Just 5 minutes to put your feet on the wall, get 6 health benefits right away

Just a few minutes of standing up the wall at night before going to bed or after waking up can effectively help the body restore vitality.

Legs up against the wall (viparita karani) is a very simple inversion yoga pose that is slowly gaining popularity and is loved by everyone. This pose has the effect of helping to relax the mind, dispel stress and especially highly effective in weight loss.

Not only that, it is also one of the most accessible yoga poses because it requires no flexibility or body strength. However, the benefits it brings are immense. Let’s see the sharing below with easyhealthylive.com to understand more about this pose.

Pose with feet on the wall – Simple but effective

Legs up the wall pose is a basic pose in yoga, very gentle but effective for health and weight loss. This move is very easy to do, you do not need to prepare equipment and can be practiced anywhere, even at home right in bed.

• To do this, lie in bed, on a mattress, or even on the floor next to a wall.
• Try to keep your butt against the wall as much as possible.
• Put your feet on the wall, adjust your posture so that your body is perpendicular to the wall, your feet are pressed against the wall
• Both hands are placed along the sides of the body or placed on the abdomen, palms facing up or down.

During the exercise, you can make a few adjustments to make your body comfortable, such as resting your feet on a chair, placing a cushion under your back, or placing a chair under your head if the floor is too hard.

During exercise, you can make some adjustments to help your body feel comfortable

Paying attention to the breath, try lengthening your breath, taking a deep, slow breath in through your nose and a slow, deep exhale through your nose. Try to hold the pose for at least 5 minutes to get the most benefit.

In addition to straightening your legs on the wall as instructed above, you can also do a few variations of this move such as spreading your legs to the sides to form a V shape or a combination of reaching (reaching your right arm towards the wall). toes and lift to the right with right shoulders off the mat, tighten abs, then switch sides).

Benefits of the footrest on the wall

Practicing the foot-up on the wall pose regularly, you will receive the following health benefits:

1. Relax, dispel stress

Lying with your feet up against the wall combined with focusing on regulating your breath can make your body gradually relax and relax. The heart rate will also slow down, thereby creating a relaxation response, helping to reduce anxiety, stress, insomnia and gradually reach a meditative state.

2. Enhance blood circulation

Elevating your legs in this yoga footrest will help prevent excess fluid buildup. In addition, by reversing the effects of gravity, this exercise also helps blood circulation and blood is circulated to the brain, you will feel comfortable, relax and work better.

3. Relieve pain, edema in thighs and feet

For a long time, the posture of resting your feet on the wall has been considered a miracle remedy to help reduce swelling and pain in the thighs, legs, and feet. The reason is that this pose has the effect of transporting blood along the legs, spreading evenly throughout the feet, relieving pressure in the areas of congestion and accumulation, alleviating edema. Therefore, this move is extremely useful if you have to sit a lot or undergo strenuous physical activities.

4. Good for the spine

The position of feet up against the wall can reduce the risk of curvature, scoliosis. The closer your hips are to the wall, the tighter your hamstrings will be, and the more relaxed your spine will be, helping to avoid lower back pain.

5. Good for the digestive system

Putting your feet on the wall combined with slow, rhythmic breathing, the nervous system will gradually enter a state of rest and promote digestion. In this state, the body will actively digest whatever you have eaten, as well as start working to restore the body.

When you do the leg up on the wall on a regular basis over a period of time, you may notice that the body is stronger. In addition, studies have also shown that the foot-on-the-wall pose is also very beneficial in the treatment of diseases such as:

• Fibromyalgia (eg, chronic pain)
• Venous disease (eg, varicose veins)
• Cancer
• Menopause (eg hot flashes)
• Restless legs syndrome (a condition in which the legs feel uncomfortable when lying down or sitting down)
• Metabolic syndrome
• Kidney stones
• Cure hemorrhoids

This yoga pose is very helpful in reducing pain and swelling in the thighs, legs and feet

Does putting your feet up on the wall lose weight?

In order to lose weight, a person needs to be in a calorie deficit (that is, calorie intake must be lower than expended). Exercise can increase your daily calorie burn.

While the foot-up-the-wall pose can burn some calories, not enough calories can lead to weight loss. Therefore, the desire to put your feet on the wall to lose weight or put your feet on the wall to lose belly fat is unlikely.

If you want to lose weight, you can choose more dynamic, high-intensity yoga styles because this is a type of yoga that helps lose weight effectively, you move your body and move your muscles more often. This requires more calories.

Some notes when practicing the right footrest posture on the wall

While this yoga pose is safe and suitable for everyone, it is also considered a mild inversion. Therefore, you need to keep a few things in mind after practicing:

• If you have high blood pressure or glaucoma, it is best to consult your doctor and practice under the guidance of a professional yoga instructor.
• If you feel pain in your neck or back, gently exit
• Legs up the wall can make you uncomfortable during the first trimester of pregnancy
• Try not to get too close to the wall as this can impede circulation in the hips. Instead keep your hips a few inches from the wall or lift your hips up by placing a cushion underneath.
• When sitting up, be gentle to avoid changing positions too suddenly.
• You can do it regularly once or twice a day, before going to bed and after waking up. However, if you are too busy, you can practice anytime. Just avoid the moment 30 minutes after eating.
• This exercise should not be performed during menstruation. You should consult your yoga teacher if in doubt.

Above is some useful information about the footrest on the wall pose. If you find it suitable for you, do not hesitate to take 5 minutes a day to practice and bring yourself unexpected benefits.

Reference source

6 Benefits of Legs Up the Wall Pose https://www.doyou.com/6-benefits-of-legs-up-the-wall-pos-48440/ Accessed date: May 31, 2020

Does the Legs Up the Wall Yoga Pose Promote Weight Loss? https://www.healthline.com/nutrition/legs-up-the-wall-weight-loss#weight-loss Accessed date: 5/31/2020