If you like to help the letting go process, especially if you have had a stressful day, here’s a A 5 Minute Yoga Exercise to prepare for Meditation … Stretching & Releasing
This posture is one of the most nourishing, grounding and
calming poses I can think of, and I have turned to it many times
in my own life when I was feeling overwhelmed, tired, or stressed.
What is it? Basically, Legs Up the Wall posture is exactly as
it sounds! You lie on your back with your sit-bones as close to
the wall as is comfortable for you. From there, you extend your
legs up the wall, so that the backs of your legs are resting fully
against it.
In more therapeutic variations of this posture, you may have
blocks under your hips to elevate them, creating a slight
inversion in your lower belly, and a strap securing your legs
together so that you can fully relax and release into the pose,
without having to exert effort to hold your legs up.
For the most benefit, I generally like to recommend practicing
this pose laying in silence for at least 10 to 15 minutes, but I
like to do it until there is a release in the gut area.
1. It is super calming for the nervous system; it activates
the Relaxation Response.
This posture is really intended to be a deeply relaxing pose. When
you combine a longer hold of Legs Up the Wall with slow,
rhythmic breathing, you will be tapping into your “rest and
digest” nervous response.
In this state, your body will be actively digesting anything you have
eaten, as well as working to heal & repair your body. When you do
poses like Legs Up the Wall consistently for a period of time, you
may notice that your body feels healthier overall, and that you are
better able to find a calm state of mind.
2. It helps quiet the mind.
As mentioned in the point above, this posture may help you
cultivate a quiet mind if you practice it for a period of time.
By fully releasing and relaxing your body and by focusing on deep
breathing, you will evoke a meditative state.
Having the body feel safe and supported is one of the tools that
we as yogis use to help reach this peaceful state. As you breathe,
surrender and let go, you may find yourself slipping into bliss!
3. It reduces edema in the legs and feet.
By reversing the effects of gravity on your legs and feet, you can
really help to move any stuck or stagnant fluids that may build up
there if you have low blood pressure, or spend a lot of time on
your feet during your day. In this posture, you will be using gravity
to your advantage.
4. It relieves tired leg muscles.
Hanging out with your legs up the wall is one of the best ways to
help drain tension from the legs, feet, and even the hips if you
have them elevated on blocks.
If you have a strap around your legs, and have given yourself an
extended period of time to allow your body to fully relax into the
posture, you will find that tired, sore legs will feel a whole lot
better once you come out of your posture.
5. It gives you all the benefits of inversion, without the
effort.
You most likely know how good inversions are for you at this
point—they can help to reverse the effects of gravity on the whole
system, help regulate blood pressure, help move stuck fluids, and
even help to improve your digestion.
However, sometimes the energetic expressions of inversions like
Handstand are too much. We all have times in our lives when we
need something that is just fully nourishing, and that is where
Legs Up the Wall comes in.
You will still be getting many of the benefits of practicing an active
inversion, while also fully resting and surrendering.
Try this twice daily when the pressure is on. Watch and
notice the difference immediately and then notice the
difference after you’ve been practicing it for a week.
You will be amazed!
