Inversions in yoga, such as headstands and shoulder stands, are purported to have multiple benefits ranging from better circulation to increased oxygen flow. They can also come at a price. Done incorrectly or for long periods of time, these inversions can affect the cervical spine and cause problems. If you have glaucoma, hypertension, or a hernia, inversions of any kind may be contraindicated, so always check with your doctor if you are unsure.
A safer way to reap some of the benefits and a more accessible method for most people is to lie on your back with your legs up a wall. It can take only five minutes to do and the potential long-lasting benefits might surprise you.
Action – Gravity is a wonderful thing – it keeps us planted where we are. It also affects different systems of the body in many ways. There might be a tendency for the blood to pool in the lower extremities, and the lymph system could have trouble clearing out congestion leading to swollen ankles and tired legs.
These issues can be relieved by elevating the legs. By lying on your back, any potential pressure on the neck or head that would come in a headstand is nullified. Doing this pose also invites you to relax for five or ten minutes and can help to reduce mental stress.
Steps – All you need is a wall or some flat surface to rest your legs against while lying on your back. Elevating the pelvis slightly with a folded blanket is helpful, and having a softer surface like a yoga mat underneath you can increase the comfort. Something to rest your head on can also be helpful.
Lower yourself into a seated position sideways to the wall with your hip as close to it as possible. Begin to lay back while bringing the legs up against the wall in a 90 degree position. Arrange the blanket under your pelvis and the pillow or towel under your head and let your arms rest at your sides. That’s it – now just relax.
At first you may feel a tingling sensation and five minutes will be enough. You can gradually work up to longer periods of between ten and up to twenty minutes.
Why It Makes You Feel Better – This pose invites the mind to relax, thus helping to reduce stress. It may also reduce headaches, assist a sluggish lymph system, alleviate menstrual cramps in women and relieve lower-back pain. After you have been standing or sitting for a long time it can give blood circulation a chance to rebalance and flow more easily to the upper body and head, which can be refreshing.
When you lie in this position for a few minutes you will begin to notice how much tension you are holding in the body. By letting this go you will positively affect multiple systems that don’t work as well when constricted by stress.
Example – Doing this at the end of a long day can put you into a different frame of mind and help you to unwind. The increased blood flow to the head will help generate a positive mood and the release of tension can assist with digestion and promote better sleep. Although it isn’t always practical, if you can find a way to do this in the middle of a busy day it would be beneficial as well.
Taking a step back from our busy lives and inviting the body to relax will always do wonders for our overall sense of well-being. A simple pose like legs up the wall can give you the break you need to stay grounded during an otherwise hectic day.