Legs up the wall Pose - Viparita Karani
About Legs-Up-The-Wall Pose
The legs-up-the-wall pose is categorized as a mild, restorative inversion asana. It is a simple beginner pose that works as a highly effective stress reliever. Another one of the benefits of legs-up-the-wall pose is that it rejuvenates your fatigued and weary body after a long and hectic day’s work. If you are not comfortable with performing this pose with your body directly in contact with the floor, place a cushion underneath your lower back and buttocks for that extra support while attempting the legs-up-the-wall sequence. You can perform the Viparita Karani at the end of your yoga session as a restorative pose, or as a separate pose in itself. Given that you are opting for the latter option, here are a few warm-up preparatory poses that will ensure that you do not sustain any muscle injuries while performing the pose: virasana, uttanasana, supta baddha konasana and setu bandha sarvangasana.
Step By Step Instructions
Follow these guidelines to perform the legs-up-the-wall pose sequence!
- Place your yoga mat right next to a wall. Sit next to the wall so that one side of your body is lightly pressed against the wall.
- Bend your knees and bring them up to your chest.
- Now swivel your body and hold your legs up against the wall and place your lower back onto the yoga mat. Keep your upper body supported by your elbows.
- Gradually remove the additional elbow support and lower your upper back down onto the yoga mat as well.
- Maintain the legs-up-the-wall pose for as long as you like, 30 seconds to 1 minute being the minimum time duration.
- To exit the pose bend your knees, bring them into your chest and then roll over onto your side.
Take a look at the exceptional benefits of legs up the wall pose!
- An excellent pose for calming the mind.
- Releases stress and anxiety.
- Alleviates mild backache.
- Relieves fatigued or cramped legs and feet.
- A great pose for gently stretching the front torso, neck and back legs.
Things to Remember!
Individuals suffering from glaucoma or other eye problems should refrain from attempting the legs-up-the-wall pose. Individuals with neck or back injuries and women, who are on their menstrual cycle, should enlist the help of a yoga teacher if they wish to perform the legs-up-the-wall pose.