An exercise that does not require special flexibility or previous experience
Summer means heatwalks, excursions, trips, swimming, ice creams, sunbathing… So it is the season in which we not only calm down, but also walk more since we spend more hours outside the house compared to winter. Thus, our legs may feel tired and “heavy” at the end of the day. The solution? A simple yoga pose that requires no special flexibility or previous experience.
The reason for the movement “legs up the wall” (viparita karani) which can provide immediate relief, discharge and rejuvenation. All you really need is a free wall and the willingness to spend a few minutes on yourself.
How to do it
Take a stand
Lie on the mat (or a blanket) next to a wall, with your hips as close to it as possible. The tail of your spine should remain on the floor, while your buttocks are a few inches away from the wall. The back and head should rest loosely on the floor in line with and perpendicular to the wall. In a slow motion, lift your legs and rest them on top of him, straight or slightly bent, depending on what’s comfortable for you.
Feel the stretch
While in the pose, with the backs of the feet against the wall, knees relaxed and soles parallel to the floor, you should feel a gentle stretch without pain.
Relax
Breathe deeply and enjoy the moment for 2-3 minutes or more if you wish.
Exit the stop slowly
When you’re done, carefully move into a sitting position and stay there for at least 30 seconds.
Its multiple benefits
Although easy, this exercise has a lot to offer you:
- Rests feet after walking, standing, etc.
- It favors blood circulation.
- Relaxes the waist, hips and back muscles.
- It reduces the tension and stress of the day, calming the nervous system.
- It can lead to better sleep quality when done at night.
- It is suitable for almost all ages and fitness levels.
Extra tip if you have time
Place a pillow or folded towel under your pelvis and stay in the pose listening to relaxing music or nature sounds.
What to watch out for
Although this position is generally considered safe, it is important to listen to your body.
- If you feel pressure or discomfort in the lower back, move the pelvis slightly away from the wall.
- Don’t force the knees to remain fully extended when it tires you.
- To come out of the pose, first bend the knees and slowly roll to the side before standing up.
People with chronic health conditions should always consult their doctor before incorporating any new exercise into their daily routine.
Source: In
