Viparita Karani (Legs up the wall)
- Lie down on your mat, in front of a wall
- Turn on to your side and move to the wall until your buttocks touches it
- Turn on your back and left the legs up
- Support the legs on the wall
- Stay for 5-15 minutes
Asana in Depth
Viparita Karani, also known as “legs up the wall” pose, is a resting pose which is great
in releasing any tension from the body and mind. It is said to help relieve anxiety from
the system and bring calmness in return.
You may use a prop in this pose, such as some folded blankets, a sandbag or a bolster.
Lie on your back, on the prop. Place the pop at the lower back, in such a way that your
buttocks still touches the floor. Make sure you are close to a wall. Then turn on your
side, and scoot forward until the buttocks is against the wall. Turn back to lie down on
your back and bring the legs up on the wall. You can keep your arms on the side of your
body, open them up at shoulder level, or even bring them over your head to lie on the
floor behind you. Close your eyes, and allow the entire body to sink down. This pose is
about being inactive, about allowing the body to just be. Focus on the breath and
engage in deep abdominal breathing. Stay in the pose for at least five to fifteen minutes
to get the most benefits from it.
As a variation, you can open the legs into a V shape. This gives a great stretch to the
inner thighs. Again allow the legs to just open up as far as they go without pushing
them. Remember that this is a relaxing pose.
One of the greatest benefits of this posture is that it helps to release anxiety. It calms
the nervous system and brings deep relaxation to the body. It gives a gentle stretch to
the hamstring, and opens the chest.
The contra indication is back pain. If you have back pain, make sure that the prop is not
too high. Rather than using a bolster, you can use a folded blanket so that the back is
not arched too much.
- Relaxes the muscles
- Relieves anxiety
- Relieves fatigue
- Relieves tension and stress
- Back pain
- Lengthens hamstrings
- Stretches pectoralis muscles