Do you suffer from heavy legs after a hot summer’s day or after long periods of standing? There is a simple, soothing inversion that can relieve leg fatigue and heaviness. This supported inversion can also be helpful when you have varicose veins, oedema in legs, ankles and feet and lower back pain. In addition, it stretches the back of the legs and is soothing for the nervous system. So if you feel stressed or anxious, this an excellent position to relax in, regardless whether your legs need it or not.
Feeling heaviness in the legs can be a symptom of leg swelling or oedema, the result of fluid retention in the veins and lymph vessels of feet, ankles and legs. If the leg swelling is very sudden and accompanied by other symptoms, please seek medical help. If not, this pose can provide blissful relief, helping the circulatory and lymphatic systems. As mentioned before, it relaxes the nervous system so it is a super, multi-tasking pose!
Legs up the wall pose
– If your hamstrings are quite flexible, you can lie very close to the wall with your legs at a 90-degree angle to your body. Place yourself sideways next to the wall, almost “sitting” on the wall with one sitting bone, and swing both legs up so you lie on your back.
– If your hamstrings are not so flexible you can start by lying further away from the wall. Find the distance where the legs feel stretched but not painful.
– Relax your arms to the side; a little distance away from the body is more releasing for the shoulders.
– keep your attention on your breath and on the feeling of groundedness and relaxation along the whole back , shoulders and neck. If your neck feels tight, place a low pillow under your head.
– Hold for about 10 minutes if comfortable.
– To come out of the position, bend your legs and roll over to the side. Push yourself up with one arm, slowly.
The variations below can be used when your legs start to tingle or tire, but also simply as variations to stretch different parts of your legs.
Variation 1: straight legs out to the side
Variation 2: soles of the feet together