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Legs up the Wall Pose | Viparita Karani

6/25/2013

10 Comments

 
Legs up on the wall poseThe dot and arrow show pelvic posterior rotation.
Legs on the wall pose is a restorative position that should be a staple for every person that has a pelvis! Traditionally, the pose is taught by placing the butt close to the wall, and then bringing the legs up against the wall so the back of the legs touch, and the soles of the feet are facing the ceiling.  A variation to the pose is to widen the legs into a "V" position to stretch the inner thighs and groin.


Recently I have rediscovered the beauty of this pose by modifying the position to be able to maintain neutral pelvis (pubis and ASIS in line) and rib alignment.  The benefit of maintaining the alignment markers during this pose allows the connective tissue and muscles to fully release.  When the alignment markers are not in place, there is more load to the tissues which can potentially maintain tension, and prevent a full yield ("letting go") of the muscles and fascia.

In order to do this pose in alignment, you may need to get out props.  Due to the tightness of my psoas muscles and the increased kyphosis of my thoracic spine, I have used a thin yoga mat rolled up to maintain neutral pelvis: pubis and ASIS level, and a half cylinder & block to prop up my upper back to get my lower ribs down and flush with my abdomen. In order to get my pelvis level, I needed to scoot away from the wall, get the props set up, and then place my legs on the wall (see pics below).  

Benefits to Legs on the Wall Pose:
  • Gently stretches the back of the legs, inner thighs and low back to relieve aches and pains
  • Improves lymphatic/venous return from the feet and legs 
  • Eases stress/anxiety
  • Alleviates symptoms of menstrual cramps, PMS and menopause 
  • Helps testicular and ovarian problems
  • Relieves swollen ankles and varicose veins

Legs on the Wall Pose in Alignment

Picture
Placing props to attain alignment: neutral pelvis and ribs lined up, prior to placing the legs on the wall.
Legs on the wall pose with props
The props allow the pelvis to remain neutral and the ribs are relaxed against the body wall. You can stay in the pose as you are able to tolerate: anywhere from 2-20 minutes.
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
10 Comments
Lyn Christian link
6/25/2013 08:26:54 am

Thank you for the reminder and the modification you've made since I took my last Restorative class.

Reply
Bernadette Gosine
6/26/2013 08:35:32 pm

Reply
Larissa
2/20/2014 10:26:53 am

When I do the "legs up the wall" pose I get sharp pain on the outside of both hips. What does that mean, and how can I fix it.

Reply
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Ellen
6/11/2014 07:07:00 am

Wow, the second paragraph was enlightening for me. And it also makes me wonder something about the psoas release position where you lie flat with a bolster under the upper body: would it be better NOT to let the feet turn out?

Reply
Lisa
11/20/2014 10:58:54 am

when I do this pose with the modifications, my feet keep sliding! How can I stay relaxed and not slide? No socks, is the wall just to darn smooth? It is paneling!

Reply
Susan
11/21/2014 10:59:33 pm

Lisa,

When your legs relax, they will slide. Allow your legs to slide open until they stop. Hope that helps. Susan

Reply
Navjot
4/5/2021 07:28:54 pm

I have pcos.I get more bleeding in periods after this leg rising .is that good or bad.Thank you.

Reply
Tonja Bennett
2/17/2022 04:03:46 pm

If one has a posterior tilt, would Legs-up-the-wall increase it or stabilize it?

Reply



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