Legs Up The Wall Pose in Yoga
- Focus: Legs and Feet
- Level: Beginner
- Total Time: Up to 15 minutes
- Indications: digestion, blood pressure, respiration
- Contraindications: eye injury, back or neck problems
Legs-Up-the-Wall: How to Do This Yoga Pose
The legs up the wall pose focuses on stretching the backs of your legs and neck as well as the front of your body. It can treat cramped legs and feet while relieving minor backaches. Experts credit this pose with relieving a number of conditions including arthritis, blood pressure problems, sleeplessness, menstrual- related symptoms, headaches, and digestive/respiratory issues. There are contradictory beliefs regarding whether women experiencing menstruation should perform this pose. Consult with an experienced instructor if you have questions. Individuals with eye, back, or neck problems should avoid this pose entirely.
To perform the legs up the wall position, you will need a support like a thick folded blanket. You will also need a wall you can prop your legs up to.
- The first thing you’ll need to do is figure out where and how to place your support. It is intended to raise your back off the ground beneath your waist. If you are very stiff, you may need less support, but place it further away from the wall. The more flexible your hips, legs, and back, the taller a support you can tolerate and the closer you can approach the wall. You will want to experiment until you figure out what is most comfortable for you.
- A good starting point is to place your support half a foot away from the wall. Sit alongside the edge of your support with the right side of your body touching the wall. Breathe out and roll on your hips until your shoulder meets the ground. Roll on your back to the right, lifting your legs up onto the wall. Your head and shoulders will rest lightly on the ground and the arch in your back will be supported firmly. If your body moves off the support, you can modify its position to prevent this.
- Your hips will lie in the space between the support and the wall. Raise your head and let it sink straight down, making your neck a straight extension from your back. Inhale and allow your chest to rise and your ribs to expand. Let your shoulder blades separate to either direction away from your spine and let your arms and hands rest on the ground straight out from your sides.
- Slightly tense your legs to help keep them in place along the wall. Let the tops of your thighs relax. Turn your gaze toward your heart.
- Remain in this position for five minutes, breathing deeply and steadily. Over time you will be able to work your way up to a full 15 minutes in this pose.
- To release, move your body off the support by rolling onto your right side, lowering your legs to the ground. Remain on your side for a breath before inhaling as you sit back up. Use your arms to push your torso into a sitting position, with your left leg along the wall.
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????