Legs Up The Wall - Foundations of Yoga
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- Опубликовано: 21 авг 2024
- Enjoy your yoga with Legs Up The Wall! Add this restorative posture to your yoga tool box. Soak in the healing benefits at home! This posture improves circulation and can provide instant relief for the lower back, legs and feet. Relieve tension, kick your feet up and deepen your breath. Choose to let go off some of the weight you bear. Find What Feels Good.
For more relaxing bedtime yoga practices, check out our Bedtime Yoga playlist:
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
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I am a 65 year old marathon runner (just completed marathon #66) and a devoted Yoga with Adriene fan (1,235 consecutive days of Yoga with Adriene). I do legs up a wall 20 minutes twice a day while I meditate. Helps with recovery from runs and is so restorative during meditation. 🥰
So inspirational! I used to do legs up the wall after my long runs during marathon training. It really does help!
I might try it for meditation too, thanks for suggesting here, it just makes me happy would be cool to combine both 🧘♀️
I was depressed, I did this and I got a boost of energy, so that I get up and start cleaning home. Thank you Adrienne ❤
Try the Wim Hoff breathing technique if this worked for you, that will likely work really well.
@@piccalillipit9211 thank you for the tip !
@@inira7418 yes wim hof method is amazing!
I hope you are doing better nowadays!
Bless your heart ❤️
You are graceful. Your quiet sense of humor is soothing.
This was a pretty solid way of starting the day. Not going to lie, I get the feeling I'll do it a couple more times today :D. Day 475 of the current run.
After 25 years of Gym, at 80, I have developed Piriformis syndrome and Sciatica . I find this very helpful. Thanks 🙏 and love ❤️ Adrianne
Hello, I just wanted to say that this particular exercise has improved my life A LOT!!!! I’m 49 years old, I’ve had Rheumatoid Arthritis for 40 of those years. I’m peri menopausal, still having periods that are extremely troublesome due to fibroids. I have bilateral hip and knee replacements and if all that wasn’t enough, a tilted pelvis.
The relief I feel during and after doing this simple little exercise is incredible and helps the swelling in my legs and lower back pain so much (especially during menstruation). I cannot recommend highly enough to anyone who has the same or similar complaints that I have to try this for just 20 mins a day as it may improve any symptoms or pain. And the laughing fit you have trying to get into position is enough to lift the spirits 🤣
Ps......Thank you for your video. 🤗
Oh my goodness, why do I suffer with the same issues. I came across this channel tonight and will definitely be trying this pose.
I have been doing this pose for 6 years.. It does change your mind & body..20mins on this pose, it is equivalent to 3 hours of deep sleep & restoration. Don't do it while having a period though..
Try Vitex, a potent supplement for female hormones & painless periods, no more fibroids or endometriosis...no more surgery It saved my life! Also dont take it during periods. It truly hope this changes your life as it changed mine. Blessings to you!
Please don't do this pose during menstrual periods! Read more about it.. before and after it is very beneficial..
@Tickle Pincers i recommend Dr. Robin B. Navarro, you may search his you tube videos (diet lectures). yoga as exposed on d internet is actually occult.. engaging in occult has serious consequences (reaping & God's curse). God is our one & only true healer. God bless!
@@like.fine.wine_ what spiritual happens if one does this pose?
I work as a chef so this is a go to pose for me when I am not working. It feels so restorative. Such a simple and under rated pose.
Get To Know, day 17🎉 a great quick practcie, thank you Adriene. 💖🧘🏼♀️🙏🏻
I used to be a dancer and had a major lower back injury. I practiced Alexander and yoga for over a year to be able to walk again, I believe this pose is what helped most in reducing the arching I had in my back. Power of gravity ♡
Thanks for your post as it inspired my to daily try this. I decompress with a. Gravity unit machine and it helps some as well.150$ on Amazon. Anyway glad to hear you are well or much improved.peace
@@jeffreysmith8234 Hi Jeffrey, What is a gravity unit machine?
In France there is a similar idea in physiotherapy called the Mezières method (don't know about elsewhere). Patient lies on back with arms extended sideways. Physiotherapist's job is to bring patient's legs to the vertical. I did this in my 20s after years of lower back pain following a gym accident. I never had lower back pain again (just tension/pain in neck & shoulders and tendonitis in the hands... actually the feet to the wall pose somehow helps your upper back as well - Sunday's on the phone to Monday, Monday's on the phone to me).
I used to do this years ago. I just started doing it on my own fir some reason which shows it is a natural position for humans. Then, I got my husband to do it. Then, the cat sat on my chest to make it perfect. Thank you for reminding me of this wonderful body restorative.
I am convinced that this exercise cured my inguinal hernia after 2 months of doing this each day. I didn't need the surgery that the surgeon said was the only cure. ❤
Lucky you.... I went thru the butcher's knife 21 years ago and it hurts till today!
Love and gratitude from Nigeria. I had suffered intense lower back pain that made my life miserable till I stumbled across this! I'm happier, pain reduced!
I am totally addicted to this pose, whenever I feel overwhelmed, I immediately do this pose, with a few deep breaths, thank you Adrienne! ❤️
This is my favorite yoga pose! So good for after a day of sitting or a day of standing! I like to pump and windshield washer my feet. Helps with swollen ankles!
jeez adriene ... you got me
61 yrs old
starting over
rebuilding my life
Best of luck 👍👍🌼🌼
That’s so awesome. May I join you :) 46 here. ((Hugs))
I am going to join you too. I am turning 63 this Wednesday. Lets do this.
66!
Let's do it, ladies!
....good for you!....🙏🌸
Used to do this all the time as a teen - our mothers told us to do it to help with period pains. Worked so well! Thanks for reminding me of it Adriene.
Blessed Beloved Beauties! "Get to Know" Day - 17 is absolutely yummy. I always appreciate this posture. It was my go to pose throughout my 🎓 graduate studies during the entire 3 - year writing ✍🏿📚 program. This is refreshing and calming. I need to incorporate more now that I am a professor for a university instructing 3 courses this term. I have completed everything for one course, so one down two more to go. I decided after 4 - hours of grading and prepping lesson plans I deserve some self-care as I'm always giving to others. Now, it's time for calisthenics,🤸🏿 weight training 💪🏿, and a run 🏃🏿before returning to the home office. Best wishes, everyone! 🦋❤️🦋
Love these foundation videos - so many yoga classes skip the preparation and just jump straight in. I have been practising yoga with various teachers for over 30 years but I can honestly say that I’ve learnt more from Adrienne in the last year than from all the others put together! Thank you and blessings to you Adriene 🙏🏻
Ohhh I love this pose, I do it before bedtime. I sleep like a baby and the veins on the sides of my thighs are slowly decreasing. Thank you 🙏🏿
I did this right when I woke up and I felt like all strong and the I feel like when I go to school (I am in 4th grade) I will feel great in P.E. Thanks for give nag us your time for helping us in yoga!!! Love you Adriene!🙏✌️😄😍. All of the emojis that I do, think, and feel about your channel!
Brilliant yoga pose, thank you Adriene. I really needed this one today, as my lower back is really sore. I think this pose could be fast becoming, one of my new favourites. I will definitely keep it in my when I have a busy day of standing, and walking. Thanks Adriene, see you again tomorrow, for more fantastic yoga poses. Namaste. 🙏❤
Hi 👋🏿 Yogi, Sis! Yes, this is a wonderful pose that I instruct in kids yoga and have practiced quite frequently in the past. I am going to practice it more regularly. Have a great evening! I must conclude with fitness and get back to grading. 🦋❤️🦋
@@zuriwilson-seymore8939 Hi,👋 yes it really is a great pose. I hope you had a good yoga practice? and rest of your day? My evening been nice, and relaxing thank you. Speak to you again soon. Namaste yogi sis. 🙏❤🦋
@@fluffyross2297 I had a great practice yogi sis. Once I completed yoga I did calisthenics, weight training, and a run. I enjoyed a long shower. It's super hot in the house, ugh as our AC (air conditioning) is going in and out. yet thankfully, my father-in-law let my husband and I borrow a portable air conditioning. It only has the capacity to cool 250 square feet. I'm about to get my neck fan and grade for course number 2 of 3. Have a pleasant evening. I will be up for a while. Peace and Love.
@@zuriwilson-seymore8939 good I'm glad you had a good yoga practice. Wow thats a lot of exercise, 😮 you must be exhausted now. Oh I'm sorry, it's horrible when the house gets really hot. I remember in 2022, we had a huge heat wave here in the UK, it was boiling. It's good you've got a portable Ac, I hope you stay nice, and cool while you grade. Have a good night. 🧡 peace & love you sis.
@@fluffyross2297 Happy Saturday, Sis! Actually, when I have lengthy fitness days I feel quite energized. Thankfully, my husband rigged the A.C. (the air conditioning unit). It's nice in cool, so I'm getting a lot done around the house today: laundry, writing, etc. I'm about to clean the stove, return to writing, then enjoy a yoga day to make-up a few yoga practices. How is your Saturday going?
Get to Know, day 17🌱
Lovely practice! Thank you Adriene❤
It was surprising how relaxed the simple act of putting my legs up the wall and changing the blood flow. Thank you! ❤️
I walked the Camino in Spain, doing from 22 to 34 Km every day for 35 days, carrying a 8 kg pack - putting my legs up the wall when I arrived at the hostel everyday was heaven!
Super jealous! I plan to do the Camino one day!
This was great after working a 12 hour shift.
If my legs could talk they are saying thank you Adriene ☺️
😂
I did this when i was a child... When i even didn't know that Yoga excists😁on my bed , legs up to the wall , reading a book, listening to music😉i loved it i think i should do it more often again, seems to be my❤️ posture
***** REUNITED AND IT FEELS SO GOOOOD! ;-)
Me too! Loved this position long before I knew about yoga! ❤
Yoga With Adriene can this be done by a heart patient too dear do respond pl
Me too legs up to the wall so chill 😊
dude same!!
Day 10 June 2024... I doubled playing this video twice ... my legs asked me too... thanks Adrian ❤❤❤
I work as a school janitor and I'm started training for a half-marathon so I spend a lot of time doing physical stuff. I've done some half marathons before but this year I'm determined to also do yoga every day to make sure I get the best recovery I can.
Thanks for your amazing videos there's always a video no matter what my mood or physical need is! Much love
Adriene, thank you so very much for sharing. The world needs more kind people like you in it.
I loved this... thank you Adriene❣️ I started doing this nightly about six months ago. I do Legs Up The Chest of Drawers (no clear wall space😉) for 15 minutes while I meditate. Changed my meditating and my life for the better. Now I also take five-minute Legs breaks throughout the day. Add in a beautiful piece of music, and I’m in heaven. 🌌
That was fun and refreshing. And I wore socks to ensure I wouldn't get my wall dirty. Thanks, Adriene!
I just subscribed her. She knows what she's doing. I have done light aerobics, gym etc. But the yoga is the best. I have been doing it for some time. I'm 47 years old, going through hormonal changes these days. Yoga is helping me alot.
What a peaceful voice. Loved to hear it.
Yessss 🙈🙌🏼💖💓
Hi Adrienne! I’ve been doing this for atleast 20 minutes every day along with one of your sessions for over a year now and I feel great! It has really helped the issues I was having with varicose veins. Namaste and thank-you for your wisdom and lessons! ❤️
Did it help to lose belly?
@@Abc-yj3sd no, not for me. It has been a tremendous help with leg vein circulation though.
@@gailboos8514 thanks for letting me know 🥰
Game changer! Practising with you adriene for 240 days, finding ways to feel good in every sense of the work for the last 240 days. Thank you for all you give.
Male and female both use
GTK Day 17 ✅️ I found myself smiling at the end of the practice. One of my favs! Thank you! 🙏 ❤
I used to do this all the time as a kid in my bed, and at the time I had no idea of the benefits of it and I had never even heard of yoga. But it felt good. All my life I've made sure to have my bed placed by an empty wall to be able to lay like this, now I'm 28 and I come back to this often and now I know it's a part of our yoga practice
I work 10 hours 6 days a week for the past 4 years standing up that is., only so young but it's getting on me slowly.. first time I try this today and oh boy it works i can tell you! Combined with some chill deep breathing and we're talking about some serious healing process. Thanks so much lovely girl, my gratitude from Greece!!
I don't know how you work that much and keep functioning! I hope it's a job you really love since it doesn't leave much time for anything else in life!
@@jodiblackman7838 sad but true, i can't say i love my job but since I deal with electrical protection i could say that I might help save a building or someone's life so I keep going. I kind of got a promotion since i first comment here so now it's much better work wise 😐
@@jodiblackman7838
Just finished a yoga for the service industry and now legs up the wall before I go a cycle. I’m on my feet all day so I ache a lot and this helps immensely.
I broke my back 5years ago and I’m always looking for ways to loosen up. Yoga has changed my life...thank you Adrienne xx
Trying this pose at home after my bad posture because I game for hours on end and ended up hurting my lower back. The amount of relief I feel in my lower back is indescribable. I’m also in Austin, Tx hehe thanks for the help. It’s a life saver.
Get To Know, June 17, 2024. Nice, short, sweet, a great reset yet energizing yoga practice for the day. 💙
I did this position for the first time in the one seater bathroom at work after my co-worker told me about it. I am a full time server at a bar and I use this routine almost everyday!
Did it help to lose belly?
I tried this on my bed because I can’t get on the floor. I was so glad that no one was watching. I’m 73 and overweight. I’m sure it wasn’t pretty. Irene.
I have to say that this yoga channel has been so wonderful and life changing for me. Whenever i get crazy stressed i suffer from terrible neck pain and on a whim thought I'd try out some yoga to help relieve the tension. I cam across your channel and immediately fell in love with your teaching. I still have neck pains but when they turn up I know what I need to do to help them subside. Thanks for being so dedicated!!
Shea TheUnicorn This is where it is at everyone! Thank you for sharing my friend! The moment where we ask "What am I feeling right now? How can I tend to that?" That is what Find What Feels Good means for me and where the yoga starts. This is great my unicorn friend ;-) Thank YOU!
Hey Adriene! I loved this pose as it really helped with my menstrual cramps, along with your yoga for digestion video. I was wondering if you could maybe do a yoga for menstrual pain in the future? Thanks for everything you do, you rock!
@@yogawithadriene what if my legs are in angle with the wall is that ok
@@yogawithadriene which is the best time to do this yoga and how much time will do this please tell me
Hi, Shea! Please tell me what should I do to ease my neck pain? It occurs almost every day on the left side of my neck for more than 5 years, and sometimes this sharp and very intense pain is unbearable, like if one is spinning around a knife in my nape. Sometimes the pain even goes up to my skull above my ears. Thank you in advance!
Home sick this week and working through the 'Heal the Body' playlist, so many great yoga 'tricks' and this one is one of the best! Thank you!
Just dis this and went from feeling a bit anxious, buzzed, and unbalanced to the most blissed and restful feeling. I think I found a new fav. :)
KNOW 🔮 | June 17, 2024 | One of my favourite poses for sure, especially when I'm travelling! I'm not right now, but I enjoyed it just as much! Stayed in it a bit longer, and rounded it out with a bit of core strength. 🙏
I’m going to Egypt tomorrow and I haven’t been international since 2019 so I’m nervous about the flight and being cramped. Going to use this for sure!
Thank You Adriene, that was a very thorough showing of how to get into the pose, breathing, alternate poses if you need a break, how to move out of the pose and push your way back up slowly, gently, safely. VERY NICE! 👍
I enjoyed this! Thanks, Adriene xxx
I am grateful for this first day and my blood was literally racing in the veins. I look forward to a sound sleep
After how many days you got results?
You always make me feel like I’m a normal person and just like everyone else for once. Like I’m okay as I am. Thank you so much
Thank u so much .I do this every nite I have no more swallon toes or ankles.really works
Viparita (Inverted) Karani (doing) Mudra (Pose) as this Yoga posture is called. This is really a fantastic Yoga posture with immense benefits to mind and body .... I do this every day .... Thank you so much Adrienne.
If you don't mind me asking: I'm a 54 year old man (actually boy) well my mindset is. How long? What time? and is there a specific pose butt to the wall butt a couple inches away from the wall. Thank you, Satyam.
@@mr.elastomeric1787 Hi! It is wonderful to hear from you!
1.This practice is best done in the morning before Breakfast or in the evening before meal or anytime 3-4 hours after meal.
2. To get the maximum benefit out of this practice you have to stay in this pose atleast for 15 to 20 minutes.
3. The perfect pose is to keep your butt in contact with the wall. Your lower back needs the support of the wall. This will make you feel more relaxed.
4. I am also above 50 years and I am still a boy and my wife agrees to it. Ha ha ha ha ha ha ha. See age is just the number. Be happy.
@@mr.elastomeric1787 The Viparita Karani benefits are therapeutic too. It heals anxiety, arthritis, digestive issues, headaches, hypertension, sleep deprivation, migraines, breathing problems, symptoms of depression, and symptoms of menopause.
I’m peri-menopausal and this position helps me to relax and feel calm. I do it at night and fall asleep and stay that way for most of the night. This is unprecedented for me because I have been such a poor sleeper in the past. It also helps with digestion and circulation. Thanks Adrienne. I always thought yoga was getting into complicated positions which I probably couldn’t do or maintain for long. You’ve shown me that it is possible 😀👍🏼
Dear Adrienne,
I have shared your channel with all my patients. I love your teaching! And I am so grateful I found your channel. Thank You for sharing your gifts so generously!!
Your channel is the only yoga I've ever been able to follow and made me feel like I can achieve my goals! I'm very inflexible and could really feel this stretch and warm my legs up today, thank you!
I've been doing this for ages long before they became RUclips videos. It's the only thing that helps my back & hamstrings in addition to feeling overall relaxation.
You just reminded me that simple yoga poses are the best.
I love this pose so much, I used to spend hours like that as a kid and I'm sad I lost that while growing up. I'm more than ready to reunite with my sillier and more free child self. Take care everyone 💜
Hi, 👋🏿 Mindfork! It's nice to meet you. It is an amazing pose. We must bring out the inner child. Peace and love! 🦋❤️🦋
@@zuriwilson-seymore8939 it's nice to meet you too 🥰
@@mindfork4741 Thank you!
I did this just tonight! I kept my legs up for probably 10 minutes. I had a lot of relief. I tend to sit a lot at my computer, so this felt really great. My feet were less swollen, and the muscles stretching was surprisingly pleasant. I'll have to do this more often! ♡
what are the benefits results how much wieght you lost now did you loose belly fat
this pose is amazing! It restored my heavy legs in more than one occasion. Thank you Adriene, I love how simply you explain things and love your voice too. Have a nice day :)
I realized that I do not do this pose often enough! It was so wonderful right before bed, after a hot and stressful day. Thank you, love! You’re the best.
So no problem doing this post dinner etc?
I love how you cover every one of our single needs for more every day comfort. Love you so much, Adriene. Thank you :-)
Adriene, I just want to thank you from the bottom of my heart. I do yoga every other day with you. You were born to go this. You are funny, original, you make feel peace, I just love you to pieces. Thanks for all your hard work. The new yoga “dedícate” is amazing... one thing I loved is to see how your dog feels you and your amazing energy. I just love you. Happy valentines from Utah!🌱♥️🌿
I forgot I used to do this as a kid all the time! And now I’m doing it again. Feels really fun and oddly familiar & natural too. Very tingly and intense at first. Nice to be taken back to something my body was clearly craving.
We used to get yelled at for doing it. Vindication after all these years.
Tingly!! That's exactly how it feels the first couple of times. But also very natural and familiar.
I have been doing this pose nightly, and I definitely sleep better for having done it. I also believe that it helps my digestion and helps me to meditate at the end of a busy day.
When do you do it? After having meal ?
This is one of my favorite pose for before going to bedtime.
Thank was a nice fun and short, sharp session to do in the evening.
Been on my feet all day.
When I was a little kid I used to do this all the time. As I grew older I stopped doing it but my hips hurt so bad last night I tried this out and my feet were pulsating! then this morning I saw this video recommended to me. How cool!
hands down, one of the best relaxing poses.
It is very simple and relaxing. I kept smiling 😃 through my practice, wonderful Adriene. I love it. Thanks much. Blessings 🙌 always ❤️ 🙏 Namaste
This pose helped me today with some side effects- nausea and fatigue. Thanks so much for the reminder; I have everything I need:)
Thank god, I thought I was the only one feeling that
I love this just love it, Started in 7 weeks ago and aready lost 4 inches around my tummy and 2 inches around my boos. I am addicted to this, cannot start my day without doing it. I now use 1kg dumbells to stretch completely, followed through with arm exercises. I have had 4 spinal fusions and this yoga pose its just perfect.
Thank you so much for your wonderful teaching. Since finding your channel, I've felt a significant difference with my TMJ and tense muscles. I'm and public school teacher and you have helped me so much with lowering my stress levels!! PLEASE keep making these videos:)
I've done this since I was 10yrs old but weirdly only when I'm on holiday, I'm in 50's now and frequently go to sleep in this pose before heading out to dinner.
Just listening to your voice is so soothing. Why don't you make a guided meditation CD? I would most certainly buy it. lso, this pose has helped ease my back pain. Many thanks.
Worth mentioning that this pose is great for lymphic drainage. For anyone suffering from accumulating lymph doctors usually recommend this pose and related exercises. Also works wonders when legs swell up
Yes your right ,thats great advice...
I loved this! We need more legs up the wall practices!!!!
I've been hostessing at a sports event in heels ALL DAY and i've come home desperately trying to find a solution to make my legs not feel like they're going to fall off.
Iced calves, massage, ibuprofen cream, the whole shabang.
I click on this video, give it a go. In future will save me a lot of ice and pain!
This pose really helps me with cramps and I sleep better. Thank you for breaking down this pose it's great to have a refresher. Love this channel
This is so good for the inflammation in my legs. I suggest this move to anyone near me that will listen. It is so calming and rejuvenating.
Today my counsellor suggested this Asana for better sleep and calming my nervous system. Meeeelting is wonderful! 💞🥰💞
I have been doing this for the last couple of weeks my digestion has improved a lot, I am doing at bed time, it is very relaxing and look forward to doing this everyday, you can feel all the benefits of this asana immediately..,
I love how you make yoga so accessible in this video! You really showed me you can do it anytime.
I feel so grounded and calm I love this already, I am so glad future beautiful adriene mentioned this practice ♥️
In college, I was a cocktail server by night, and I would do this posture as soon as I got home. Felt so good, and sometimes I'd even fall asleep in it, only to be awakened as my legs slid down. Which, I suppose, was a good thing!.
My grandma would tell me to do this eons ago when I had two jobs. I'd forgotten about it and now start again. Thank you 😇😚😇
I remembered doing this pose as our relaxing pose after 30mins doing different poses! I almost /always fell asleep: best for lower back : thank you beautiful Lady
This was my first time trying this pose. I am a waitress and have foot and lower back issues, so naturally I am in a lot of pain after my shifts. This was such an amazing stretch and release. I was actually intimidated by this pose at first because I thought it might be similar to a wall stand. Thanks so much for your videos, and your calm, thoughtful instruction. I so appreciate you and what you do! Also, hi Benji!
HOW MANY MINUTES
This pose is amazing! What I find funny though is that as a child, I would lay at the head of my head with my feet up the wall just because I could...I got in trouble for leaving shoe marks once...and don't think I did it after that ..but I've seen other children do this with out coaxing or direction....
I wish I'd known about this years ago! Tried it for the first time today and I'm in love!
When to do it?
@@simrankuril7987 I use this pose whenever I’ve been doing a lot of walking or being on my feet. It’s also great when you just want to relax a bit!
One of my favorite poses, especially at the end of a practice before shavasanah.
I love this sooo much!! Younger Adriene... foundations of yoga!! Open my eyes to the basics!! Amen! Namaste beautiful friend.
Back on the mat after close to 2 weeks off due to moving and what-not. So glad I found this video, it's great to relieve a little stress and soo relaxing.
I've worked at the same factory since 1991. On my feet all day. After doing this just once is such a relief. For me, the improved breathing is shocking.
I love this pose - first 3 times I actually went to sleep while doing this pose. 😴 Thank you
This pose is supposed to make you sleep better. I did this pose for about 5 minutes and I nearly fell asleep :D
I have used this method a few times.this helped a lot for my swollen feet, ankles.
Your voice is so soothing.iam proud you said namaste.vipareetha karani is highly beneficial.
Proud to be the citizen of this great country which taught this art- yoga
66 years young! Been doing it and loving it!!!
I love this position I do it often when I've had a bad day or need a boost as well as a form of self care. I love pairing this pose with a nice 10 or 20 minute meditation or rain sounds. Game changer. Thank you adriane