Legs Up the Wall

Legs up the wall is a restorative yoga asana (posture) and is very relaxing.  Please read the instructions completely prior to trying this posture.

Instructions:

  • Lay down at a right angle to the wall
  • Exhale and stretch both legs up the wall, keeping your knees straight
  • At the same time, rest your shoulders and head gently on the floor
  • Bring your arms over your head as you breathe out. You may use a cushion under each arm for comfort
  • Relax your body and stay in this pose from 5 to 15 minutes
  • To safely come out of the pose, bend your knees,  push your feet against the wall and turn to the side Stay on your side for a few breaths, and come up to sitting with an exhalation

Benefits

  • Relieves tired or cramped legs and feet
  • Gently stretches the hamstrings, pectorals and the back of the neck
  • Relieves mild backache
  • Calms the mind

 Contraindications- do not perform if you have these conditions

  • Glaucoma
  • Serious neck or back problems

Caution: If your feet begin to tingle, bend your knees, touching your soles together and slide your feet down the wall, bringing your heels close to your pelvis

Modifications

  • Easier: use a bolster or blanket for support
  • Larger stretch: slide your legs apart into a wide “V” to stretch your hip adductors (groin muscles)

 

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8 Comments (+add yours?)

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