151LEGS UP THE WALL
Suggested Duration
5 minutes or more
Bene ts
This pose is a cooling, passive alternative to other inversions. It helps drain
uid from the legs, balances hormones, and can reverse the effects of gravity
on the body.
Risks and Contraindications
Modify this pose or proceed with caution if you have neck or lower-back pain.
Alignment Points
- While lying on your back, position both legs up the wall toward the ceil-
ing. Slide your sitz bones against to the wall. - Reach the arms out to the sides or bend the elbows and face the palms
toward the ceiling. - Draw the shoulders down and back and broaden through the chest.
Modi cations and Other Options
- If you have a history of neck pain, place a blanket under the head to
ensure proper support. - For additional support for the back, press into the heels, lift the lower
back, and slide a bolster or folded blanket under the back. Align the
bolster directly under the sacrum, not higher up the back. - For additional grounding and support, place a light sandbag on the
exed feet. - Arm variations include bringing the
arms into cactus position, with
the elbows bent at 90 degrees
and the palms facing up, or rest-
ing one hand on the belly and the
other hand on the chest.