This Anti-Cortisol Yoga Pose For Better Sleep
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Popular among both yogis and TikTok wellness fans, putting your legs up against a wall can help calm your nervous system and drain stagnant lymph and fluid that accumulates in the lower limbs. Simple, free, and oddly comforting, there's a reason I haven't skipped a night doing it.
What is the legs-up-the-wall pose?
'Legs up the wall—also known by its Sanskrit name viparita karani—is a deeply restorative yoga pose that can help promote lymphatic flow and enhance blood circulation, especially in the legs and feet,' Lelani Loubser, a functional medicine practitioner at The Hvn in London's Knightsbridge, explains. It consists simply of lying with your back flat against the ground and legs at a right angle, flush against a wall.
'It activates the parasympathetic nervous system, which promotes 'rest and digest' and can lead to better sleep quality. It also helps gently decompress the spine, which can provide relief from lower back pain and pelvic tension,' Loubser continues.
How long do you need to stay in this position to reap the benefits?
The big draw of this method is that you only need to commit between five and 20 minutes a day to see and feel the results. I like to stack it with wearing my red light mask and deep breathing or reading my Kindle. By the time the 10 to 20 minutes are up, I feel calm enough to slip into bed and drift off fairly quickly.
Is there a best time of day to do this exercise?
There are many 'best times,' says Loubser. 'In the mornings, it can gently wake up the lymphatic and digestive system. In the middle of the day, it can be used to relieve tension from prolonged periods of sitting and standing. And, in the evenings, it can be used to calm the nervous system and promote better quality sleep.' So, there's really not a bad time to do it.
A savvy option would be to do five to ten minutes in the morning and the evening.
What are the long-term benefits of doing the legs-up-the-wall pose?
'Legs-up-the-wall down-regulates cortisol and adrenaline (two stress hormones), stimulates the vagus nerve and nourishes the nervous system,' Loubser explains. It can, she says, also improve heart rate variability—a key metric when it comes to navigating stress, sleep, and recovery—as well as stress resilience.
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