Enhance blood flow, expedite recovery, and reduce stress through the practice of this straightforward yoga posture.
The legs-up-the-wall pose, also known as viparita karani in Sanskrit, is a simple yet powerful yoga maneuver that has gained popularity among fitness enthusiasts and wellness advocates. Strength and mobility coach Charlotte Hazelwood considers it a "boss babe secret weapon to bounce back, reset and actually thrive".
To perform the pose, sit close to a wall and lie back, then swing your legs up the wall. Your legs can be straight or slightly bent, making it accessible for all levels of practitioners. This inverted position allows for potential lymphatic drainage and improved venous return from the lower extremities, without adding the risk of increased blood pressure.
One of the key benefits of the legs-up-the-wall pose is its ability to boost circulation. Being in an inverted position helps lactic acid drain faster, aiding recovery and shortening recovery time. It is particularly effective at helping clear lactic acid that builds up during exercise.
In addition to its physical benefits, the pose promotes relaxation. To enhance relaxation, rest your arms at your sides, palms facing up, close your eyes and breathe deeply while maintaining the position for five to 20 minutes. This makes it an ideal pose for winding down after a long day or as a prelude to a good night's sleep.
The "lazy girl central nervous system reset" method, involving the legs-over-the-wall yoga posture, was first described by Dr. Zoë Goldstein in her book "Lazy Girl Yoga," published in 2019. The benefit of the legs-up-the-wall pose over other yoga inversions is that the heart and head remain at the same level, making it a more comfortable and accessible option for those new to inversions.
A 2024 review of research assessing the therapeutic role of yoga for people with hypertension found the legs-up-the-wall pose effective at boosting circulation without elevating blood pressure. Alex Quinn, head of Reformer at London fitness studio Milo and the Bull, agrees that the pose helps create a positive circular flow of blood back to the core.
Furthermore, the pose helps reduce swelling, making it beneficial for individuals suffering from conditions such as edema or pregnancy-related swelling.
In conclusion, the legs-up-the-wall pose is a versatile and effective yoga maneuver that offers numerous benefits for physical recovery, relaxation, and circulation. Whether you're a seasoned yogi or new to the practice, this pose is worth incorporating into your routine.
