Raising your legs against the wall is a quick way to calm your mind and body

When one of our editors lived in New York City, the only way she could calm her mind and body (all that hustle and bustle!) and get some sleep was to spend a few minutes before bed playing Legs Up the Wall (Viparita Karani). It may seem silly to have your bones twitching against the wall and holding your legs straight, but as anyone who has spent time in this pose knows, the restorative results are very real.

The benefits of Legs Up the Wall come from the inverted nature of the pose. Research proves this Negative leg raises Get your blood flowWhich in turn enhances brain function, immunity, and overall energy. And for those looking to relax, restorative poses like these help stimulate the parasympathetic nervous system, which reduces blood pressure and heart rate, thus reducing symptoms of anxiety and general stress.

Some yoga teachers equate the effects of several minutes spent at Legs Up the Wall to a really good nap. Despite that Savasana This may be the closest thing you’ll get to a standard recline in yoga, and Legs Up the Wall can mirror that quality of rest more closely.

How to practice raising legs against the wall

Practicing this pose is as simple as the name suggests.

First, as the name indicates, you’ll need a wall (one of… Most anonymous props In all yoga). If a wall is not available to you, you can also use a chair, sofa, coffee table, tree, or anything else that allows you to raise your legs in the air with enough support to make the position relatively passive.

You’ll also need to want to Still. The power of Legs Up the Wall comes from being, not doing, so if you’re a fan of making an effort toward relaxation, try eliminating that tendency for a few minutes.

Start by sitting with the side of one hip touching the wall. Lie on your back and rotate your lower body, sending your legs up the wall. Go fast and adjust until your tailbone is touching the wall or at least very close to it. Place your arms at your sides, over your stomach, over your heart – whatever position is most natural for you.

Stay here for 5-10 minutes or more. It’s that simple.

When you are ready to release the pose, bend your knees and gently twist them to one side. Pause here before slowly pressing into a seated position and get a few extra moments of stillness, incorporating the effects of this powerful inversion before bringing it back to life with you.