Yoga Poses for Relaxation: Elevated Legs Up the Wall

Elevated Legs Up the Wall

Inversion • 5 to 10 minutes

PROPS

Bolster (or 2 rolled blankets or a large pillow)

Square eighth-fold blanket

PRECAUTIONS

• Inverting is contraindicated for pregnancy, hernia, severe acid reflux, brain injuries, glaucoma, and high blood pressure. In these cases, substituteLegs Up the Bolster.
• If this pose aggravates your lower back, substituteLegs Up the Wall.

BENEFITS

• Supports your body in a gentle inversion, taking gravitational pressure off your legs and feet.
• Improves heart rate variability.
• Can alleviate swollen feet and tired legs.
• Soothes a frayed nervous system and tired mind.

INSTRUCTIONS

1. . Place the long edge of your bolster against the wall.
2. . Sit on the bolster with one hip touching the wall; then, using your arms

for support, lean back and gently swing your legs up the wall.

1. . Lie back and use the blanket to support your head. Release your arms

out wide.

1. . Remain in Elevated Legs Up the Wall for 5 to 10 minutes. To exit,

bend your knees into your chest and carefully roll off the bolster to one side, then press yourself up to a sitting position.

TIP

If you’ve spent a long day on your feet, try this pose right before bed to relieve aches and pains in your legs and feet and calm your mind to prepare for a good night’s sleep.

 

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