Viparita Karani or Legs up the Wall Pose may look very simple. In fact it is very easy to do and very relaxing. This is one of the many restorative poses in yoga and although it requires very little effort, it is one of the most beneficial poses of your practice.
How to perform this pose
Start by laying on your side in an L shape with your feet in line with your hips and your butt up against the wall. You can use your top hand to press into the floor to roll onto your back, swinging your legs up the wall. Try and spend as much time as you can in this pose, restoring your body. To get out of the pose, roll back onto your side. Take a few minutes to stabilize before sitting up to prevent dizziness.
Variations
You can place a yoga block or a bolster underneath your lower back or sacrum for support. To easily get into this pose start in a bridge pose. Lay on your back with your knees bent, feet on the floor. Lift your hips and place the block under your sacrum ( right above your tailbone). Then raise your legs and feet toward the ceiling. You may leave a slight bend to your knees here. Give the block all of your weight and relax into the pose.
I also enjoy doing this pose by placing my legs up on the couch or chair at home. Lay on the floor with your legs up, knees bent and feet on the couch. I find this to be a very relaxing way to restore my body after a challenging day.
Benefits
- Relaxation- This pose promotes relaxation by being in a semi-supine position
- Circulation- This pose increases circulation and relieves the stress on your heart. By elevating your legs and feet above your heart, your heart does not need to work as hard to pump the blood back up from your feet.
- Helps with high and low blood pressure
- Sooths swollen feet and legs. This pose helps to take the puffiness out of your feet, ankles and legs. It can also help with legs soreness and muscle cramps after a strenuous leg workout.
- Stretches the hamstrings and lower back
- Relieves lower back tension
- Relaxes the pelvic floor muscles
- Alleviates headaches
- Boosts energy- all inversions boost your energy levels. Although this is a very relaxing inversion you are still inverted.
- Soothes menstrual cramps- however, some yoga traditions advise against doing this pose during menstruation.
Contraindications
Use caution or avoid this pose if you..
- If you have glaucoma or other eye problems
- Have uncontrolled high or low blood pressure
- Are pregnant
- Have serious back or neck problems
I hope that you will find this pose beneficial to your practice. Yoga does not always need to be in the form of a structured class and should be incorporated into your daily routines. I encourage your to explore the other yoga resources that I have provided on my site or join me for a class.
