Legs Up the Wall is an inversion practice which helps to improve circulation by redirecting lymphatic fluid from your knees, ankles and pelvic area. It helps to improve swelling in the lower extremities. It is a relaxation pose that will allow your body to activate the parasympathetic nervous system (rest and relax) and helps to de-activate the sympathetic nervous system (fight or flight). It can be done on the floor, on a bed or anywhere you can lay down and relax your legs and feet above your head. If a wall is too much, use a chair to rest your legs and feet.
Here’s how to do it:
From the floor – Place your mat next to the wall with the short side touching the wall. Sit on your mat with your right hip touching the wall. Begin to lower your body to the floor, while bringing your legs up onto the wall, settling your back and head on the mat. Relax your legs, keep your legs straight, and allow your arms to fall at your side, on your belly, or interlocked beneath your head. Allow your back and entire body to relax.
To come out of the pose, bend your knees and slowly roll to one side. Sit quietly for about 30 seconds before standing up.
Variations:
Place your bum up close to the wall, or about 8″ – 10″ away from the wall. Select the distance according to your comfort – this is a pose that you want complete relaxation and comfort.
Place a bolster, folded up towel, or pillow beneath your sacrum.
With your legs up the wall, bring your feet together into Baddha Konasana (Bound Angle Pose), allowing gravity to open your hips.
Place a sandbag or a weighted pillow on top of the bottoms of your feet. You may need a friend’s help for this one!
Cautions:
You should not perform Legs Up the Wall if you have been diagnosed with Glaucoma, Kidney or Liver Failure, Congestive Heart Failure, or uncontrolled High Blood Pressure.