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Legs-Up-The-Wall

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

Calms the nervous system. Reduces swelling in legs. Gentle inversion. Deeply restorative. Helps with sleep.

Legs-Up-The-Wall

You Should Feel

Gentle stretch in the backs of your legs. Release in your low back. Calm, restorative quality.

How to Get Into the Pose

  • 1Sit sideways next to a wall, then swing your legs up the wall as you lower your back to the ground
  • 2Hips close to the wall (or slightly away if hamstrings are tight)
  • 3Arms rest alongside your body or overhead
  • 4Close your eyes, breathe naturally

Modifications

  • •If hamstrings are tight: Move your hips farther from the wall
  • •If low back is uncomfortable: Place a folded blanket or bolster under your hips
  • •To deepen: Stay longer (5-15 minutes)