Elevated Legs Up the Wall
Inversion • 5 to 10 minutes
Bolster (or 2 rolled blankets or a large pillow)
Square eighth-fold blanket
- 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.
- 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.
- . Place the long edge of your bolster against the wall.
- . 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.
bend your knees into your chest and carefully roll off the bolster to one side, then press yourself up to a sitting position.
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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