How can putting your legs up the wall be so amazing?
Why does putting your legs up the wall feel sooooo good? This restorative yoga pose can bring profound relief to stress, overwhelm and illhealth.
I used to open a bottle of wine to feel better. We tell ourselves that it relaxes us and makes us feel good. Well, it does on some levels - and it’s quite fun in moderation! But it increases your heart rate; weakens your immune system; and alters your brain to stop you feeling what you need to feel.
When I feel mentally stressed or out of sorts, mostly I put my legs up the wall, or over cushions on the couch. This is a restorative yoga pose - Viparita Karani - which brings about a wonderful feeling of calm, physically and mentally. If you don’t like the way you feel then try putting your legs up the wall. It’s free and always available. Just give it a go.
How does this pose work?
This pose is from the family of yoga inversion poses where your head is below or at roughly the same level as your heart. Your spine is elongated, allowing alignment to happen to release muscular and nerve tension; your chin is usually slightly tucked to send a message to your nervous system to calm down; and it takes some awkward effort to get into the pose so you’re more likely to stay awhile!
Effects of this beautiful, simple practice:
Instant calm by telling the nervous system it’s okay to chill out.
Alignment of the spine and release of spinal nerves.
More oxygen to the brain for more brain goodness.
Release of tension in the legs and feet.
Stimulates the lymphatic system which keeps fluids flowing in the body and also defends the body against infections.
Can help with digestion because your body shifts to rest and digest.
Brings about the relaxation response (lowers heart rate, encourages deep breaths, gives time to rest in a lovely pause).
Signs you may love the effects of restorative yoga pose Legs Up the Wall
You come home from work feeling frazzled, open a bottle of wine and turn the TV on. No pause. No reflection. No relief. Just one full-on state of mental tension to the next.
No matter how much physical exercise you do, you still feel mentally exhausted and uneasy.
You just can’t stay still: It’s boring and you don’t see the point. At least that’s what you tell yourself.
You know you need to lower your blood pressure or improve your immune function, but you don’t have the time or resources to begin an entirely new health approach right now. This pose won’t do everything, but it is a really great first step.
How to get into this pose
Getting there is not glamorous, but it is worth it:
Sit side on to the wall with your left hip against the wall and your knees bent with souls of feet on the floor.
Put your right hand to your right side on the floor and as you tip back to the left, try and get your left buttock slight up the wall.
Swivel your body to come down on your back as your legs go up the wall.
Have your arms above your head on the ground, to the side, or somewhere in between.
Try putting a bolster under the back of your hips if you’d like more elevation, but it’s not necessary.
Breathe slow and deep: Fill the abdomen first, then the chest; then on the outbreath; keep the abdomen extended and release air out from the chest as you breathe out. Lastly, completely empty air from the abdomen as those muscles gently fall to the spine.
Stay for at least 5 minutes. 10-15 is best, but anything creates a shift in how you feel.
When your mind wanders to what’s for dinner or rehashing an argument from the day, come back to your breath. Feel it come into your body. Pause. Feel it go out of your body. Again, and again. Keep it simple.
If you have heart issues or diagnosed hypertension, have major spine and neck issues, or are 3+ months pregnant, please talk to your medical practitioner before doing this pose. It’s okay to do this when you are menstruating but not if you have discomfort or conditions like endometriosis.
I’d love to know how you found this pose. Please contact me if that feels right.