10 Amazing Benefits of the Legs on the Wall Pose

If you’ve spent any time on social media lately, you’ve probably seen people lying on the floor with their legs resting up against a wall. It looks almost too simple to do anything, but this viral trend is one of the few wellness practices that completely lives up to the hype. Whether you are on your feet all day, dealing with stubborn bloating, or trying to calm a stressed mind, here’s everything you need to know about the Leg-on-the-wall pose!

What is the legs-on-the-wall pose?

Known traditionally in yoga as Viparita Karani, this posture is a passive, gentle inversion. An inversion simply means any position where your heart rests above your head.

By flipping your typical posture upside down and letting gravity do the heavy lifting, you instantly change the fluid dynamics in your body. It requires zero flexibility or athletic ability, making it accessible for every single age and fitness level.

How to do the Legs on the Wall Pose?

To do the legs on the wall pose, follow these steps:

1. Lie on your back with your legs up on the wall. Your hips should be close to the wall, and your legs should be extended straight up.
2. Support your lower back with a folded blanket or pillow if needed.
3. Relax your arms and shoulders.
4. Close your eyes and take a few deep breaths.
5. Focus on relaxing your body and mind.
6. Hold the pose for 5-10 minutes, or longer if comfortable. (you can also play relaxing music like binaural beats, or subliminals.) 
7. To come out of the pose, slowly bend your knees and lower your legs into your chest and down to the ground.
8. Rest for a few minutes before getting up. Get up slowly and gently.

What are the Benefits of the Legs on the Wall Pose?

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Here are 10 amazing benefits of the legs on the wall pose:

1. Improves circulation: This pose improves blood circulation by reversing the effects of gravity. When you lie down with your legs up, blood flows more easily back to your heart.
   
2. Reduces swelling: It helps to reduce swelling in the legs and feet. This is because the inversion pose helps to drain excess fluid from the lower body. This is especially beneficial for people who sit or stand for long periods of time. It can be helpful for those with lymphedema, edema, or water retention.
   
3. Relieves back pain: The legs on the wall pose can help to relieve back pain by stretching the hamstrings and lower back muscles. It can also help to reduce tension in the spine.
   
4. Reduces stress: It is a calming and relaxing pose. It can help to reduce stress and anxiety by activating the parasympathetic nervous system (also known as “rest and digest”).
   
5. Improves sleep: The pose can help to improve sleep quality by promoting relaxation and reducing stress. It can help to improve sleep quality and duration. It’s also a great way to relax and prepare for bed. It might be something you want to try as a part of your pre-sleep rituals.
   
6. Aids digestion: The legs on the wall pose can help to aid digestion by stimulating the digestive organs. It can also help to relieve constipation and bloating.
   
7. Boosts the immune system:  It boosts the immune system by increasing lymphatic drainage. The lymphatic system is responsible for removing toxins from the body, which can also reduce bloating and swelling.
   
8. Reduces headaches: By improving circulation to the head, this pose can help to reduce headaches. It can also help to relieve tension in the neck and shoulders, which can contribute to headaches.
   
9. Promotes relaxation: The legs on the wall pose is a deeply relaxing pose. It can help to reduce stress and anxiety, and promote overall well-being.
   
10. Relieves menstrual cramps: Yes you can do this pose even while you’re on your period. It can help with period cramps and reproductive health.

Tips for the legs on the wall pose

• If you have tight hamstrings, you can bend your knees slightly.
  
• If you have any discomfort in your neck, you can place a rolled-up towel under your neck for support.
  
• If your legs feel a little tingly, you can momentarily bend the knees into your chest and then continue to put your legs up. Or you can gently, and slowly come out of the pose.
  
• Is it safe for pregnant women? The legs on wall pose is generally considered safe. However, it is important to modify the pose as needed. You can put a pillow under your lower back for support, or you might need to bend your knees slightly.
  
• If you have any concerns, be sure to talk to your doctor before trying the legs on the wall pose.

The legs on the wall pose is a simple yet powerful yoga pose that offers a wide range of health benefits. It is a restorative pose that is suitable for people of all levels of experience and fitness levels. If you are looking for a way to improve your circulation, reduce stress, improve sleep, or relieve back pain, give the legs on the wall pose a try!