Legs Against the Wall
Fit in a Year - Week
On the Gay
a great stretch for everyone. It's known by a few
names--Leg Drains is one. In Yoga, it's called
Viparita Karani--a restorative inversion. But not on
it Legs Against the Wall.
how you get into it: find a wall and hard floor.
Don't do this on the bed! Put down a mat, if you like,
perpendicular to the wall. Lie down on your side, and
by hugging both your knees into your chest, get your butt as
close to the wall as possible. With the bottoms of
your feet facing the wall, roll onto your back. Then
extend your legs upward, against the wall. You are
looking to be as butt-close to the wall as possible.
If you land with a distance between the wall and your butt,
scrunch closer until you touch. Extend your legs
fully, against the wall. You can bring your arms to
your sides, or stretch them behind you (close to your head)
on the floor, palms up.
Now, if your back hurts, come down. Get a soft pillow or
a folded blanket and place it beneath your butt and try
again. That new angle should take away the
You're going to stay in this position for at least 5
minutes. Ten is better. Close your eyes. Flex
your feet a bit if you like, and feel a stretch in your calves,
Achilles tendon, maybe your hamstrings.
Why do you do this? To reverse blood-flow in your legs,
first of all. This feeds those capillaries that have been
cheated all day in your vertical position. Maybe you went
for a long walk today, or a run. It also drains any
lactic acid built up during the day.
When you reverse this blood flow, it also pools blood in your
abdomen. This refreshes the organs in your reproductive
and digestive systems. (Note, if you are menstruating,
use the pillow or blanket to elevate your hips.)
You are also stretching your hamstrings without any joint
action or gravity. Do this pose often, and your
hamstrings will let go of your lower back!
Take the opportunity here to meditate and you will increase
your benefits ten-fold. Empty your mind and listen to
your breath as you inhale through your nose and exhale through
your mouth. Enjoy the sensation of your moving
ribs. Imagine your lungs inflating and deflating.
Feel the relaxation flood your body.
When you're done, bring your knees to your chest, roll to your
side, push yourself up, and you're ready to go!
Let me know your results!