To practice this well-known pose, you’ll want to position yourself, well…next to a wall. This pose is typically done towards the end of class and some instructors even use it during the final relaxation portion of their classes.
Legs up the Wall Pose enables those with neck, shoulder, eye and ear injuries to reap the benefits of an inversion pose without having to position themselves in a shoulder or hand stand. It’s a great “blood recycler,” as the body relaxes in a position with the feet above the heart. This in essence is a pose that defeats gravity.
To position yourself in Legs up the Wall Pose, approach a wall and stand against it with your right side so that your body is touching. Gently bend the left knee and sit along the wall keeping the right leg as straight as you can. This way the right booty cheek will stay positioned against the wall. Next, as you approach the floor, use momentum so that you are able to swing both legs upward and position both booty cheeks against the wall. Feel free to position yourself manually from a lying down position. The key to this pose is to get your booty cheeks as close to the wall as possible.
Relax the shoulders and upper body completely and turn the palms and forearms toward the sky. Some instructors use this pose in their classes for final relaxation, those last 5-10 minutes (depending) used to absorb a class well done. You can leave the legs straight, open them slightly to a “V,” turn the soles together and bend the knees or place the soles of the feet on the wall with bent knees.
Attempt to remain in this pose for at least 5 – 10 minutes. Again, even though this pose is used in lieu of a head stand, it still offers you the opportunity to reap modified inversion pose benefits.
Leg Position Options in Legs up the Wall Pose:
- Straight – heels, calves, thighs and buttocks against wall
- Open “V” – separate the legs 12-36 inches
- Soles Together – open knees to a “butterfly” type position with soles together
- Bent Knees – place soles of feet on the wall with 45 degree bend in knees
Please note: Those with high blood pressure and women who are or could be pregnant, should avoid inversions and Legs up the Wall Pose. Always seek the advice of your doctor before practicing Yoga.
