Legs Up The Wall Pose
The legs up the wall pose is another basic pose and can be practiced by beginners.
You may have to use a support for this pose. Depending on your body flexibility you can use a blanket which is just about 5-6 inches thick or a bolster if you are able to support yourself well. Distance from the wall is another important factor of this pose (it completely depends on your height; the shorter you are the closer you need to stay to the wall and vice versa).
Legs up the wall pose
Place your support against the wall, a few inches away from it. Lie down on the floor with your body turned to one side. Your knees should be folded. Your legs should be at a right angle to your thighs and your body at a right angle to your thighs (your body should resemble a sleeping chair).
Exhale and then swing your legs on to the wall. Your body should be turned with your back on the floor and your buttocks should be resting on the support. Ensure your body is not resting against the wall. Due to the support your torso should arch towards the top of your shoulders.
Press your feet against the wall. Extend your neck so that your head and chin is away from your torso. Open your shoulders and spread your hands on the floor palms facing up. Your hands should be folded at the elbows and your forearms should be next to your head.
Keep your legs firm and straight and let the weight of your thighs and abdomen rest on your torso.
Remain in this pose for at least 5 minutes and then release by folding your knees (with your feet resting on the wall) and turn your body to one side and come back to the sleeping chair position.
Benefits of the Legs up the wall pose
- This pose stretches the legs, torso, back and neck.
- It calms the mind
- Reduces stress, anxiety and depression
Therapeutically this pose is good for varicose veins, backache, arthritis, headache, blood pressure, Migraine, Insomnia, Digestive and respiratory ailments, Urinary disorders, infertility, menstrual cramps, premenstrual syndrome and menopause.
As a beginner, it is important to use the right support to keep your body in place. Do not lie close to the wall. If your legs tend to slip at the beginning, continue practicing until you get a proper grip.