Since entering my forties, I’ve noticed a lot of physical changes occurring with my body. A couple of the changes plaguing me now is the appearance of varicose veins in the back of my leg behind my knees and leg swelling with prolonged sitting. While the leg swelling isn’t major, it’s something I notice after sitting for long periods of time, usually at work. The varicose veins, according to my doctor, are due to getting older and obesity. While I’m not obese, I have gained a few pounds. To combat these issues, I began to do some research on both varicose veins and leg swelling. My research produced many options but the simplest option and the one that offered additional benefits, was a pose known as Viparita Karani, or just, legs-up-the-wall pose. Viparita Karani is a restorative yoga pose that involves inverting the body by placing the legs above the heart and hips. The legs can be placed against a wall or any other object, as long as the legs are positioned above the heart and hips.
This restorative yoga pose requires minimal effort but delivers several benefits, from calming the mind to aiding recovery. I’ve added it to my daily routine and noticed a difference in a few areas. One difference is that my legs aren’t as sore after a long walk. Here is a breakdown of why you should also add this simple pose to your daily wellness routine.
Improves Blood Circulation
When you lift your legs above your heart, gravity assists in returning blood flow from your lower body back to your heart. This reversal of flow helps boost circulation, particularly for those who spend hours sitting or standing. It can help reduce the feeling of heaviness and tension in your legs. I can say this has been one of the more notable benefits I’ve experienced.
Reduces Swelling and Varicose Veins
Elevating your legs can ease swelling in the feet, ankles, and calves, making this pose ideal for anyone dealing with varicose veins or lymphedema. By reducing pressure on the veins and lymph nodes, this gentle inversion allows fluid to flow more freely, alleviating discomfort and promoting healthier legs. While my veins are still visible, I have noticed reduced swelling in my legs. I also haven’t noticed any more varicose veins.
Eases Lower Back Pain
By lying flat on your back and allowing your legs to rest against the wall, you relieve the lower back and spine from pressure, which can help reduce pain. The pose gently stretches the hamstrings, glutes, and lower back, making it a favorite among those seeking lower back relief. While I’m currently not experiencing any back pain, I have in the past. So hopefully incorporating this pose prevents it from returning. I’ll keep you posted!
Calms the Nervous System
Legs-Up-The-Wall is a deeply relaxing pose that engages the parasympathetic nervous system, which is responsible for rest and digestion. Spending a few minutes in this position can reduce stress, ease anxiety, and even improve sleep quality, making it a great addition to any evening routine. I have noticed I tend to sleep better after doing this pose. I typically perform it at night before bed and as stated above, I get into a deeply relaxed state. So if you have trouble sleeping, give it a try.
Aids in Digestion
When you relax in this position, you’re also helping your digestive system. Viparita Karani relieves abdominal tension and gently massages the internal organs, which can promote better digestion and reduce bloating. I’m not sure if it’s helping me in this area just yet as I still have some digestive issues. But I also know it won’t totally eliminate these issues on it’s own.
Relieves Tired or Sore Feet and Legs
After a long day, especially if you’ve been on your feet, this pose provides relief from tired, sore muscles. The gentle stretch in the legs and the chance for blood to recirculate can work wonders for rejuvenating tired feet and legs.
Enhances Flexibility and Range of Motion
Flexibility is extremely important as we age. It helps improve overall mobility, balance and quality of life. Holding this pose encourages a gentle stretch in the hamstrings, calves, and lower back. Consistently practicing Legs-Up-The-Wall can enhance flexibility and prevent stiffness, especially if you’re not able to stretch regularly.
How to Do It
1. Find an open wall and sit with one hip touching the wall. (I sometimes do it while lying in bed.)
2. Slowly lie back while swinging your legs up onto the wall.
3. Scoot your hips closer to the wall and let your arms rest comfortably at your sides.
4. Close your eyes and take deep breaths, holding this position for 5-10 minutes or as long as it feels comfortable.
**Tip:** Feel free to add a folded blanket or pillow under your hips for additional support.
Make It A Habit
Adding just 10 minutes of this restorative pose daily can lead to long-term benefits for your health and well-being. Try Legs-Up-The-Wall as part of your relaxation routine, especially if you need to relieve tension, improve circulation, or simply wind down at the end of the day.
Possible Side Effects/Who Shouldn’t Do It
As with many things, there are both benefits and side effects. Some of the side effects I’ve come across in my research were:
- Discomfort: You might experience lower back strain, neck tension, or dizziness, especially if you hold the pose for too long. 5 to 10 minutes is usually how long I hold the pose and I haven’t experienced any of these symptoms.
- Tingling: You might feel a tingling sensation in your legs and feet due to decreased blood flow. This is known as “pins and needles”.
- Pressure: You might feel pressure in your face or around your heart and upper body.
- Dizziness: You might feel slightly dizzy when you come out of the pose. Be sure to get up slowly.
- Fluid retention: If you have a condition that causes fluid retention, like congestive heart failure, kidney failure, or liver failure, you should avoid this pose or consult a doctor first.
- Eye strain: The pressure shifts in this pose can strain your eyes. People with glaucoma should avoid this pose.
Enhance Your Experience
Depending on your reason for doing this pose, you may want to add items that can enhance the comfort and effectiveness of the Legs-Up-The-Wall pose. Here are some popular ones to consider:
A bolster or thick pillow under your hips can provide extra support and help deepen the inversion, making it more comfortable for longer holds. Bolsters can also add gentle pressure to your lower back, creating a soothing stretch.
Blocking out light can help you relax even further, making it easier to enjoy the calming effects of the pose. Lavender-scented eye pillows are especially popular for their soothing aromatherapy benefits, encouraging a deeper state of relaxation.
For those who enjoy the sensation of extra grounding, a lightweight, weighted blanket over your abdomen can enhance relaxation, helping you to feel more centered and calm.
Compression socks or calf sleeves can aid circulation in the lower legs, particularly if you deal with varicose veins or swelling. Wearing them during the pose can amplify the effects of fluid movement and circulation.
5. Essential Oils or Diffusers
Scents like lavender, eucalyptus, or chamomile can elevate your relaxation. Placing a few drops on your wrists or using a diffuser nearby can create a spa-like atmosphere for your practice.
6. Yoga Strap
A strap can be helpful if you want to explore variations of the pose. Placing the strap around your thighs can allow you to fully relax without worrying about your legs shifting out of alignment.
7. Memory Foam or Padded Mat
A memory foam mat or extra-thick yoga mat adds comfort for your back, especially if your floor is hard. Mats with extra padding can relieve pressure on your spine and tailbone, allowing you to hold the pose longer.
8. Meditation Music or White Noise Machine
Playing relaxing sounds can elevate your experience, especially if you’re aiming to use this pose to de-stress or improve sleep. Consider meditation apps, calming playlists, or a white noise machine to help block out distractions.
Using some of these products can make your Legs-Up-The-Wall pose experience more comfortable and enhance the relaxing and therapeutic benefits. Whatever your reason, give it a try and let me know in the comments how or if this exercise has benefited you.
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