Summer is often an amazing, fun and really lovely time of year, but it can be pretty full on. And, in my case, sadly I’ve had a bit of a stomach bug for a few days which has really sucked the energy out of me. So, I’ve been prioritizing taking small rest, zone-out moments throughout the day so I don’t overdo things (and I took a whole day off just to chill out and recover).

My go to for these rest moments has been lying on my back with my legs up the wall and tuning into my natural breath. For a more restful posture, I don’t recommend keeping your bum and legs flush against the wall, instead keep your hips a little further away from the wall and allow your legs to lean-in to the wall. Use pillows or rolled blankets to support your legs and back. And just to give a little extra cushion!

5 Benefits of Legs up the Wall (Sanskrit: Viparita Karani)

Relaxes your nervous system: This posture is very relaxing for the nervous system as the spine can fully rest, which allows the mind to quiet. Legs up the wall can help relieve anxiety, reduce tension and in general aids the body back into its natural balance.

Alleviates sore legs & reduce inflammation: Lifting your legs up above your heart, helps reduce inflammation, tension and relieve cramping or tired muscles. It helps improve blood circulation and consistent practice of legs up the wall can even reduce risk for blood clots. If you have varicose veins, this pose can be really beneficial.

Relieves back strain: Being on your feet for a long time, especially on hard surfaces, can put a lot of strain on your back. By lying flat with your legs up, this helps the muscles and spine relax and relieve tension.

Relaxes your pelvic floor: Many of us hold tension in our pelvic floor, myself included. Actually, it’s not uncommon that if you have issues with lower back pain, incontinence, or painful sex (for women) you may also hold too much tension in your pelvic floor. Legs up the wall is one great way to help relax pelvic floor tension.

Improves sleep: A combination of legs up the wall and gentle, controlled breathing can be a great aid in helping you fall asleep when you’re struggling to get there. With your nervous system more relaxed and your mind quieter, it’s easier to be lulled into a comfortable sleep.

If you have Glaucoma, excessive fluid retention (like congestive heart failure, kidney failure or liver failure) or unmanaged high blood pressure, I would not recommend this pose. If you are pregnant, please consult your primary care physician before doing legs up the wall.