Rest & Replenish with Legs-Up pose
If I had to recommend only one Yoga pose, it would be “Legs Up” pose.
Legs Up is one of my favourite Yoga positions because it always leaves me feeling well-rested and relaxed. Practising it regularly has also dramatically improved my circulation. I was one of those people who get blue fingernails and toenails, even in summer! Now my circulation works happily, and my previous tendency toward low blood pressure has also balanced to normal.
Legs Up is much loved by our Yoga community, and I really enjoy personally tailoring this pose for each individual. For many people, leaning their legs against a wall works, while for others, it feels much better to put their calves up in a chair.
Benefits of Legs Up Pose
Commonly reported benefits of this pose (when done regularly) include:
Relieves stress and fatigue
Relieves tiredness in the legs
Nourishes the adrenals
Activates the parasympathetic nervous system
Refreshes the brain and heart
Improves circulation
Releases tight hamstrings
Can help promote sleep at night
This pose is even thought to be helpful for relieving varicose veins.
* This pose is sometimes called Viparita Karani by modern practitioners, although Viparita Karani can mean different things in different traditions. In respect to all traditions and to keep things simple here, I’m referring to this pose as “Legs Up’ here.
How to enjoy Legs Up pose
I’ve noticed that people often assume they have to be close to the wall, but this is not the case. There’s no need to fight with your hamstrings.
Just choose your distance so that you can comfortably lean your heels into the wall, without having to use much energy to stop your legs from sliding down. For most people, this will mean there's a gap between their bottoms and the wall. You shouldn't feel a strain in your knees, or feel that you're battling with your hamstrings. If that happens, choose the chair version instead so that you can really relax. This pose needs to feel comfortable.
In this pose we normally place a Yoga bolster behind the top of the sacrum. The amount of height you have beneath your sacrum and lower back will determine the intensity of the inversion. With more lift there will be more blood flow from the legs into the body and the effects on your internal organs, including your brain deepens. In a normally healthy individual this is wonderful, and has a deeply nurturing and relaxing effect on the nervous system.
If you find that your lower back is uncomfortable for any reason, you can try adjusting the position of the support beneath it until it feels just right, or start with a low support and slowly work your way up to a higher one.
Adaptations for high blood pressure
If you have high blood pressure, you can practise this pose with your calves in a chair seat and with your bottom flat on the floor so that the inversion is less intense but still gives you many of the same benefits; resting the legs, relaxing the back muscles and restoring energy. You may need a blanket under your head to make sure your head isn; tipping back. (See the drawings below). Be vigilant for any feeling of discomfort in your head or behind your eyes, and come out if you feel anything like that. If you have high blood pressure, hypertension, or glaucoma, it's definitely best to have these poses adapted to suit you under the guidance of an experienced teacher.
Getting the most out of the pose
For maximum benefit, close your eyes or use an eye pillow, and quietly observe your natural way of breathing, allowing your exhalations to slow down if that happens naturally. Stay for 10 minutes to feel wonderfully rested and refreshed, or come out earlier at first if your feet tingle and build up the duration slowly.
When coming out of the pose, make sure you don't sit up straight away and jolt yourself out of all those benefits of the pose. Instead, wriggle onto your side into a comfortable position and stay for several breaths, slowly opening your eyes and then lifting your head slowly.
If you do this pose regularly, not only will it become more and more comfortable, you’ll also strengthen the relaxation response that comes with the pose.
