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September/October 2008 Alternative Health
Yoga Rx: Legs Up the Wall Does it All

by Rodney Yee and Colleen Saidman

Rodney Yee and Colleen Saidman,
top yoga instructors who teach around the world,
have been featured in best-selling yoga DVDs.

If you only learn one yoga posture, Legs-Up-the-Wall Pose gets our vote. This is one of the most therapeutic poses in yoga - allowing you to fully relax and rejuvenate in less time than a nap. Once you try it, you'll understand why our students even practice this pose at work.

Legs-Up-the-Wall Pose encourages smooth, easy breathing that soothes the nervous system helping to relieve headaches, insomnia and anxiety. It relaxes the digestive organs, helping to alleviate indigestion and nausea. This inverted posture helps reduce varicose veins and swollen feet, and also gently stretches the back of the legs waking up tired, sore legs and feet. With the return of blood from the legs to the heart, the circulatory system functions with ease and helps support the lymphatic system in removing waste and toxins.

You'll need a clear wall and one thick, firm blanket. Practice for three to 10 minutes. Here are three versions for you to try. If you have tight hamstrings, you'll find version 1 the most relaxing because your legs will not be stretched against the wall. For version 3, you'll need one yoga bolster (or two thick blankets). Caution: Do not do Legs-Up-the-Wall Pose if you have serious back, neck or eye problems.

Version 1: Crossed legs.

This easy therapeutic yoga posture, Legs-Up-Wall Pose, is as relaxing as a nap. Version 3 uses a yoga bolster (or two thick blankets). However, the other two versions don't need support unless you want a blanket to cushion your head.

1. Sit with your right shoulder, right hip and right leg against the wall.
2. Exhale as you lower your back while swinging your legs onto the wall. (Everyone feels awkward doing this the first few times.)
3. Bend your legs into a crossed-legs position with your bottom leg resting against the wall. Your butt also will be against the wall.
4. Relax your back flat on the floor.
5. Rest your arms on the floor with the palms of your hands facing up.
6. If your forehead is lower than your chin, place a folded blanket under your head.
7. Relax your head and throat.
8. Enjoy the easy, gentle opening of your hips as the thighs rest into the hip sockets.
9. Listen to the smooth rhythm of your breath.
10. After a few minutes, uncross your legs and cross them with the other leg on top.
11. When you're ready to come out of the pose, uncross your legs and hug your knees into your chest, and then roll over to your right side for 20 seconds or more.
12. Use your arms to bring yourself to a seated position.
13. Sit with crossed legs and take a few minutes to feel the results.

Version 2: Legs straight up the wall.

1. Sit with your right shoulder, right hip and right leg against the wall.
2. Exhale as you lower your back while swinging your legs onto the wall.
3. Straighten your legs.
4. Experiment with the distance of your legs and butt from the wall until you feel comfortable without any pulling or strain in your back. (You may need to bend your knees slightly.) Press the tops of your thighs (closest to your pelvis) toward the wall.
5. Relax your hips on the floor.
6. Rest your arms on the floor with the palms of your hands facing up.
7. If your forehead is lower than your chin, place a folded blanket under your head.
8. Soften the skin of your forehead and feel the softness all around the eyes.
9. Listen to your breath.
10. When you're ready to come out of the pose, cross your legs and rest them against the wall.
11. Hug your knees into your chest and roll over to your right side for 20 seconds or more.
12. Use your arms to bring yourself to a seated position.
13. Sit quietly for a few minutes.

Version 3: Legs straight up the wall with hips lifted up by yoga bolster or blankets folded in a rectangle.

1. Place the long edge of the yoga bolster (or one or two thick blankets folded into a rectangle) a couple of inches from the wall.
2. Sit close to the wall with your right shoulder, right hip and right leg against the wall.
3. Exhale as you lower your back while swinging your legs onto the wall. Straighten your legs.
4. The edge of the bolster or blanket closest to the wall should be supporting your upper pelvis and the far edge should be under the bottom tips of the shoulder blades. Your shoulders are on the floor. Experiment with the distance of your pelvis from the wall and the position of your yoga bolster (or blankets) until you feel comfortable without any pulling or strain in your back. You may need to bend your knees slightly.
5. Rest your arms on the floor with the palms of your hands facing up.
6. If your forehead is lower than your chin, place a folded blanket under your head.
7. Relax your head, throat and belly.
8. Release the curves of your spine into the support of the bolster or blanket.
9. Listen to the rhythm of your breath.
10. When you're ready to come out of the pose, cross your legs and rest them against the wall for a few seconds or longer.
11. Gently scoot back moving your pelvis off the bolster and then take the soles of the feet together on the bolster and let the knees drop open to the bolster (or blankets) in a modified version of Reclined Cobbler's Pose. Rest for 20 seconds or more.
12. Hug your knees into your chest; roll over to your right side for 20 seconds or more.
13. Use your arms to bring yourself to a seated position.
14. Sit quietly.

Play with the basic principles of this pose while listening to your body and asking what it needs. To see our video clip demonstrating Legs-Up-the-Wall Pose, visit www.gaiamyogaclub.com/bonus.

Rodney Yee and Colleen Saidman are world-renowned yoga instructors who have been featured in numerous best-selling yoga DVDs. Recently they launched the Gaiam Yoga Club, an online 12-week yoga program for all levels. Visit www.gaiamyogaclub.com.