Satisfy your mind and body with a daily dose of Legs-Up-The-Wall pose.
I don’t know about you, but sometimes I have a hard time slowing down and allowing myself time to practice restorative yoga.
Making time to rest can make a big difference in how we feel physically and mentally and how we respond to stress and show up in life. Rest and relaxation are essential for self-care and for optimal function and performance, mental clarity, and creativity. And ultimately, overall health and well-being.
I love Legs-Up-The-Wall pose because it has a plethora of benefits. It’s one of my go-to poses to de-stress, re-energize mid-day when brain fog kicks in, ease tension in my pelvic floor, back, and hips when I’ve been sitting in front of the computer all day as well as to help unwind when I can’t sleep at night. My body and brain always feels satisfied when I make time for restorative self-care practices.
What are the benefits?
1) promotes physical and mental relaxation and regulates blood pressure
2) reduces swelling in the feet, ankles, legs
3) improves circulation, digestion, headaches
4) stretches and eases tension in the hamstrings, inner thighs, pelvic floor, hips, back, and shoulders
5) calms the nervous system and enhances mental clarity
6) reduces stress and anxiety
When should you do it?
Everyday. Anytime. Try it before bed with your legs up the headboard to help with insomnia, at the end of the day to de-stress and clear your mind, or after a strenuous workout, bike ride, or run to aid in recovery.
Even if it’s only for a few minutes a day. All you need is a wall and the willingness to slow down and pay attention to your breath. You are worth it. Your health is worth it.
Give your mind and body permission to rest and reap the benefits of stillness, silence, and mindful breathing.
To get in to the pose: sit parallel to the wall with your knees bent. Lie on your side then roll onto your back as you sweep your legs up the wall so you’re in an L shaped position. Scoot your hips toward the wall approximately 2-3 inches depending on your flexibility. Rest your arms on the floor with your palms facing up. Relax your your upper body. Gently close your lips and soften your face. Then practice mindful breathing by allowing your attention to rest on the natural rhythm of your breath as it flows in and out through your nose. Feel the sensations of your breath as it moves in and out of your body. If your mind is distracted, try silently repeating the words, “breathe in, breathe out”. Or, repeat your favorite mantra. I recommend staying in the pose for 5-10 minutes or longer.
To get out of the pose: slowly roll onto your side with your knees bent. Take your time moving into and out of the pose.
The second and third photos are variations to release the pelvic floor and inner thighs and hamstrings.
If you are extremely tight, try scooting your hips further away from the wall, and placing a blanket or folded towel beneath your pelvis. Experiment with the variations to find what feels best to you.
Whether you are seeking relief from stress or anxiety or tension in your hips, hamstrings, and back, or you simply want to unwind from a busy day, this pose encourages your muscles to release and helps your mind shift into a state of peace and calm.
Try it and let me know how it goes.
**If you experience pain at any time, slowly come out of the pose. This is not a replacement for medical treatment. Please consult a qualified professional for medical care if needed.
Wishing you well
Integrative Coach | Yoga Teacher |Movement Educator