Loving Legs-Up-the-Wall (a Perfect Pose for Mondays!)

Over the past few months, my love and appreciation for Legs-Up-the-Wall (Viparita Karani) has grown immensely. I've always liked the pose, but now it's one of my go-to poses at the end of my practice.

When I'm exhausted, I come into this pose instead of another inversion, and if I don't come into it as my inversion, I often come into this pose for savasana (my final relaxation). I also love taking legs-up-the-wall for a few minutes in the middle of the day, during my moment of stillness, or when I just need to relax for a second. I find it a great way to get grounded and release tension during a hectic day. I know, it may look silly and simple, but it really is great. 

Try it sometime today--maybe shut your office door and come into it during your lunch break, or come into it for a few minutes when you come home from work. I think you'll like it!

My recommendations to make this pose even more luscious:

• Add an eye pillow for extra relaxation
• Prop your hips up with a blanket (folded in half twice), a bolster, or a pillow for a bit more elevation--see picture above
• Play some relaxing music
• Stay here for anywhere from 2 minutes-15 minutes
• Change leg variations in the pose for different sensations--can open the legs out wide in a V, bring soles of the feet together & knees out wide, etc. 

What's even more amazing about this pose is it's therapeutic applications. In her book Relax and Renew (wonderful restorative yoga resource!) Judith Lasater says that Legs-Up-the-Wall "reduces the systematic effects of stress. It quiets the mind, and refreshes the heart and lungs." 

Yoga Journal lists the following therapeutic benefits of the pose: Anxiety, arthritis, digestive problems, headache, high and low blood pressure, insomnia, migraine, mild depression, respiratory ailments, urinary disorders, varicose veins, menstrual cramps, premenstrual syndrome, and menopause. 

CRAZY, huh? A pose that can help with all of that? Sign me up!

I think I am also drawn to the pose because I find that it really eases any "tweakiness" in my lower back by lengthening the lumbar spine, it relaxes my exhausted legs (after a vigorous practice), and it allows me to "quiet the mind."

Since it's a restorative pose, it's a great pose to practice when you're feeling a bit sick or exhausted, stressed, when you're injured and can't do other poses (obviously, this depends on what kind of injury you have...), when you've suffered a traumatic event, etc. It can do wonders for your state of mind and emotional state.

So...my recommendation for today? Find some time to come into this pose! I don't think you'll regret it :) 

For step-by-step directions on how to come into the pose, see here.