Are you feeling tight in your legs, hips or back? Do you feet hurt?
Maybe you pushed a bit too hard on that run or sat at your desk longer than usual.
In any case, if you’re feeling tight and achy in your legs, seat or back, here’s a simple and classic yoga pose called Viparita Karani (or “Legs up the wall”) to restore your body in 20 minutes.
To learn more about what “self care” really means, and how to tailor some practices for your own life based on what is truly meaningful for you, click here to read “What Is Self Care? How to Prioritize Your Wellbeing in Daily Life.”
To get into this pose, follow these steps:
Sit with your right side against the wall, with bent knees and your feet drawn in toward your hips.
Swing your legs up against the wall as you turn your torso to lie flat on your back.
Place your hips against the wall or slightly away. If your hamstrings are a bit tighter, move away from the wall and allow your knees to bend. You can place a pillow between your knees and the wall so your knees don’t hyperextend.
Place your arms in any comfortable position. (They can be on your belly, or one hand on your heart and one hand on your belly. Or both arms can be on the floor.)
You can use an eye pillow if you like.
Now here's the difficult part: just lie there — maybe listen to music or a podcast — but stay there for at least 15-20 minutes to allow gravity to work and allow your muscles and joints to relax.
To release the pose, gently push yourself away from the wall.
Relax on your back for a few moments.
Draw your knees into your chest and roll onto your right side. Rest for a few moments before slowly moving into an upright position.
Some benefits of the Legs-Up-the-Wall are to:
relax your mind
regulate your nervous system
relieve leg and feet cramps
improve circulation
promote lymph flow
manage varicose veins
relieve headaches or migraines
increase energy
As with any yoga pose, there may be some contraindications. Check with your health care provider if you have hypertension, glaucoma or hernias. You may want to avoid inversions if you are on your menstrual cycle.
And that's it! Do this a few times a week to allow your body to rest and recover. If you’re traveling and doing a lot of walking, do this when you return back to your Airbnb or hotel room, before going out for dinner!
For added relaxation, grab your FREE “Calm your Stress” audio recording here!