Legs-up-the-Wall (Viparita Karani)

Some benefits:

  • relieves the effects of extended standing or sitting
  • re-oxygenates the blood
  • increases immunity
  •  gently lengthens the backs of the legs and opens the chest
  • Calms the mind, restores the nervous system
  • Wonderful alternative to a full inversion

Contraindications:

  • glaucoma
  • menstruation, in some cases

Entering and exiting the pose:

            To begin, gather together the props you will need to support you in the pose. They may include: a yoga mat, a bolster, several blankets, 1-3 hand towels, a yoga sandbag, a strap, and an eye pillow. In addition, you will need wall space sufficient to provide enough space to draw your legs up the wall without obstruction.

            Fold your mat and snug one short end up to the wall. Place either a bolster or 1-2 firmly stacked blankets horizontal to the wall. Have the rest of the props near by so that you can reach them from the pose.

            Come to sit sideways on the bolster or blankets so that your right hip is flush with the wall. Slowly bring your left arm down to the floor, sweeping your legs up the wall while transitioning onto the right arm as well. Guide your torso to the floor, with the hips pressing towards the wall.

            If you find that your hips are not in contact with the wall, don’t be concerned about forcing the matter. Check that your torso is slightly arching with an extension in the spine – as if you are flowing off of the bolster. If that’s the case, and your hips are away from the wall and the rest of the body feels good and supported, feel free to stay right there. If you’d like, pick the pelvis up off of the bolster and inch yourself towards the wall. Alternatively, move the bolster slightly away from the wall.

            If, on the other hand, you find your torso is still flat, your hips are probably not up on the bolster enough. Take some time to work yourself up again.

            All other props are really to increase your comfort in the pose. You may enjoy the grounding effects of a sandbag on the feet. Get a partner to place one there safely, or bend your knees, flex your feet and place the sandbag on top. Placing a strap around the thighs can help to release the effort of holding the legs together. If you feel a flattening of the cervical spine and have lost the natural curve of the neck, roll a hand towel and place it under the neck or just below the tops of the shoulders. Always let your breath and your comfort be your guide. 

            There are several options for the arms. You may wish to put them out to the sides with palms open to the heavens to assist the chest and shoulders to open and the heart to lighten. You may feel a bit more supported with towels under the hands. You may wish to square the arms at the elbows and take them over head (“cactus arms”). Alternatively, you may wish to place them on the belly to feel the flow of your breath.

            Finally, you could use an eye pillow to calm the eyes, soften the mind and allow you to sink into the breath. Stay this way for 5-15 minutes.

            To exit the pose, remove props and place them to the side. Slowly allow the knees to bend and press the feet into the wall. Pick up the hips and flow the rest of the torso back down to the mat. Hug the knees into the belly and roll off to your right side. Stay here for several breaths and then move on.