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Seems Trivial, Raising Your Feet to the Wall Turns out to be Helpful

 The Legs-Up-the-Wall Pose, or Viparita Karani in Sanskrit is a restorative yoga posture that offers many benefits. Summarizing from Healthline, the poses that are often done in Hatha, yin, and restorative yoga are indeed quite popular because they can be modified with various poses.

The Legs-Up-the-Wall Pose


In addition, many people do this pose when they are relaxing because it has a relaxing effect. Although it looks trivial, this pose does have many health benefits. Some of them are as follows.

 

1. Reduce stress Research entitled “Physiology,Autonomic Nervous System” found that yoga is an effective way to reduce stress by stimulating the parasympathetic nervous system and calming the sympathetic nervous system. The parasympathetic nervous system is colloquially known as the resting and digestive system. When active, this system can cause several things, namely as follows. Slows heart rate Stimulates digestion Relaxes muscles Slows breathing Keeps body calm, On the other hand, people usually refer to the sympathetic nervous system as the fighting system. During a state of high stress, both physical and mental, the body releases adrenaline.

 

2. Increase blood circulation According to the journal “Approach to Lower Extremity Edema“, elevating the legs to the wall can also help increase blood circulation by reducing pressure on the leg veins and directing blood flow back to the heart. This pose can also help with lymphatic drainage and fluid buildup to help reduce leg swelling. According to a study entitled “Lower limb blood flow and mean arterial pressure during standing and seated work: Implications for workplace posture recommendations”, the natural force of gravity causes increased pressure on the feet when standing or sitting for long periods. Therefore, lifting the leg can reverse its original position thereby reducing the gravitational pressure on the blood vessels to allow for better circulation. However, avoid sitting at a 90-degree angle because it can restrict blood flow. Instead, keep the 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 daily.

 

3. Relieves back pain Quoting the article “Is Objectively Measured Sitting Time Associated with Low Back Pain? A Cross-Sectional Investigation in the NOMAD study”, sitting for long periods can cause significant stress on the lower back. If left untreated, this condition can cause ongoing low back pain. Elevating your feet against a wall can reduce pressure on your lower back, which can help relieve pain or discomfort.

 

Side effects

Although this pose has many benefits, this pose is not suitable for everyone. Because this pose also has side effects. A common side effect of this pose is usually tingling in the legs due to reduced blood flow. In addition, some people report redness and pressure on the face.

If any of these occur, stop the pose and slowly sit up. 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, a chronic swelling of the legs, neck or back injury, hernia. pressure in the pelvic area

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