Today’s tennis training technique is new to me. During Season 2, Episode 1 of the Netflix docuseries “Break Point,” Aryna Sabalenka is shown lying down with her legs propped up against a wall. This scene appeared just before she took the court for a match against Magda Linette at the Australian Open. That implies that it was part of her pre-match preparations.
The Legs-Up-the-Wall yoga pose that Sabalenka is performing, is properly known as Viparita Karani. It is a restorative posture that offers a range of physical and mental benefits by creating an inversion. It is said to help relax the body and mind, which makes it a legitimately good thing to do before a tennis match.
The best way to get into the Viparita Karani position is to sit sideways next to the wall and then rotate the legs up while pivoting to lower the back to the floor. It isn’t visible in Sabalenka’s clip, but the proper form is to have the buttocks as close to the wall as comfortable while remaining on the ground. I found that when I do this pose, I need to bend my knees slightly for comfort. It is recommended that this pose should be held for anywhere from 5 to 20 minutes while focusing on deep, slow breaths.
Among the many asserted benefits of the Legs-Up-the-Wall pose is its support for the lymphatic and glymphatic systems, which are crucial for immune function and detoxification. This pose is also said to activate the parasympathetic nervous system, which helps to reduce stress and anxiety. Legs-Up-the-Wall also relieves muscle and joint pain while alleviating tension in the lower back, legs, and feet by reducing pressure and encouraging fluid circulation. This can be especially beneficial for tennis players after intense training sessions or matches.
After reading the sources referenced for this post, I immediately started incorporating the Legs-Up-the-Wall pose into my off-court training. The biggest challenge for me is finding enough free time to basically lie around, but the benefits are worth it.
- Wall Yoga Pose, Martin Taylor, was medically reviewed by Jabeen Begum, MD, on Wednesday, October 12, 2023.
- The Yoga Pose You Need: The Health Benefits of Legs Up the Wall, The Cleveland Clinic, August 6, 2021.
- The benefits of Legs up the wall pose, Emma Newlyn, Eckhart Yoga,
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