The other day in my “Disney Feet” post I mentioned one of my favorite yoga poses, Viparita Karini or Feet Up the Wall (and YES, this IS a real yoga pose!). I didn’t go into many details about the benefits of this pose, so I thought it would be a good time to share a post I wrote for a Yoga for Runners series on my friend Sarah’s blog Running at Disney!
With the heat and humidity creeping up and those training runs getting longer I promise you’ll find yourself looking forward to doing this pose!
Legs Up the Wall, or Viparita Karani as it is called in Sanskrit (the language yoga is often taught in) is as simple as it sounds and looks. Begin sitting on the floor with one side of your body up against a wall. Slowly roll down to the floor so that your bottom is scooted right up against the base of the wall and your legs are extended up the wall. You may want to have a pillow for under your head just for comfort. I’ll typically set a timer and stay here for 10 minutes.
When coming down from the pose roll over to one side and take a moment or two on your side before you sit up so that you don’t get lightheaded after being inverted for so long!
This is a great pose to do when you’ve been on your feet a lot or even if you’re legs are just feeling tired and heavy. It will refresh your legs and feet by getting the lymph and other fluids that cause swelling to flow in the opposite direction, increasing blood circulation and it will gently stretch the backs of your legs. After a long run is an especially good time to do this pose since it will help to drain the lactic acid from your legs and decrease soreness!
This pose is also very calming and is a great time for a few minutes of quiet reflection or meditation – and for all you migraine and headache sufferers, it’s been known to help alleviate headaches!
Legs Up the Wall is a simple pose that anyone can do anywhere, but the benefits are amazing and well worth the few minutes of your time!
Is there anything “Yoga for Runners’ related you’d like to read about?
Any specific muscle or area you’d like a post focused on?