Legs Up

1. Improves Digestion Movement in the abdomen helps to massage the intestines, which boosts digestion and fights constipation, Your appetite may increase as well due to better (and quicker) elimination of digested food.
   

2. Promotes Healthy Circulation Because this is considered an inverted pose, blood flow increases to the upper part of the body, bringing a rush of oxygen with it. Your lymphatic system also gets a good flush. Experts say this helps to reduce swelling in the lower extremities and can assist with blood pressure problems.

3.Aids in Pain Relief

1. Working the muscles in the pelvis helps to strengthen the reproductive organs, easing menstrual cramps and symptoms of menopause. Exercising stiff joints gently with this pose is also beneficial for those who suffer from arthritis or fibromyalgia. Leg cramping (day or night) can subside with regular practice. Due to its effect on circulation, this pose also aids with headache relief and prevention.
   

2. Reduces Stress and Anxiety Relaxing on your back with your legs elevated helps to calm your mind and let go, Combined with deep breathing, Viparita Karana helps you to slow down, and lets your parasympathetic nervous system take over – prompting you to r-e-s-t. Best of all, you get to lie there and let your mind drift!
   

3. Stretches Hips, Legs, Back Your calf and leg muscles, hamstrings, and back will all get a good stretch with this pose. So will your neck and hips as you move into and out of the pose. Over time, it will make your body more flexible and elastic, relieving tension and pain in those areas. Regular practice can also help ease back pain.
   

So legs up A slight bend in the knee is fine if you have some trouble keeping your legs vertical.

Be sure to keep your spine aligned in a straight line for maximum benefit. For an extra stretch, spread your feet into a small “V” formation.

When practicing Viparita Karana, start out slowly – no more than 5 to 10 minutes at a time until your body adjusts to being in this position. Build up to 15 minutes and you’re good to go!