Viparita Karani - Legs up the Wall
Legs Up the Wall is a rejuvenating inversion that brings relief to the legs, feet, spine and nervous system. It’s a simple and gentle way to bring the body into a state of deep relaxation and renewal and is accessible to anyone, no matter their level of experience.
Viparita Karani literally translates to “inverted action.” When you reverse the forward motions of doing, acting, and accomplishing, you allow your brain and body to settle into a state of pure being, and condition the mind for deeper meditation, serenity, and self-awareness, sometimes evoking surprising revelations.
Because of its calming benefits, Viparita Karani is often done at the end of a yoga practice, before the final relaxation pose or meditation. However, it can also be practiced on its own, as an everyday restorative pose.
Benefits
Reduces Anxiety, Mild Depression, Muscle Fatigue and Insomnia
Relief from Headaches, Migraines and Arthritis
Helps with Digestive problems
Helps with High and low blood pressure
Reduces Respiratory ailments, Urinary disorders and Varicose veins
Relief from Menstrual cramps, premenstrual symptoms and Menopause
Directions
Start about 5 to 6 inches away from the wall. Swing your legs up onto the wall with your shoulders and
head resting on the mat.
Use props (blanket or bolster under your sternum and/or blanket under your head) for support
Soften your eyes and turn them down to look into your heart.
Stay in this pose anywhere from 5 to 15 minutes. To come out, slide off the support onto the floor
before turning to the side if using. Bend your knees and turn to a side. Stay on your side for a few
breaths before coming up.
Modifications
Strap around the thighs
Sandbag on the feet
Variations
Can do without the wall, legs lift as though a wall is there to support. Option to bring hands under
sacrum with palms down
Use a block, bolster or blanket under sacrum
Practice our pose of the month with us in your next Studio or Virtual class. More details on our pose and theme of the month on our Spiraling to Wellness Member Portal!
