Yoga for Runners: Legs Up the Wall
|May 7, 2014||Posted by Running at Disney under Guest Posts, Yoga for Runners|
Danielle is back with more great yoga tips for runners! I have found today’s pose SO useful, especially when traveling and running races at Disney with all that park touring. Enjoy!
Hello Running at Disney Readers!
This week I thought I’d talk about the pose that really got Sarah and I started with the conversation about me doing a regular guest posting series here on Running at Disney!
Last fall I saw Sarah the night before the Disneyland 10k. She mentioned that her legs were already feeling tired and achy from walking around the parks all day, so I told her she should lay with her legs up the wall when she got back to her hotel room. She looked at me quizzically, so I explained that it is yoga pose used to restore and refresh tired legs. Sarah tried it when she went back to her room (and even Instagrammed a picture!) and the next day told me what a difference it made!
Legs Up the Wall, or Viparita Karini 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!
P.S. – since this will be a regular monthly series, please leave a comment and let me know if there are any specific poses or things you would like me to address in future posts!