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Benefits of Legs Up the Wall Pose

Dr. Arti Goyal    04-07-2019 Consult

Legs Up the Wall Pose (or Viparita Karani) is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. Try to stay in the pose for at least 5 minutes for optimal benefits.

1. Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

2. Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

3. Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

4. Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.

5. Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

6. Pelvic Floor Relaxation

?The pelvic muscles naturally release and relax in this position (more so with a cushion under the pelvis) resulting in a constructive exercise for a hypertonic (tense) pelvic floor.
 

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