This exercise is simple and affordable, it is performed in Hatha and Yin yoga classes, it can also be done independently as a hitch after the main workout or just like that.
Why do the leg up exercise?
This inverted pose promotes relaxation after a hard day and gets rid of stress, anxiety and tension. It can and should be done when your legs are tired from the flight, heat or heels. In addition, it helps in some other cases:
- relieves headaches and migraines,
- reduces back pain,
- reduces back discomfort
- improves lymph circulation,
- reduces varicose veins
- gently stretches the back of the thigh,
- struggling with mild depression
- improves digestion,
- makes sleep stronger.
Exercise may be contraindicated in hypertension and glaucoma. It is not recommended to perform inverted poses during menstruation, especially on days of heavy bleeding.
How to do the leg up exercise
You can put a pillow or blanket under your hips, or just try to lean against the wall as much as possible – this will require more flexibility. Find a position in which you are comfortable.
Bend your knees as far as you want. You can also place a pillow between your knees and the wall, under your head or neck. A sleep mask will help you focus on practice as much as possible.
- Sit with your right side against the wall, bend your knees.
- Lie on your back, put your feet up on the wall.
- Lean your feet against the wall or just keep them up.
- Position your hands so that you are comfortable.
- Stay in this position for up to 20 minutes.
- To come out of the pose, gently move away from the wall, relax your back.
- Pull your knees to your chest and roll to your right side. Rest for a few seconds.
Variants of the “legs up” exercise
Once you get used to the leg-up exercise, try experimenting with variations of it.
“Butterfly”
Lie on your back against the wall, as in the main exercise, connect the soles of the feet, bend your legs and open your hips. To intensify the stretch, gently press your hands into your thighs. You can open your legs wide without bending them. In this position, the inner surface of the thigh stretches well.
Child’s pose with twist
The pose promotes deep opening of the hips.
- Bend your left leg and place your ankle on your right thigh just above the knee.
- Slowly bend your right leg and place your foot against the wall.
- Lower your right leg until your lower leg is parallel to the floor. You should feel a stretch in your left thigh.
- Stay in this position for 1-5 minutes.
- Repeat on the other side.
The leg up exercise is a great addition to your daily workout routine. This pose will also help you relax after a hard day.