Legs Up The Wall Pose

Sanskrit: Viparita Karani (vip-par-ee-tah-car-AHN-ee)

Type: Inversion, Restorative

About

This is a simple, nearly passive pose that does wonders. The standard version of the pose along with many variations can make for a "Legs-Up-the-Wall Series" that can nearly aid in any ailment.

Getting Into the Pose

Lying on one side in fetal position with your sit bones & feet up against the wall

Roll from your side onto your back keeping the knees bent

It may take some shifting to get your sit bones up against the wall

Extend Legs up the Wall

Holding the Pose

Keep toes pulled toward shin's to lengthen through the hamstrings

Relax legs into the hip joints

Closing your eyes

Resting your arms at your sides

Relax into the pose

Breathing softly and evenly

Holding for 1 to 15 minutes

Benefits

A virtual laundry list of Benefits: Relieves mild anxiety, symptoms of arthritis, digestive problems, menstrual cramps, premenstrual syndrome, tired/cramped legs or feet, mild depression, mild headaches, high/low blood pressure, & insomnia, prevention of migraines, alleviates respiratory ailments & urinary disorders, prevents varicose veins & edema, stretches back of legs, calms the mind, increases circulation

Variations

A multiple of equally as beneficial variations including: wall straddle, wall butterfly, wall knees to chest, wall shoulder stand, wall twist. A few examples:

Contradictions

Glaucoma, neck and/or back injuries

Notes: Always consult with your physician before starting an exercise program. If you feel pain or discomfort stop what you are doing and come in a neutral pose such as child's pose or mountain pose.