I love the simplicity of this pose, all you need is a few minutes, a wall/lounge or chair (in fact you could do without any of those too). You can enjoy this pose by yourself or with your child/children or the whole family together.

Putting your legs up the wall can bring the body into a deep stage of relaxation and renewal and can benefit you and your child.

If you are practicing with your loved one/s it can be a beautiful time to connect & regroup. Relaxing and breathing together can be a wonderful bonding time too.

If you have smaller children, you could read/tell a story to them during the time in the posture. If your child struggles to find rest in this pose, they could take a small toy or object like a feather to hold in their hands, which can also be useful for slowing down the breath.                           If you are together with your teen, it can be nice to just be next to each other or to chat without the pressure of the eye contact.

The Benefits

Stress and anxiety

Legs up the wall has a calming effect on the nervous system. It affects the flow of energy and calms the mind. The relaxation response (parasympathetic nervous system) is triggered in the body/mind as we slowdown in the pose.

Combine this pose with deep breathing to boost the relaxation response.

Supports your lymphatic and glymphatic systems and gives your immune system a boost

Vicariate Karani allows fresh, oxygenated blood to flow to the upper extremities, as well as stimulating the flow of lymphatic fluid. The lymphatic system plays an important role in filtering and breaking down bacteria and other potentially harmful cells.

The lymphatic system doesn’t have a pump to move the fluid around the body so lymph fluid can stagnate in the lower limbs. Inverted poses improve lymphatic drainage so these toxins can be eliminated from the body.

Another important but largely unknown benefit of raising the legs whilst resting is the ability to stimulate the glymphatic system. This system is in charge of effectively ‘sweeping away’ the bacteria that the lymphatic system has filtered, so it serves as an important second step of ridding the body of unwanted pathogens.

Relieves aching muscles and joints and swollen ankles and feet

After rushing around or sitting at a desk for prolonged periods of time, the joints and spinal column can become compressed and drained of fluid, leading to more aches and pains. Practicing a few minutes of Viparita Karani can help reduce pressure on the lower back, as well as relieving feelings of heaviness and fatigue in the feet, legs and hips. For those who suffer with swollen ankles and feet, this posture can be a great way to reduce the swelling and discomfort.

 
High blood pressure

The upside-down position improves circulation and returns blood to the heart with minimal effort. The gentle pressure in the throat can signal the nervous system to trigger the relaxation response which lowers blood pressure.

 
Insomnia

Since the pose calms the nervous system it stimulates the body’s relaxation response, allowing the mind to slow down. It is also useful in alleviating restless legs.  

Digestion

This pose reduces compression in the abdomen and increases blood flow to the digestive organs which improve assimilation, digestion, and elimination. Digestion is interrupted when our body is stressed and since this pose calms the nervous system, the body can rest and digest.

Headaches and migraines

Since this pose improves circulation and reduces stress it can alleviate tension headaches. Migraines can be relieved by wrapping a tight bandage around the head and base of the skull.

Fatigue

Being a restorative and rejuvenating pose, Viparita Karani can bring the body to rest. Once the body is able to properly rest and the nervous system soothed, the body can replenish its energy. This pose needs to be done daily for several weeks to improve fatigue.

“It’s often the simplest postures that have the most profound effects”

‘When we are rest and relax the body can heal & repair’

Who should adapt this pose?

Whilst Viparita Karani is a gentle and safe posture for most people, there are certain circumstances when it’s best to opt-out or use a different variation where you are not lying completely flat on your back. This includes if you’re pregnant, if you suffer from glaucoma, or untreated high blood pressure. If you’re unable to practice this posture, a restorative and supported Savasana with cushions and blankets supporting the body is another wonderful way to ease yourself into deep relaxation. To help stimulate the glymphatic system, you can gently raise your feet a little on a cushion or yoga blocks, which will still bring big benefits.

How to do legs up the wall:

You can practice legs up the wall anytime during the day, in the morning, during a break at work, in the evening. it’s a great way to shift your state of mind and give yourself a much-needed break, so you can return to your day feeling refreshed and calm.

• Set a time for anything from 5 to 20 minutes (start with just a couple of minutes if you have never practiced before).

• if you have a mat, set it up with the short end to the wall, or any other underlay for comfort

• Sit on the mat side-on to the wall, then manoeuvre yourself to lie down so that your legs can stretch up the wall.

• Your legs should be comfortable here, so if you need to, shuffle either close to or further away from the wall to suit you. you may also place a pillow or folded blanket under your hips and/or head

• Focus on breathing slowly and calmly, moving your awareness from your feet to your head when you inhale, and from your head to feet when you exhale.

• To come out of the posture, hug your knees into your chest and roll to one side.

• After a few moments, gently move into a Child’s pose position, then slowly come up to sit.