Welcome to the soothing practice of legs up on a wall, also known as Viparita Karani in yoga. By elevating your legs above your heart level and resting them against a wall, you invite a plethora of benefits for both your body and mind.
As you settle into this pose, allow yourself to experience the following rejuvenating effects:
1. Improve Circulation: Enhance blood flow and lymphatic drainage throughout the body to reduce swelling and promote overall circulation.
2. Relieve Muscle Tension: Release tightness in the legs, lower back, and hips, allowing for a deeper sense of relaxation and ease.
3. Alleviate Stress and Anxiety: Calm the nervous system, reduce stress, anxiety, and insomnia, and promote a feeling of tranquility and inner peace.
4. Energize the Body: Revitalize your energy levels by boosting circulation and invigorating the body and mind.
5. Support Digestion: Stimulate the digestive organs, aid in digestion, and promote gut health for optimal well-being.
6. Encourage Mindfulness: Practice being present in the moment, focusing on your breath and sensations in the body to cultivate mindfulness and clarity.
7. Reduce Swelling: Minimize swelling in the lower extremities for post-workout recovery or after long periods of standing or sitting.
8. Enhance Sleep Quality: Improve sleep by calming the body and mind before bedtime for a restful night's sleep.
9. Boost Immune Function: Strengthen the immune system by improving circulation and promoting lymphatic flow.
10. Improve Posture: Align the spine, release back tension, and enhance posture by countering the effects of prolonged sitting.
11. Strengthen Core Muscles: Engage the core to strengthen abdominal muscles and enhance core stability.
12. Practice Mindfulness: Incorporate mindfulness meditation into your practice, focusing on breath and awareness.
13. Combine with Breathwork: Pair the pose with deep breathing techniques to deepen relaxation and calm.
14. Visualize Healing: Envision healing energy flowing through the body to promote overall well-being and balance.
15. Set Intentions: Reflect on positive intentions or affirmations to cultivate a positive mindset and outlook.
Allow this time in legs up on a wall to be a sanctuary for your body and soul, a space of restoration, rejuvenation, and self-care. Embrace the holistic benefits of this simple yet powerful pose and let it nourish you from the inside out. Namaste.
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As you settle into this pose, allow yourself to experience the following rejuvenating effects:
1. Improve Circulation: Enhance blood flow and lymphatic drainage throughout the body to reduce swelling and promote overall circulation.
2. Relieve Muscle Tension: Release tightness in the legs, lower back, and hips, allowing for a deeper sense of relaxation and ease.
3. Alleviate Stress and Anxiety: Calm the nervous system, reduce stress, anxiety, and insomnia, and promote a feeling of tranquility and inner peace.
4. Energize the Body: Revitalize your energy levels by boosting circulation and invigorating the body and mind.
5. Support Digestion: Stimulate the digestive organs, aid in digestion, and promote gut health for optimal well-being.
6. Encourage Mindfulness: Practice being present in the moment, focusing on your breath and sensations in the body to cultivate mindfulness and clarity.
7. Reduce Swelling: Minimize swelling in the lower extremities for post-workout recovery or after long periods of standing or sitting.
8. Enhance Sleep Quality: Improve sleep by calming the body and mind before bedtime for a restful night's sleep.
9. Boost Immune Function: Strengthen the immune system by improving circulation and promoting lymphatic flow.
10. Improve Posture: Align the spine, release back tension, and enhance posture by countering the effects of prolonged sitting.
11. Strengthen Core Muscles: Engage the core to strengthen abdominal muscles and enhance core stability.
12. Practice Mindfulness: Incorporate mindfulness meditation into your practice, focusing on breath and awareness.
13. Combine with Breathwork: Pair the pose with deep breathing techniques to deepen relaxation and calm.
14. Visualize Healing: Envision healing energy flowing through the body to promote overall well-being and balance.
15. Set Intentions: Reflect on positive intentions or affirmations to cultivate a positive mindset and outlook.
Allow this time in legs up on a wall to be a sanctuary for your body and soul, a space of restoration, rejuvenation, and self-care. Embrace the holistic benefits of this simple yet powerful pose and let it nourish you from the inside out. Namaste.
***********************************
Please subscribe so you and your family can stay healthy and happy.
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LearningTranscript
00:00This position right here, legs up on a wall, coming a little bit away from the wall with
00:08our buttocks, our buttocks, our sacrum, our coccygeal area, our tailbone should be flushed
00:15down, preferably on a semi-mat, something semi-comfortable, as well as a pillow to support
00:22your head.
00:23Put your legs up against the wall, you could put your arms by your side, I will go over
00:29these different changes that we're going to experience within our bodies.
00:33But this is one position that you will see tremendous benefits with your health.
00:39Just being in this position will help circulation, swelling, edema, helping the lymphatic system
00:47make its way with gravity coming down into the heart.
00:52Remember that when we're sitting upwards in a chair, standing up, that blood pooling is
00:58going down towards our feet, making our veins work harder to get that blood back up to
01:04the heart, which can increase our blood pressure.
01:06So this in itself will definitely lower your blood pressure and do wonderful things for
01:13you.
01:14So, get into a comfortable position, preferably when we do this technique.
01:19You can do it anytime, but I like to do it before I go to bed.
01:23And I'll explain the physiological reasons why, because this will help you sleep better,
01:28it will help things work better, it will do wonderful things for our digestion, our
01:32heart, our blood pressure, the edema, the swelling, circulation, and many, many more.
01:38And first, let's talk about the cardiovascular system, how it improves your circulation.
01:43From your lower extremities, it enhances the oxygenation of your tissues.
01:48This enhanced circulation reduces the risk of blood clots, varicose veins, as well as
01:53promotes overall cardiovascular health.
01:56And if you have swelling in your ankles or your legs, maybe from kidney issues or too
02:03much sodium, a poor diet, or you notice that you're retaining fluid, this is excellent
02:09for your lymphatic system.
02:11Lymphatic system helps get away those wastes, those toxins, as it actually increases your
02:17immune system.
02:19So this will do wonders to get rid of that fluid, so you're going to feel much better.
02:23The gentle spinal decompression in the legs up on the wall pose will relieve pressure
02:29on the intervertebral discs, the vertebrae, the surrounding muscles.
02:32So if you're having a pinched nerve, lower back pain, sciatica pain, or inflammation
02:38going down your legs, just being in this position, it's safe.
02:42There's no stress, no weight bearing, and this can help heal you, and this will help
02:47enhance your relaxation response, because it activates the parasympathetic nervous system.
02:53This triggers the relaxation response in the body, and as you're breathing calmly,
02:57this will start to relax your body.
02:59This will lower your blood pressure, lower your pulse rate, it'll reduce anxiety, as
03:04well as neurotransmitters to slow down that feeling of calmness, because this stimulates
03:10your vagus nerve, which is the longest cranial nerve in the body, and as that vagus nerve
03:15is part of your parasympathetic nervous system, this is your rest and digest.
03:20That means this will affect our digestion.
03:23This could do wonderful things for those people who have digestive problems like irritable
03:29bowel syndrome, other conditions.
03:32Just relaxing the nervous system will allow the inflammation to diminish, so your nervous
03:38system will start to repair and heal your body, and as we keep our legs elevated, as
03:43it aids our digestion, what's happening here?
03:47It's improving blood flow, it's relieving bloating and gas, it's helping nutrient absorption,
03:53it's supporting the overall gastrointestinal health by optimizing digestive function and
03:59reducing digestive discomfort, and as it supports our immune function by enhancing circulation
04:05and lymphatic drainage from the legs up on the wall pose, this supports the immune system
04:10by assisting in the removal of toxins, pathogens, and waste products from the body, and it's
04:17if you notice you're getting sick often, you're getting cold, you're getting viruses,
04:22you feel as if your body is depleted, you feel as if you don't have the energy, this
04:28position can do wonders for you, and legs up on the wall can help lower blood pressure
04:34by reducing stress, tension, and promoting vasodilation, as this pose has a calming effect
04:40on the cardiovascular system, reducing the sympathetic nervous activity, contributing
04:45to better blood pressure control, that even though this position can help you, you must
04:53be eating healthy as well, by reducing the refined process, sugars, foods, packaged foods,
05:00getting some exercise, hydrating, as well as getting your sleep, this, as well as all
05:06these things you're encompassing, will make big changes for your health, and this position
05:10can help improve your respiratory function, as deep breathing encourages, and the leg
05:15up on the wall pose, this strengthens your respiratory muscles, improving your lung capacity,
05:21and enhances oxygen uptake, and as you breathe from your diaphragm, you want to inhale from
05:27your nose, out of your mouth, using these respiratory muscles to get that exchange of
05:32oxygen and carbon dioxide, to allow your body to start working at its optimal level, to
05:38supply those cells with that oxygen, so you can stay healthy, and when your energy levels
05:44are low, this technique will definitely boost your energy, this will help reduce fatigue,
05:49mental exhaustion, and adrenal fatigue, this will re-energize your body by calming your
05:54nervous system, as this will help activate your endocrine system, regulating your hormone
05:59production and activity for optimal physiological functioning, because hormones play a vital
06:04role in metabolism, growth reproduction, mood regulation, and numerous bodily processes,
06:11and if you spend a lot of time in a seated position, forward head posture, you're stressed,
06:15you get headaches, migraines, this will increase blood flow to the brain, this will help relax
06:22the system, kicking up those neurotransmitters, as well as reducing irritation off nerves,
06:30to help your muscles relax, to keep that excessive pulling occurring behind the skull, as well
06:35as the muscles that attach in the mastoid process around the ears, as these nerves under
06:41the skull can be affected, so being in this position can reduce a lot of your headaches,
06:45and there's nothing better when it comes to getting a good night's sleep, in this position,
06:50this is going to help reduce stress, calm your nervous system, and alleviate insomnia, this will
06:56help improve your sleep quality, it will promote a deep sense of relaxation, conducive to restorative
07:02sleep, so getting in this position before you go to bed, will really wind you down, it will make a
07:08tremendous difference to get you to fall asleep nice and quickly, and if you notice your diet's
07:13been poorer, you're putting on weight, you probably have toxic substances within your system, you may
07:20have a fatty liver, this will help improve detoxification, as circulation and your lymphatic
07:27system will start to kick in, sending stuff back to the heart easier, cleansing your system, getting
07:33rid of those wastes, to keep you healthier, this will also help in proprioception, if you notice
07:40that when you walk you feel a little off balance, you may be not walking as well as you like to,
07:46you feel like you're just not clear, this can help do remarkable things with your central nervous
07:51system, and keeping your legs up on a wall can help boost your metabolism, by enhancing circulation,
07:56nutrient delivery, and waste removal at the cellular level, this position can help stretch out
08:02many of the muscles behind our thighs, and our back, and our hips, it can free up the ligaments in the
08:09lower pelvic floor, if you notice you get a lot of tension, a lot of contraction, this can affect your
08:15gait, it can affect your posture, as well as your sitting posture, this position can really make a
08:21tremendous difference in how we mobilize our body, our joints, and how we utilize ourselves when it
08:28comes to sitting, standing, or even bending every day, and females if you have PMS, cramps, menstrual
08:35problems, this has been known to do wonderful things for the lower pelvic floor, because a lot
08:41of the conditions that we suffer from, come from imbalances of those deep muscles, that can affect
08:48many different things, for males, it may affect your prostate, the colon, females, the female
08:55reproductive areas, the kidneys, the urinary tract system, everything is related to the lower pelvic
09:02floor, this helps relax it, and hopefully this can help with many of your symptoms, so I challenge you,
09:09get your legs up on a wall, if you need to start out three minutes, fine, work your way up to five
09:15minutes, to 10 minutes, do what's best for you, your body will tell you, and I promise you, you will reap
09:22the rewards. I wish you good health, please share this video with your friends and family, leave your
09:29comments below, and most important, make it a great day. I'm Dr. Alan Mandel.
09:45you