Do the leg-up-the-wall pose for 10 minutes daily to keep pain and swelling at bay

The leg-up-the-wall pose is the perfect go-to yoga asana to relieve pain and swelling, as well as reduce stress levels.
Leg up the wall
Put your leg up on the wall, and sleep better. Image courtesy: Shutterstock
Grace Bains Published: 21 Feb 2021, 10:00 am IST
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Yoga is an expansive universe of spiritual and physical practices that integrates the body, mind and spirit towards a state of oneness. What is special about this practice is that it can be taken up by anyone, regardless of their age or weight, and with minimal precautions, even if there are limitations imposed by a person’s medical history.

Fortunately, yoga is for everyone and there is no one-size-fits-all approach that exists. Yoga has, for centuries, helped its disciples to improve and maintain the health of their muscles, joints, and organs. It is great for flexibility, strength, stamina and mobility, and keeps the mind relaxed and focused.

Viparita karani or the leg-up-the-wall pose is one of the many yoga poses that you can consider practicing for at least 10 minutes every day. Viparita means “inverted,” and karani means “in action”. This asana offers benefits like:

leg up the wall
Keep your legs up on the wall please. Image courtesy: Shutterstock
  • Calming the nervous system
  • Helping lower stress and anxiety levels
  • Enhancing circulation
  • Elevating the venous drainage
  • Relieving tension or fatigue from the legs, feet and hips
  • Reducing swelling and pain in the ankles and feet
  • Stretching the hamstrings and lower back, relieving tension in the areas
  • Facilitating improvement in digestion
  • Promoting balance throughout the body

So, how can you practice the pose?

Well, it is super easy to get into this pose. Here’s a step-wise guide:

Step 1: Place a cushion or folded blanket under your hips, and sit with your right side against the wall, with bent knees and your feet drawn in toward your hips.

Step 2: Swing your legs up against the wall as you turn to lie flat on your back. Place your hips against the wall or slightly away. Place your arms in a comfortable position.

Step 3: Stay in this position for up to 20 minutes and then release the pose by gently pushing yourself away from the wall.

Step 4: Relax on your back for a few moments, and draw your knees into your chest and roll onto your right side.

Step 5: Rest for a few moments, before slowly moving into an upright position.

leg up the wall
Charge up yourself with leg-up-the-wall. Image courtesy: Shutterstock

There could be certain cases, where you may feel a tingling sensation in your legs and feet, especially if you hold this pose for extended periods. in such scenarios, remember to simply bend your knees into your chest, before returning to the pose. You can also shake your legs to stimulate circulation. Additionally, refrain from doing this pose if you have medical conditions such as glaucoma, hypertension, or hernia.


Keep an idea of your risk of weight-related issues.

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This one single asana can help you stay mentally and physically healthy. You can begin your day with it, or try it out after a long day at work.

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About the Author

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book. ...Read More

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