This is the latest article in our yoga central series and today we will be looking at a pose known as Legs up the wall Pose or deep lake pose. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.
How to Carry Out the Pose
We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.
1. Begin the pose by placing two folded blankets on top of each other about a foot from a wall. If you dont have any blankets you can use a couple of pillows.
2. Sit sideways on the blankets and swing your legs around so that they are up the wall and lie back over the blankets. You should position yourself so that your sit bones are over the edge of the blanket and your sacrum is fully supported.
3. Ensure your legs are straight and use an eye mask to increase the relaxation. Position your arms straight out from the shoulders and close your eyes.
4. Bring your attention to your breathing, particularly in your stomach and use this pose to bring about a deep feeling of relaxation in your stomach. Allow your stomach to sink into the back body and allow your back to relax completely into the blankets.
5. Remain in this position for 2 to 3 minutes continuing to focus on your breathing. To come out of the pose slide the blankets out from under your back and roll on to your side to come up into a seated position.
Tips and Precautions
If you feel discomfort in your lower back when carrying out this pose, move your body back so that your sit bones are fully supported by the blankets. If you still feel discomfort then remove one blanket.
If you have difficulty straightening your legs then move the blankets further away from the wall until you can straighten your legs. You legs may also get tired doing this pose so you can reduce the difficulty by bending your legs, bringing the soles of your feet together and sliding your legs down the wall. You can do this if your legs get tired part way through or if you have difficulties and discomfort keeping your legs straight.
Benefits and Focus
There are a large number of benefits to this pose and many of them are the same as those experienced with more complicated inverted poses. The main areas of focus are the abdomen and lower back with the aim of bringing about a deep feeling of relaxation. This feeling of relaxation can help with various different conditions including stress, anxiety and insomnia. It can also help with relieving stress and tension in your upper back which can be beneficial for conditions like headaches. This is mainly due to the fact that headaches can be caused by tension in the upper back. This can be a great pose to practise before going to bed and can really encourage a deep a restful nights sleep.