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Go ahead, literally, put your feet up. Preferably without shoes, but hey whatever works for you. The whole idea is to get comfortable. One of the most accessible and convenient things you can do for your health, from the comforts of home, at any time, for any length of time is…Viparita Karani. This is the Sanskrit name for the restorative yoga pose also known as “Legs Up The Wall Pose” and it’s translation means “inverted” and “in action”. Its name describes this gentle inversion and it’s positive actions within the body.

Whether it’s been one of those days, you’re feeling a little stressed, or maybe you just want to chill. Perhaps you've been having trouble relaxing or sleeping. Maybe your legs or lower back are sore or maybe you have a headache. If you’ve traveled on an airplane or sat for a long period of time your body definitely needs this. When you want to ensure a great night’s sleep do this before bed. This pose is like medicine in so many different ways, it’s benefits are many and its effects are powerful.

How to:

1. Sit down next to a wall, slowly lie down and swing your legs up so they rest vertically on the wall.

2. Lightly rest your upper body and head on the floor while your legs rest up the wall.

If the backs of your legs, your hamstrings, are feeling tight then move away from the wall slightly.

3. Let your legs rest without forcing them straight or together, allow them to just hang out on the wall. You may wish to place a pillow under your head or a small pillow or blanket underneath your lower back.

4. Rest your arms by your sides with your palms facing upwards which allows your chest to open and your shoulders to relax. Or you might like to place your hands with your palms facing downwards on top of your belly or chest.

5. Essentially get as comfortable as you can so you can allow yourself to hang out there and relax. The length of time is completely up to you, anywhere from 2 minutes to longer.

The Benefits:

  • Increases blood flow

  • Improves sleep

  • Improves digestion

  • Increases circulation

  • Decreases stress

  • Lowers anxiety

  • Eases headaches

  • Lymphatic drainage

  • Reduces inflammation

  • Stretches legs and back

  • Helps restless leg syndrome

  • Alleviates swelling

  • Ease varicose vein pressure

  • Lifts mood

  • Improves focus

  • Boosts energy

Whether you spend much of your day sitting, standing, or moving around, this simple pose benefits our bodies as much as our minds. It demonstrates the importance of intentional resting, being mindfully slow, and the significance of self care.

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