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Legs On Wall. Thumbs UP/DOWN?

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to

Mike: Discover if the legs-up-the-wall yoga pose is right for you.

Brad: That's right. We're going to help you determine if this pose is something that's going to be a thumbs up or thumbs down based on your individual health needs. You need to know if it's going to be good for you or not so good.

Mike: So, this pose in the yoga world is known as Viparita Karani. It also is known as the legs-up-the-wall stance. And for some people, this is a perfectly good stretch. But for other people, it may not be.

Brad: Right. And we're actually going to go into who should not be performing this and maybe explain how you're going to determine if you should not be, and it'll all be clear.

Mike: So this pose may be a thumbs down if you have any of these conditions. And you want to make sure to check with your doctor before doing them. The first one is if you have heart problems, especially something like congestive heart failure.

Brad: Or if you had a hip replacement.

Mike: Also, if you have glaucoma.

Brad: Or if you have kidney failure.

Mike: Or if you have failure of the liver.

Brad: Or if you're pregnant.

Mike: And if you have uncontrolled blood pressure.

Brad: Right. Again, you need to check with your doctor. This is something that should feel reasonably comfortable, with no pain. You're going to feel a hamstring stretch. As you can see, Bob is feeling that right now. He's shaking his head.

Mike: Now, for the thumbs-up section. These people, if you're looking to get any of these benefits, you may do this stretch. The first one is to improve circulation, especially for venous insufficiency, or if you're standing or sitting all day long.

Brad: Or it can help you to distress.

Mike: Yes, de-stress and take it easy. Next is to ease pain and some muscle fatigue you may have in your legs.

Brad: It also increases flexibility in the legs, especially in the hamstrings as we've already mentioned.

Mike: And it can also help you decrease your back pain if you keep doing it. And if you're having some issues, you can also put a pillow under your back or your buttock to help relieve some of that.

Brad: Right. Personally speaking, I know this looks like a pose that would help stenosis, which I do have.

Mike: It can also reduce fatigue in your lower extremities.

Brad: Now, this one we have not had any experience with, but we understand it can help alleviate menstrual cramps.

Mike: And it can also help you fall asleep. Boy, that'd be a long time with your legs up if you fall asleep.

Brad: Well, with that sort of thing you need to know the protocol of how to do it. Initially, try it. If you experience any pain or discomfort, you do not continue with it. Again, with the hamstring stretch, I would go no more than five minutes the first time you attempt this. And then as you feel comfortable with it and it feels fine the next day, you can build up to ten to fifteen minutes and go one to two times per day. All right, so we're going to finish up here. Decide whether or not you're going to do this. Make sure you're healthy with it and be careful.

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