Why do we need to raise the feet up to the wall? It turns out that this habit can substantially refresh your body and get rid of many ailments.
The pose that has been used by yoga enthusiasts, has attracted worldwide attention due to a number of advantages.
In this case you do not have to go to special classes in order to complete the exercise. One of the simplest POS does not require flexibility or strength.
The changes you will notice after her daily run, truly amazing. All you need is a wall.
Pose legs up
This exercise can be done day and night at any time when you want to relax or relieve fatigue, and before you sleep, lighter sleep.
For exercise you need to lie as close as possible to the wall being on a level surface a bed or Mat on the floor so that you feel comfortable.
Lift your legs and put them as close as possible to the wall so that they were at an angle of 90 degrees. Your knees should be straight and your head lying on the floor or on the bed.
Shoulders and hips are level. Relax your shoulders, do not press them tight to the ears, and both hands rest at sides, palms up or down.
If you feel tension in the neck, place a roll of towels or a small pillow under the head. Also a pillow or cushion under the lower back or buttocks. Find the most comfortable position for you.
Relax. Just lie down and breathe deeply, stretching breaths. You can check in the body of some clamps or tension and let them go. Feel the heavy foot falls.
Are in this position from 5 to 20 minutes at their discretion.
To exit the pose, press your knees to your chest, roll onto your right side and lie down, taking a few deep breaths. Pushing with feet and hands, stand up or if you do it before going to sleep, just go to sleep.
As was said, this situation has a positive therapeutic effect.
Here are 7 reasons why you should do this exercise every day.
1. Improves digestion
The position of the feet upstairs has a positive effect on digestion. When you are in this pose, more blood rushes to the internal organs, improves peristalsis and the food is easier to pass through the digestive tract.
All this promote regularity and reduces the risk of constipation.
In addition, in this position, are better absorbed nutrients, and the appetite improved thanks to a more efficient and rapid digestion.
2. Swelling
Swelling of the feet arise due to the accumulation of fluid in the tissues of our body. Just by changing the effects of gravity on your feet, you will be able to get rid of all stagnant fluids, due to which feet are swollen and there is a heaviness.
Although a small swelling of feet is normal at the end of the day, sometimes it can reach such a level that causes discomfort and pain .
The most common causes of edema are:
- Immobility
- Much time spent on the feet
- For long periods in a seated position, for example, in the office
- Problems with the kidneys or heart
- Weight
- Side effects of some medications
- Improper diet
Experts from Harvard medical school found that raising the legs helps to distribute the accumulated fluid throughout the body, improves the circulation in legs and thus reduces swelling.
Sometimes all you need after a long day is to lie down, lift the legs to the wall, and relax.
3. Reduces fatigue and heaviness of legs
Lift the legs up – one of the best ways to release tension legs, feet and hips.
These three areas are the worst affected when we during the day a long time to spend on the legs.
In this exercise, you change the position of the feet, so that they can completely get rid of gravity in these parts.
After lying 15-20 feet to the wall, you will feel that your feet feel much better and you will feel ease.
4. Promotes better blood circulation
Our cardiac muscle is very powerful, doing the daily work for pumping the blood through our body for many years.
In most cases, it is perfectly cope with this task. However, in certain diseases or way of life, the circulation of blood to some body parts may be reduced.
Problems with blood circulation most likely to occur if you:
- Frequently sitting or standing for a long period of time.
- Overweight
- Pregnant
- Smoke
- In the family of someone faced with the same problems
Inverted pose legs-up – the most effective way to improve blood circulation. It increases the blood flow to the upper body, enriching it with oxygen and distributing it throughout the body.
This exercise is helpful to regulate blood pressure, improve the condition of varicose veins and to unwind at the end of a hard day.
5. Calms the nervous system
This provision is basically an exercise in deep relaxation. When your feet are at the top, it helps to inhale more air, slow and rhythmic breathing promotes total relaxation.
In this state your body is better are the processes of recovery and healing, relieve tension in the abdomen, neck and temples.
Performing this exercise regularly before going to sleep, you will feel that you are becoming calmer and easier to carry stress.
6. Reduces back pain
Back pain brings a lot of trouble and discomfort, interferes with day-to-day Affairs, and maybe even chained to the bed.
The most common cause of back pain are such violations as:
- Inflammation of the sciatic nerve
- Arthritis
- Stretching of ligaments and tendons
- Abnormal development of the skeleton, for example, scoliosis
- Disc herniation
In case of acute back pain should immediately consult a doctor. If the pain is not caused by some major reason that regularly as a prevention practice lying down with his feet to the wall.
When fully upright position the load on the back may be more due to the fact that our spine is not completely straight, but bent in different places.
When you lift your feet, this reduces pressure and supports the natural curve of the spine. For greater effect you can put a small back pillow.
7. Relieves stress and anxiety
As already mentioned, the pose upside down calms the nervous system. In conditions of constant stress and anxiety associated with school, work and social pressure, the brain is constantly switched to “fight or flight”.
Blood pressure decreases, digestion slows down and we get tired quicker.
Practicing the position of the feet upstairs on a daily basis, you activate the parasympathetic system and the “rest and digest”. Fully relaxing your body and mind, you achieve a meditative state, all important processes in the body are balanced, and stress and anxiety will decrease.