Just One Pose: Legs up the Wall, with a Caveat

Our Just One Pose posts answer the question, “If I have time for just one pose, what should it be?” If your goal is to relax, Legs up the Wall may be a good candidate—or it may not, so please read on.

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Why

Elevating your legs helps relieve interstitial swelling in your ankles and feet—the puffiness that comes after a long, hot day or workout. The weight of your legs helps settle your pelvis and back, and spreading your arms yields a passive stretch for your chest. Staying in the pose for several minutes while watching your breath engages your parasympathetic nervous system, inviting the relaxation response.

How

Sit close to a wall or a closed and locked door. Swivel onto one hip and swing your feet up the wall. If your hamstrings are tight, you may need to keep your rear end farther from the wall. Keep your neck long, spread your arms to a comfortable position, and stay a while—five to fifteen minutes.

Variations

For less pressure on your back and hamstrings: take your calves to a sofa cushion, chair seat, or coffee table instead.

For deeper inversion: add a block or bolster under your pelvis, bringing it slightly higher than your chest.

Contraindications

The elevation of your legs can increase your blood pressure, so if you have high blood pressure, please speak to your health care provider before inverting, even gently. The same thing goes for folks with a history of blood clots. While legs up the wall keeps your heart and head on the same plane, deeper inversions aren’t appropriate for people with glaucoma; again, speak to your health care provider before turning upside down.

—Sage

Published by

Sage Rountree

Sage Rountree is author of six books on yoga for athletes, most recently Everyday Yoga.

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