A Racing Heart and Instant Relief
/By Merry Beth Freienmuth — Last Updated: December 10, 2024
When we are scared, stressed, or startled, our heart starts to race and pound within our chest. It is an instant feeling, unlike the increased heart rate that comes gradually as we exercise. For me, this feeling can appear for no apparent reason.
On my way to teach a recent yoga class in my happy place (Green Lotus), my heart rate suddenly jumped to nearly 200 beats per minute (bpm), giving me that “pounding” feeling. I wasn’t stressed or scared; it was my atrial fibrillation (Afib) acting up. By the time class started, my heart was beating steadily at 174 bpm – no amount of breathing or mindful focusing was working. So, my students joined me in beginning class in Viparita Karani – Legs Up the Wall Pose.
In fewer than three minutes, my heart rate slowed to 100 bpm, then in two minutes more to under 75 bpm. What a miracle this pose is. Not only is it rich with physical and mental benefits, but this simple yoga posture is also accessible to everyone, practicing yogi or not. It can be practiced without a wall by propping the hips on a pillow or folded towel. I often practice this in front of my fireplace or in my bed before going to sleep by spinning around and putting my legs up on the headboard.
A closer look at the benefits of Legs Up the Wall Pose
1. Improves Circulation and Reduces Swelling
One of the most immediate benefits of Viparita Karani is its ability to enhance blood circulation, especially in the lower body. By elevating your legs above your heart, this pose allows gravity to help return venous blood from your legs back to your heart, which can reduce swelling in the feet and ankles. It’s particularly helpful for those who spend long hours sitting or standing, as it helps relieve the sensation of “heavy legs” and promotes overall circulation.
2. Alleviates Lower Back Pain
Legs Up the Wall can provide significant relief for individuals suffering from lower back pain. When your legs are elevated, the lower back receives support, allowing the muscles along the spine to relax. This helps to release tension and relieve pressure on the lower back. It can be especially beneficial after a long day of physical activity or sitting at a desk.
3. Reduces Stress and Promotes Relaxation
This restorative pose is known for its calming effects on the nervous system. By simply lying with your legs up, you stimulate the parasympathetic nervous system, also known as the “rest- and- digest” system, which counters the body’s stress response. Deep breathing during the pose enhances relaxation, making it an effective way to reduce stress, calm anxiety, and promote better mental clarity.
4. Helps with Digestion
Elevating the legs can stimulate better circulation to the abdominal area, which may support the digestive process. The pose helps to relax the abdominal muscles, which can improve digestion and reduce bloating or discomfort after meals. For individuals dealing with constipation or indigestion, the gentle nature of this posture can be a soothing way to encourage better digestive function.
5. Helps Alleviate Headaches and Migraines
Because of its calming effects on the nervous system and ability to promote better circulation, Legs Up the Wall Pose can be an effective remedy for tension headaches and migraines. The pose allows the head and neck to relax, which may help to ease tension in the upper body that contributes to headache symptoms.
6. Enhances Flexibility in the Hamstrings
While Viparita Karani is primarily a restorative pose, it can also gently stretch the hamstrings, calves, and lower back, making it an excellent choice for improving flexibility in these areas. Because your legs are extended vertically, the hamstrings are encouraged to lengthen naturally, especially when using props like a bolster or blocks under your hips.
7. Supports Mental Clarity and Focus
The meditative nature of Legs Up the Wall encourages mindfulness and self-awareness, making it an excellent pose for clearing the mind. As you breathe deeply and focus on the present moment, this pose promotes mental clarity and focus. It is a perfect way to quiet the mind after a busy day or to prepare for meditation.
8. Boosts Energy Levels
Although Legs Up the Wall is seen as a restorative pose, it can also help to invigorate the body and mind. By promoting better circulation and oxygenating the body, it can offer a gentle energy boost. It is an excellent pose for those who feel fatigued or drained, providing a moment of revitalization without the need for intense physical exertion.
9. Improves Sleep Quality
Incorporating this pose into your nightly routine can promote better sleep. The gentle stretching, relaxation, and stress reduction it offers creates the ideal environment for falling asleep more easily. It helps to calm the body and mind, which is particularly helpful for those who struggle with insomnia or racing thoughts before bedtime.
10. Accessible to All Levels
One of the most appealing aspects of Legs Up the Wall Pose is that it is accessible to people of all ages and physical abilities. It requires no special flexibility or strength, making it a perfect starting point for yoga beginners or those with physical limitations. Using props like blankets, cushions, or blocks can help support the body and enhance comfort, allowing you to stay in the pose for longer periods and reap its full benefits.
How to Get into Legs Up the Wall Pose
Find a Wall: Sit with one hip next to a wall and gently lie back with a swivel, bringing your legs up while keeping your hips as close to the wall as is comfortable. Some wiggling and scooching may be required.
Adjust Your Position: You can place a cushion or bolster under your hips for added comfort or to modify the pose for a deeper stretch.
Relax Your Arms: Extend your arms out to the sides with palms facing upward or place your hands on your belly to encourage deeper relaxation.
Breathe Deeply: Focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth.
Stay for 5 to 15 Minutes: You can stay in the pose for as long as you are comfortable.
The value of this simple pose is incalculable. So, the next time you’re feeling drained or in need of relaxation, take a moment to lie down, put your legs up the wall, and let the benefits unfold.
