Legs-Up-The-Wall

Viparita Karani

vip-ah-REE-tah kah-RAH-nee

A deeply restorative inversion that calms the nervous system and promotes healthy circulation. Viparita Karani reverses the effects of gravity on the legs and feet, reducing swelling and fatigue. It is one of the most accessible inversions in yoga and provides many of the benefits of more challenging inverted poses without the effort, making it ideal for stress relief and recovery.

How to do Legs-Up-The-Wall

1. Sit sideways next to a wall with one hip touching the wall. As you lean back and lie down, swing your legs up the wall and scoot your sitting bones as close to the wall as comfortable.
2. Rest your back flat on the floor with your arms by your sides, palms facing up. Adjust your distance from the wall -- closer for more hamstring stretch, farther for a gentler position.
3. Let your legs rest fully against the wall, or keep a slight bend in the knees if the hamstrings are tight. Allow the weight of the legs to be supported entirely by the wall.
4. Close your eyes and release all muscular effort. Let your shoulders melt into the floor and your face completely soften.
5. Breathe deeply and naturally for five to fifteen minutes. To come out, bend your knees toward your chest, roll to one side, and slowly press up to seated.

Benefits of Legs-Up-The-Wall

• Reduces swelling and fatigue in the legs and feet
• Calms the nervous system and relieves anxiety
• Promotes healthy blood circulation and lymphatic drainage
• Relieves mild headaches and lower back tension
• Improves sleep quality when practiced before bed

Muscles Engaged

Modifications & Variations

• Place a folded blanket or bolster under the hips to elevate the pelvis slightly
• Bend the knees and place the soles of the feet together on the wall for a hip-opening variation
• If no wall is available, place a bolster under the hips and extend the legs skyward

Cautions

• Avoid with uncontrolled high blood pressure or glaucoma
• Use caution during menstruation; some traditions advise against inversions
• Not recommended with serious eye conditions such as detached retina