Legs-Up-The-Wall Pose

Legs-Up-The-Wall Pose , or Viparita Karani, is a simple but effective yoga exercise that has many health benefits. It is known to calm the body and mind, improve circulation, and provide a gentle stretch in the hamstrings and lower back. This restorative yoga practice is ideal for those who need a break after a busy day and can help reduce swelling in the legs and feet.

Correct Execution and Technique

How to perform Legs-Up-The-Wall Pose correctly:

  1. Starting position: Sit sideways next to a wall, with your hips close together.
  2. Swing your legs up: Swing your legs up along the wall while lying on your back.
  3. Adjust your position: Move your hips as close to the wall as possible, or adjust the distance for comfort. Let your arms rest at your sides with your palms facing up.
  4. Focus on breathing: Take deep, calm breaths. Close your eyes and allow your body to relax with each exhalation.
  5. Duration: Hold the position for 5-15 minutes, or as long as feels comfortable. To get out, bend your knees and gently roll to the side before sitting up.

Common Errors

  • Incorrect hip alignment: Your hips must be close to the wall for the stretch to be effective. If you are too far away, you will lose some of the effect.
  • Tension in the upper body: Avoid tensing the shoulders or neck. The whole body should be relaxed.
  • Breathing problems: Some people forget to breathe deeply. Remember to breathe calmly and evenly for maximum relaxation.

Modifications and Variants

To make the exercise more comfortable or challenging, try these variations:

  • Use a bolster: Place a bolster or folded blanket under your lower back for extra support.
  • Bent knees: If you have tight hamstrings, you can bend your knees slightly and rest your feet against the wall.
  • Hands on stomach: Place hands on stomach to reinforce focus on breathing and meditation.

Repetitions and Sets

This is a restorative yoga exercise that requires no repetitions or sets. Hold the position for 5-15 minutes, depending on your comfort level. Do the exercise once a day to improve circulation and reduce tension.

Breathing techniques

In this relaxing position it is important to breathe deeply. Breathe in through your nose for four seconds, hold your breath for two seconds, and breathe out through your mouth for four seconds. This deep breathing exercise helps you relax and enhances the calming effects of the pose.

Visual Instructions and Angles

Watch this video for an in-depth walkthrough of Legs-Up-The-Wall Pose , including tips on relaxation techniques.

In this video, you can see a simple step-by-step demonstration of how to perform Legs-Up-The-Wall Pose , perfect for beginners.

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