It’s the end of the day, and your legs feel heavy, tired and achy.
Maybe your work demands that you’re on your feet all the day or that you’re confined for hours to a car or truck. Or maybe you’re vacationing and are stuck for an abominable length of time in a cramped airline seat. Perhaps you’ve spent a fun-filled day toddling around Disney World but have stood in oh-so-many lines.
Whether at work or play, you might finish the day with legs just begging for a break. Try the yoga Rx for tired legs: Legs up the Wall Pose.
Getting into this revitalizing pose can be tricky, but it gets easier with practice. Grab a mat, blanket, or towel (a great hotel room choice) and head to an expanse of wall. Lay your “mat” on the floor touching the wall and stretching out away from it. Sit on the mat with your knees bent, thighs drawn in towards the chest. Have the right side of your body contacting the wall.
As you drop down onto your right elbow, pivot and swing your legs onto the wall. As the legs draw up, the torso and head release to the floor. Your legs should be straight and your feet about a foot apart. By using your arms, you may be able to shimmy in and get your hips to contact the wall. However, if the muscles in the backs of your legs are tight, it’s fine to keep the hips further from the wall so the legs can straighten. Make adjustments to ensure the pose is symmetrical.
If you like, prop your head up slightly on a small pillow. Rest your hands on the floor with your palms facing up. Now, simply relax and let gravity do the work. Allow all fatigue and heaviness in the legs to vanish. You’re experiencing a great boon to your circulation and helping to prevent varicose veins.
Feel your entire back melt to the floor. A release of lower back tension is another benefit of the posture. Remain in Legs up the Wall Pose for five to fifteen minutes. Enjoy some relaxing music or simply follow the ebb and flow of your breath.
To come out of the pose, draw your knees to your chest, reach your right arm over your head, and roll onto your right side. Slowly press yourself up.
Day after day, your legs do so much for you. Treat them to Legs up the Wall Pose often.
Note: Those with serious eye problems or back problems or high blood pressure should check with their physician before practicing any inverted (upside down) yoga postures.
