For many decades I’ve found getting my legs up the wall really makes me feel generally more energised and well. It might not be for everyone, see below.
We all know how lovely it is to recline on a sofa or sunbed, as it can help you feel like you are lighter and floaty.
Interestingly, I discovered many years ago during a yoga session (at our local Yoga Therapy For You studio in Epworth with the wonderful Carmen Bratton) that I had been instinctively doing what is actually a valuable Restorative Yoga posture called Legs Up the Wall. Carmen invites beginners to start with lower legs up on a chair, knees bent, before attempting the wall, as it can initially feel a little tight on hamstrings and lower back until flexibility allows the full Legs Up the Wall exercise. Legs on the chair is amazing in it’s own right as a restorative exercise.
Cautions: This exercise is an inversion and though generally safe, do avoid if you have any eye issues such as glaucoma, high blood pressure, heart conditions, serious back or neck issues. As with any exercises, if in doubt, don’t do it and seek medical guidance or advice from a fully trained Yoga Instructor.
Benefits include: Bringing a sense of calm to a busy mind, regulating the nervous system; helping sleep quality and boosting energy; lengthening hamstrings and gluteal muscles; encouraging good circulation; improving digestion and relieving discomfort relating to sciatica, menstruation, back issues, headaches, helping tired legs or swollen legs, ankles and feet.
Use a yoga mat or similar on the floor for comfort. Depending on hamstring flexibility you may need to be a little away from the wall (or chair if beginning with lower legs on chair). Lay on your side to begin with curled up and then roll onto your back popping your heels onto the wall. Relax your back head and shoulders. Place hands wherever is comfortable. Be aware of the rhythm of your breath – belly expanding on in breath and relaxing back on the out breath. Have a blanket over you or extra layers on, because as you relax you may feel cooler. Pop an eye pillow on and stay there for a few minutes. Maybe play some calming music too and have a little meditate!
When coming out of the position, bend the knees and give the back a little roll on the floor to massage it, before rolling to the side to get up slowly.
