5-15 minutes in this posture daily will make wonders for you if you are standing or walking a lot, run or cycle regularly, are stressed, have anxiety, insomnia, hot flashes, varicose veins, headaches and several other conditions (see bellow).
Pose benefits:
-Relaxation - the slight inversion combined with controlled breathing leads to a slowing down within your body. This lowers the heart rate which promotes relaxation, helps lower anxiety, stress and insomnia.
-Increased circulation - elevating the legs promotes drainage from excess fluid build-up. Gravity assists circulation and aids the return of blood back to the heart.
-Soothes swollen or cramped feet and legs - inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.
-Stretches the hamstrings and lower back - the angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you’ll create in your hamstrings.
-Relieves lower back tension
-Rejuvenation
-Pelvic Floor Relaxation- the pelvic muscles naturally release and relax in this position (more so with a cushion/block under the pelvis) resulting in a constructive exercise for a hypertonic (tense) pelvic floor.
In Addition studies have shown that restorative yoga poses (specifically, Legs Up the Wall) can be beneficial for those suffering from the negative effects of:
Fibromyalgia (e.g., chronic pain)
Chronic Fatigue Syndrome/ME
Migraine (chronic headache)
PMS
Arthritis
High and low blood pressure
Venous Disease (e.g., varicose veins)
Digestive problems
Urinary disorders
Cancer
Menopause (e.g., hot flashes)
Restless Leg Syndrome
Metabolic Syndrome
Contraindications
Glaucoma (any serious eye problem)
Serious neck or back problems (only with supervision of a teacher)
During menstruation don't elevate the pelvis, keep pelvis on the ground