benefits of raising legs for 20 minutes a day
Legs up the wall pose is a yoga posture that tones your thighs, stimulates your pelvic organs, and boosts circulation. This easy-to-practice pose helps relieve mild depression, menstrual pain, and sciatica symptoms.
Legs up the wall pose is a simple yoga posture that tones your thighs, stimulates your pelvic organs, and boosts circulation. It’s suitable for practicing whenever you like – before meditation or as part of any relaxing routine at home or work, for example – but research has shown it to be particularly effective when done for 20 minutes after waking up in the morning.
It is also said to help relieve symptoms of mild depression, menstrual pain, and sciatica (pain that starts in your lower back then travels through the buttock muscles into the backs of each leg).
Here are five reasons why you should practice it every single day:
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1. It reduces the risk of varicose veins
The simple strain placed on your lower body while having your legs raised helps stimulate lymphatic drainage and reduce pressure in the veins.
Since varicose veins are caused by poor circulation and result in swollen ankles, legs, and sometimes even thighs, regular practice of this pose can go a long way to prevent or correct such issues.
2. It relieves tiredness and stiffness in the limbs
Many people complain of an aching sensation in their limbs when they wake up, mainly due to gravity working against them as they sleep.
While taking your legs up on a wall allows blood (and therefore oxygen) to flow freely through them, it also stimulates the release of endorphins – hormones responsible for making you feel happy.
3. It improves immunity by increasing lymph flow
The lymphatic system, often referred to as the body’s ‘sewer system,’ collects toxins and waste material from all over your body via a network of vessels that transport these elements to the bloodstream so they can be eliminated.
While it usually does its job efficiently, if your immune system is weak, it becomes sluggish and less efficient at removing germs and bacteria before they cause infection. Lymph drainage massage – which entails applying pressure on specific body parts to help remove this fluid – has been shown to improve immunity by up to 40 percent.
Adding legs up the wall pose to your daily self-care routine will boost lymph drainage even further, allowing your body to defend itself against illness more efficiently.
4. It boosts blood and lymph circulation in the head and neck
Keeping your head, neck, and shoulders relaxed is an integral part of this pose; if they are not, it can cause a strain on the vena cava – one of the body’s most extensive veins that carry de-oxygenated blood from the lower half of your body to your heart.
This may result in dizziness, nausea, or even fainting (a common side-effect among pregnant women). While having your legs up increases blood flow to these areas, it also aids with lymphatic drainage, so both systems work optimally, and you feel great as a result.
5. bolsters immunity by increasing cortisol
Cortisol is a hormone released by your adrenal glands in response to stress and low blood sugar; it improves blood sugar levels, suppresses the immune system, and aids fat, protein, and carbohydrate metabolism.
While cortisol has an essential function in the body, regulating its release becomes difficult when you’re constantly exposed to stressors that disrupt homeostasis (physical or mental tension).
This is where legs up the wall pose can help: strengthening your bones and muscles while also promoting relaxation through its gentle positioning of your body.
Since yoga helps regulate cortisol production via deep breathing, meditation, and various other calming techniques, regular practice of this posture will ensure the release of just the right amount of these hormones for optimal health.
Legs up the wall pose is a great way to end a yoga session, but you can also add it to your daily self-care routine by performing it once or twice a day for at least 10 minutes. Gradually build up the time to maintain proper alignment and perform this pose with ease.
once you’ve mastered the basics, feel free to experiment further by adding in meditation or other yogic practices such as chanting ‘om.’
How long should I elevate my legs each day?
Once you’re comfortable with this pose, begin by holding it for the duration of an inhale and exhale. Gradually work your way up to 10 minutes per day but ensure that your entire body is in alignment, so no part of it strains. If you want to practice meditation or chanting ‘om,’ do so after bringing your legs down from the wall.
How high should I elevate my legs?
Your upper thigh, hip, and torso should all be at 90 degrees to avoid pressure on vulnerable areas such as the pelvic floor, tailbone, or lower back.
However, if you are pregnant or suffer from cardiovascular issues, place a blanket under your buttocks before attempting this pose; this will help protect these vulnerable areas while allowing you sufficient leg elevation.