Do you know there’s a healthy routine that asks you to do nothing? It requires no sweat, no necessary moves, not even a gym membership.
In a world where everything is filled with hard work and yields, this routine leads you to a healthier life. It requires you, the wall, and the gravity to make this routine work for you.
This routine is the legs up the wall. It is a yogic position that seems visually simple, but needs consistency and commitment to achieve a healthy body and a healthy mind.
This routine is known in the Sanskrit texts as the Viparita Karani. A pose used for reducing daily stress and improving blood flow. A rejuvenating feeling for your nervous system.
Do this every day and you will be surprised by its benefits. Backed by Science, this routine is one way to a healthier body and mind. It prevents legs from swelling, makes your heart pump more blood, and gives you better sleep. Small routine, significant result.
Here’s what you should know about this routine that receives applause and appreciation from the medical professionals:
Historical Background
The legs up the wall routine is rooted in the yoga practices of Ancient Indian. It is descriptively known as the Viparita Karani, or the reversing position. This routine is known as the upside-down body posture to restore balance and circulation within your body.
Traditional Indian physicians believe that the routine enables the gravitational flow, boosting your energy, easing your mind, and letting the tired organs rest.
Centuries later discovered that this routine not only has spiritual implications, but also has physical benefits beyond what was known. This routine has been used to resolve certain issues, such as digestive discomfort, swelling, stress, or body fatigue.
Experts consider it the most effective way to restore your body’s balance and refresh your mind.
What is this Routine All About?
This routine is self-explanatory. You lie on your back, while your legs stand up high against the wall. Your hips can be lying on a flat surface or supported by a cushion. Both arms are placed gently at your sides.
Since this routine is an inversion pose, it only needs stillness. No strength or flexibility is required.
When both legs are raised, the gravity redirects the lymphatic fluid and oxygenated blood from your lower body parts to your upper body or heart. These routines help in the reduction of swelling, balance the circulation, and let your body rest efficiently.
Here are some benefits of the Leg Up the Wall that you should know:
Reduces Leg Swelling and Maintains Balanced Circulation
This routine is for your feet, which are often puffy, heavy, or tired after a long day sitting or standing. Elevating your legs allows gravity to pull the blood and lymphatic fluid back from the upper body.
It helps the heart to pump more blood efficiently, especially during a long day. The pose reduces the feeling of heaviness in your legs. The routine is also effective in supporting healthy veins and reducing the discomfort brought by the varicose veins.
Reduces Stress and Eases the Nervous System
Doing this pose shifts your body mode from the fight or flight response to the rest and digest mode. This shift is essential in receiving an effective relaxation response.
As you lift your legs, your breathing slows down too. At this point, your muscles release tension, your brain starts to unwind, and you may get a feeling of pressing the reset button in your brain.
If you practice this for 10 minutes a day, it provides better sleep, mood improvement, and decreases anxiety. It is also helpful for people with burnout, headaches, and mild insomnia.
Relaxes the Hip and the Lower Back
Our lifestyle nowadays promotes unhealthy practices. Most of it affects our hips and lower back.
Doing some legs up the wall relieves the tension you feel. It may also help you to correct your posture. This is also helpful in stretching your calves, hamstrings, lower back, and pelvis.
If you are spending your day driving or sitting for several hours, this routine can reduce soreness and stiffness. There are others who got their pelvic pressure and mild sciatica relieved by doing this consistently.
It Promotes Relaxation and Better Sleep
Legs up the wall is helpful for people who are frequently struggling either to fall asleep or wake up. The routine makes your heart rate slow down, your muscles relax, and you breathe deeply. These are effective in preparing your body for rest.
Aside from that, it makes your cortisol levels decrease, which makes your sleeping quality better.
Do it 10 to 15 minutes before bedtime, and you will achieve a calm body and a relaxed mind. Do this with consistency, and you will achieve better sleep cycles over time.
Healthier Gut and Hormones
During the routine, your internal organs receive a gentle massage from the gravitational change. It reduces bloating and stimulates digestion. A way to promote gut health.
Aside from getting a healthy intestine, it can also support your lymphatic system in effectively removing toxins and wastes. This pose helps flush out the toxins more effectively and retain your strong immune system.
How to Do It Step-by-Step?
Here’s how you can do the pose effectively:
- Find a solitary space with a wall. Lay down a yoga mat or folded blanket.
- Sit on the side with your hips close to the wall.
- Slowly lie down and swing your legs up the wall as you turn onto your back.
- Adjust your position to prevent your hips from touching the wall. Let your legs stand high with ease.
- Put your arms on the sides or on your abdomen. You can also place a cushion or a blanket under your hips for extra support or comfort.
- Close your eyes and take your breath slowly. Retain the position for about 5 to 15 minutes.
- Bend your knees and roll to one side before sitting up gently as you slowly quit from leaning your legs stand up against the wall.
Who are Possibly Unqualified from this Routine?
While the legs up the wall is generally safe to do. Some individuals might be unqualified from this routine.
People who have the following conditions are best to avoid or modify this routine for their body condition:
- People with hip, spine, or neck injuries.
- People with liver, kidney, or heart conditions caused by the fluid buildup.
- People with eye conditions or glaucoma.
- People who have volatile high blood pressure.
If you happen to experience certain body or health conditions before knowing this routine, it is best to consult with your doctor first.
Health is wealth, but a health check should be your utmost priority if you aim to add this to your routine.
How Frequently Should You Do It?
This routine doesn’t need to last for several minutes to perform. It usually needs at least five minutes of your day to do it.
You may try to do it after a workout for swelling reduction, end of the work shift for leg relaxation, and before bed for sleep quality improvement.
The key to reaping the benefits of this routine is to do it consistently. Remember that it needs your will to do it.
It didn’t require a budget, apparatus, or a long trip to make it. It’s just you and your calm mind.
The Critical Value of Stillness
In a world that values productivity, the legs up the wall is a routine that prioritizes stillness. This routine teaches that stillness can help in achieving a healthy body and mind. It’s a routine that maintains the body and mind’s stability. Not to promote any sort of laziness.
Legs up the wall requires sufficient stillness for your body and mind, and no further movements.
So spend a few minutes relaxing by doing the inverse position, taking a deep breath, and feeling the quietness. Let the blood and oxygen circulate throughout your body.
Final Takeaway
Legs up the wall provides simple, refreshing, and scientifically proven benefits that help you achieve a healthy mind and a healthy body.
It is backed by ancient wisdom and modern science. This practice stood for the longest time.
Spend a few minutes of your day. It helps you manage your stress, achieve good circulation, better sleep, and a balanced body.
Stop spending so much of your time on your phones. Go find a wall, lift your legs, and close your eyes. Let the gravity do the healing process.