Punk Rock Yoga–Legs up the Wall

Legs up the WallLegs up the tree

Benefits

  • Helps reduce swelling in the feet
  • Refreshes the legs and feet
  • Calms the mind

Getting into the pose

  1. Enter from sitting with one hip as close to the wall as you can.
  2. Roll over onto your back and swing your legs up against the wall. You might have to scoot your butt closer to the wall using your hands. Also, try to elevate your hips, especially if you have tight hamstrings, by placing a folded up mat or towel under your hips.
  3. Traditionally, many people flex the feet here, and keep the legs aligned as in Mountain Pose, but you can also just let them relax and let the toes flop out to the side.
  4. Wiggle your toes and circle your ankles to liberate your feet.
  5. Your arms can restout to the side, or you can bring your hands onto your heart.

Subtle points

When you bike, hike, or even just stand on your feet all day, blood pools in your feet, often causing them to swell. By inv

erting the legs, gravity assists in venous return, meaning you use gravity to help the veins draw the blood back into the heart. This is the perfect pose to do after a long hike or bike–be creative and find a tree or rock formation and swing your legs up something besides the walls of a yoga studio.

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