Do you get the 3 pm slump? Or perhaps by mid-afternoon, you are feeling tight-chested, short of breath, stressed, or similar symptoms of anxiety. Are you looking for fast, easy self-care: to breathe easily and to recenter? Legs up the wall yoga pose (known in the Sanskrit as viparita karani) may be your answer.
Instructions
- Sit with one side of your body up against the wall.
- Lean the opposite way coming down onto your back while at the same time lifting the legs up and bringing the back of the legs (hamstring side) against the wall. Your buttocks remain against the floor.
- If you have tight hamstrings, feel free to bend the knees while keeping the heels comfortably against the wall.
- Some people enjoy placing a bolster or folded blanket under their lower backs.
- You may also modify this restful pose by simply lying down and placing your bent knees, over the couch or chair seat.
- To come out of the pose, bend your knees, roll to one side and sit up.
- Stay in the pose for the amount of time that works for you with the average recommended time between 2 and 5 minutes.
Benefits
- Relieves tired or cramped legs and feet
- Gently stretches the back of the legs, front of the torso, low back, and the back of the neck
- Relieves mild backache
- Treats and manages anxiety as a calming mental health exercise
For more information about this yoga pose, check out this Yoga Journal article. Happy relaxation, restoration, and recovery!
“Big dreams. Small Steps.”
This article is supported by Vantage Point Recovery, a lifestyle and recovery management center located in the Los Angeles / Southern California area. We welcome you to our community of readers as we improve our health and our lives, together.Bobbi Rudin, a mind body spirit healthcare writer and instructor shared this blog.