Guruji Iyengar states we need to get upside down
at least 20 minutes a day for our health. This can
be as simple as taking the legs up the wall. In
viparita Karani, legs up the wall pose, we assist the venous blood return to the heart by letting gravity do the work. This is wonderful for varicose veins and lower limb edema. This pose also allows the heart to rest, not having to work as hard to pump blood from our veins upwards to the heart, for this reason this pose is both relaxing and rejuvenating. Try this pose either first thing in the morning or at the end of your work day. If even 5 minutes are spent with the legs up you will find your second wind.
To do this pose you can lie on the floor or even your bed. Sit with one hip close to the wall, lower a shoulder towards the floor and roll your legs up the wall. Scoot in close enough that your buttocks and thighs are supported at the wall. If you have tight hamstring muscles in the back of your legs you won't get in as close as pictured here. Once up, press the inner thighs towards the wall and stretch up through the inner legs. Arms either overhead as shown or beside your trunk, palms up. Use the minimum amount of effort to maintain this. If your feet become cool you can bend your knees for awhile and then take your legs back up again.
This pose is absolutely contraindicated (this means no-no) if you have COPD, congestive heart failure or other heart disease. This can be practiced by those with high BP as long as your BP has been regulated with meds or by other means.
