4 Big Benefits of Doing This One Stretch Every Day

How are you feeling? Are you tired? Stressed? Feeling run down? If so, you’re not alone.

It seems like the faster life moves, the faster we have to run to keep up with it. That can have a big impact on your physical and mental wellbeing.

It’s important that you find something that’s just for yourself each day. One of the easiest things is a simple stretch. This stretch comes with four benefits and it just feels great too!

If you’re used to hearing that the answer to your fatigue is logging tons of miles or twisting yourself into a pretzel, you’re going to love this easy exercise.

It takes just 20 minutes, needs no equipment, and will make you feel so much better. It’s called the Legs-Up-The-Wall pose, or “viparita karani.”

Get Into the Pose

To get into the pose, choose a wall with a bit of floor space next to it. Some people do this exercise in a bed that has a headboard, but the floor offers better support.

Scoot your hips as close to the wall as possible and walk your feet up the wall until they are fully extended and your body is in an “L” position.

yoga pose relieves stress

If you need a pillow under your head or the small of your back, put it there. Let your arms relax by your sides.

Once you are in position, pay attention to your breathing. You want to take long, slow, deep breaths, inhaling through your nose and exhaling through your nose. Here are some good breathing techniques for relaxation.

Hold the position for at least five minutes, and as long as 20 minutes.

4 Benefits of Legs-Up-the-Wall Pose

The Legs-up-the-Wall pose is good for your body and your mind. Here are the top 4 benefits:

1. It Relaxes You

When you let yourself take time to stay in this relaxed position for an extended period of time and breathe in slowly and deeply, you lower your heart rate and feel more relaxed. You can feel your stress and anxiety drain away.

2. Improves Circulation and Drainage

Lifting your legs above your heart helps to speed drainage of excess fluid that has built up during the day.

This provides relief from swollen feet, as well as some pain you may feel in your feet, calves or knees. Lifting your legs also pushes more blood back to the heart.

3. Stretches Hamstrings and Lower Back 

When you hold your body in this position for an extended period, it stretches the muscles and ligaments in the lower back.

It also can provide relief for people suffering from herniated or degenerative discs. Of course, you should always check with your doctor first.

Straightening your legs up the wall also gives you a good stretch in your hamstrings, a large muscle that can easily become too tight and cause pain.

4. Pelvic Floor Relaxation

Tightness in the muscles of the pelvis can lead to pain while sitting, painful sex, problems with elimination, and more.

Holding your muscles in this position helps to release and relax tense muscles. Here's more on why it's so important to take care of your pelvic floor muscles.

You might also like:

8 Stretches You Can Do at Your Desk

My Favorite Morning Stretch

Lower Back Stretches for Low Back Strain

Yours in health and happiness,


P.S. Please share this with your friends and I'd love to hear from you in the comments below. What's your favorite go-to stretch?