have to bend your knees and put your feet up in the wall. Lift your pelvis a few inches away from the support and place the support higher up beneath your pelvis. After that, you can use the support as you normally would by lowering your pelvis again.
Relax your body
Lift your head a few inches from the ground and relax your throat. Release your hands out to your sides while maintaining your legs firm in a vertical position. Close your eyes and relax. You can do this pose for 10 -15 minutes.
Image: Mala Collective