yoga-insomnia pose illustration. © www.fitnessmagazine.com Merdeka.com – Yoga is a type of physical exercise that is quite popular in society. In contrast to other types of exercise, yoga includes light physical exercise or often referred to as low impact. Even so, this type of exercise provides various health benefits for the body and mind.
For those of you who often do this activity, of course, know that there are various kinds of yoga movements that can be practiced. Each yoga movement also has different benefits. Of the various yoga poses, one of the most popular and frequently performed movements is Viparita Karani or also known as Legs Up the Wall.
This Legs Up the Wall movement is done by lifting both legs and attaching them to a wall or wall. It is known, there are several health benefits that can be obtained from raising your feet against the wall. Starting from reducing stress, relieving lower back pain, to improving blood circulation in the body.
With these benefits, it’s no wonder that this movement of raising your feet against the wall is one of the most commonly practiced basic yoga movements. Because, besides being useful for improving physical health, this movement is also effective in reducing stress conditions and making mental health better.
For those of you who are just starting to get interested in this sport, you can listen to information about this one yoga movement and the benefits it can do. Reporting from the Healthline website, here we summarize some of the benefits of raising your feet against the wall for health and other information you need to see.
Get to know the Legs Up the Wall Movement
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Before knowing some of the benefits of lifting your feet against the wall, you need to know what this yoga movement looks like. Legs Up the Wall, which is a yoga movement that is done by lifting both legs up and attaching them to the wall. To perform this movement, you place yourself in a lying position and lift your legs up so that the backs of your feet are against the wall.
When doing this movement, the knee is relaxed or not tense. This movement is carried out for 5-20 minutes. If you feel uncomfortable, you can pull your hips back a little so that they are further away from the wall.
Alternatively, you can place a pillow under your head if this movement is done on a hard surface. During this movement, close your eyes and practice gentle breathing to relax your body.
Reducing Stress
After knowing the general meaning, next we need to know some of the benefits of lifting feet against the wall for health. One of the benefits of lifting your feet against the wall is that it can reduce stress.
This movement can focus on slow, controlled breathing and keep the body still. This allows for greater absorption of oxygen, which signals to the brain that you are in a lower stress, calmer environment.
If this movement is done regularly, you can reduce the various symptoms that arise due to stressful thoughts. For example, reducing the heart rate to be slower and more relaxed, reducing the risk of muscle tension, and reducing the symptoms of stomach pain that can be felt when under stress.
Smooth Circulation Drah
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The benefits of lifting your feet against the wall for further health are to improve blood circulation. Raising your leg can help improve circulation by reducing pressure on the leg veins and directing blood flow back to the heart. It can also aid lymphatic drainage and fluid buildup to help reduce leg swelling.
Even so, avoid sitting at a 90 degree angle, as this can restrict blood flow. Instead, keep your tailbone a few inches from the wall to widen the angle and allow better blood flow from the legs to the heart. For best results, do this pose for 5-20 minutes every day.
Relieves Lower Back Pain
The benefits of lifting your feet against the wall are also that they can reduce lower back pain effectively. Keep in mind, sitting for long periods of time can put significant pressure on the lower back and ultimately lead to ongoing low back pain.
By lifting your feet against the wall for a few minutes every day, you can reduce the pressure on your lower back that is being experienced. Not only that, but this movement can also help relieve pain or discomfort.
Can Overcome Other Health Problems
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In addition, the benefits of lifting your feet against the wall can also overcome several other health problems. Such as headaches, menstrual cramps, insomnia or difficulty sleeping, and chronic fatigue conditions. Even so, much research is still needed to prove this benefit.
But in general, these movements can help improve blood circulation and provide a sensation of alertness. So that, indirectly, this benefit can be useful in reducing feelings of stress, helping sleep better, and reducing headache symptoms.
Risks and Side Effects
After knowing some of the health benefits of lifting your feet against the wall, it should be understood that this movement cannot be done by everyone. This movement can have side effects such as tingling due to reduced blood flow. In addition, this pose can increase the pressure around the heart and upper body, which may be dangerous for sufferers:
- high blood pressure
- heart disease
- glaucoma
- chronic swollen feet
- neck or back injury
- hernia
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