Summer means heat, strolls, excursions, travel, swims, ice cream and sunbathing. It is the season when we not only slow down but also walk more, spending far more hours out of the house than in winter. The result is familiar: legs that feel tired and heavy by the end of the day.
The solution may be simpler than you think. A basic yoga position that demands no particular flexibility or previous experience, known as legs up the wall, or viparita karani, can offer immediate relief, release and rejuvenation. All you essentially need is a free stretch of wall and the willingness to devote a few minutes to yourself.
How to do it
Take your position. Lie on a mat or blanket beside a wall, with your hips as close to it as possible. The base of your spine should remain on the floor, with your buttocks a few centimetres from the wall. Your back and head should rest loosely on the floor, aligned and perpendicular to the wall. With a slow movement, raise your legs and rest them against the wall, straight or slightly bent, whichever feels comfortable.
Feel the stretch. While in the position, with the backs of your legs resting on 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 two to three minutes, or longer if you wish.
Come out slowly. When you finish, move carefully into a seated position and remain there for at least 30 seconds.
The multiple benefits
Easy as it is, the pose has plenty to offer. It rests the legs after walking or long periods of standing, supports blood circulation, and relaxes the lower back, hips and back muscles. It reduces the tension and stress of the day by calming the nervous system, can lead to better quality sleep when done in the evening, and is suitable for almost all ages and fitness levels.
An extra tip if you have time
Place a pillow or folded towel under your pelvis and stay in the position while listening to relaxing music or sounds of nature.
What to watch out for
Although the pose is generally considered safe, it is important to listen to your body. If you feel pressure or discomfort in your lower back, move your pelvis slightly away from the wall. Do not force your knees to stay fully straight if that tires you. To come out of the position, bend your knees first and roll slowly onto your side before getting up.
People with chronic health conditions should always consult their doctor before adding any new exercise to their routine.
