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Beginnerविपरीत करणी · বিপরীত করণী
Legs Up the Wall
Among the most therapeutic postures in yoga. Legs Up the Wall reverses venous blood flow, deeply relaxes the nervous system, and relieves tired legs — accessible to virtually everyone.
How to Practise
- 1
Sit sideways with one hip against the wall.
- 2
Swing legs up the wall as you lie back, adjusting so your sit bones are close to (or touching) the wall.
- 3
Extend arms wide by your sides or rest hands on the belly.
- 4
Close your eyes. Breathe slowly and deeply.
- 5
Remain for 5–15 minutes. To come out: bend knees, roll to one side, pause before sitting up.
Cautions & Contraindications
Glaucoma. Serious neck or back problems. Menstruation (some teachers advise caution with inversions).
Benefits
- ✓Relieves tired, swollen legs
- ✓Lowers blood pressure and heart rate
- ✓Relieves mild backache
- ✓Calms anxiety and insomnia
- ✓Reduces headache