Legs of a Seated Model by Thomas Eakins

Q: Just went for a check up with my family doctor, and she said my blood pressure was very low (must be all the yoga!) but she observed that I was developing varicose veins. She said I should put my legs up. Haha, I said, I already do that. Although now I’m thinking I might want to do it every day instead of just several times a week, especially after I’ve been on a long walk. But I also wondered what else I could do besides going upside down. I know that YFHA recommends dynamic poses for assisting the return of venous fluids, but I’m not sure which ones actually pump the calves. And I also know that you can assist the pumping action in a static pose by contracting and then releasing your muscles, but which poses would be the best ones to do that it? Thanks for you help! –Nina

A: Excellent question, Nina! And it’s good to hear you’re putting your legs up on a regular basis. For our readers who might not know what that means, we particularly recommend practicing a long hold of Legs Up the Wall pose, as gravity will assist the return of venous fluids and that’s a pose you can hold for up to 20 minutes. If you do the chair version of Shoulderstand, that would work as well (though you can’t hold it as long). You could even do both poses in the same session. But even an active pose where you leg is higher than your heart, such as Reclined Leg Stretch, can be helpful, especially if you hold the pose for 1 to 2 minutes. For all these inversions, to make these poses more effective, you can add in muscle contraction.

  1. Bring your awareness to the muscles all around your lower legs.
  2. Consciously contract the muscles and then relax them completely.
  3. Repeat step 2 as many times as you can manage, in a rhythmic pattern.
  4. Take some time to relax in the pose before coming out.

You can use this pumping technique in any pose where you’re working your legs. I bet that Standing Forward Bend would be a good one to try. For poses where your legs are inverted, you can try pointing and flexing your feet as a way to contract and release your lower leg muscles (I just did that today). 

 As for poses that you can practice dynamically, these are a good idea for people who are sedentary or who stand all day (maybe not as effective for people who walk a lot like you, Nina). Baxter recommends Sun Salutations as well as the following mini vinyasas.

1. Powerful pose (Utkatasana)

2.Warrior 1 (Virabradasana 1)

3. Warrior 2 pose (Virabrdrasana 2)


4. Arms Overhead pose (Urdva Hastasana)



I hope you and other readers will find this helpful. Anyone who tries this, let us know how it goes.


—Nina

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