Viparita Karani:
LEGS UP THE WALL POSE
About Legs Up The Wall Pose
Viparita Karani (vip-par-ee-tah car-AHN-ee), also known as the Legs Up The Wall Pose, is a mild, restorative pose that relieves painful symptoms like tension and cramps.
Sanskrit
Viparita: reversed
Karani: action
Asana: pose
Level
Beginner (1)
physical benefits
- Offers relief from symptoms of arthritis, headaches, high/low blood pressure, and insomnia
- Eases symptoms of premenstrual syndrome and menopause
- Relieves tired, cramped feet and legs
- Gently stretches the hamstrings, legs, and lower back
- Relieves lower back pain
energetic benefits
- Calms the mind
- Eases anxiety and stress
mantra: “ra ma da sa sa say so hung”
Recite this mantra to stimulate the body’s natural ability to heal itself and strengthen the immune system.
prepatory poses
- Setu Bandha Sarvangasana
- Supta Baddha Konasana
- Uttanasana
- Virasana
contraindications & cautions
Modify or check with a doctor if you have any of the following conditions:
- Menstruation
- Pregnancy
- Glaucoma
- High blood pressure
adjustments/modifications
- This pose can be enjoyed using props like a pillow, bolster or folded blanket
- To stretch your inner thighs and groin muscles, let your feet fall out to the sides so your legs make a wide “V” shape
- If your neck is sore, place a rolled up blanket under your neck or a pillow under your head
step-by-step
- Find an open wall space. Start seated beside the wall, with your feet on the floor in front of you and your left side body in contact with the wall. On an exhale, gently lie down on your back and pivot yourself so that the backs of your legs are pressing against the wall and the bottoms of your feet are facing up. You may need to wiggle around to find your way into this position.
- Your sitting bones should now be pressed up against the wall, or slightly away from the wall, and your back and head rested on the floor; this will form approximately a 90-degree angle in your body.
- If you find this position uncomfortable in any way, or just wish for extra cushion, you can use your prop here. By pressing the bottoms of your feet into the wall, lift your hips slightly and slide your prop underneath your hips.
- Let the back of your head be heavy and your neck be in a neutral position. Soften your face and your throat. Let your hands rest either on your belly or down by your sides, palms facing upwards. Close your eyes and breath deeply through your nose.
- Stay here between 5-15 minutes. To come out of the position, push the bottoms of your feet into the wall and lift your hips slightly. Gently roll to one side, being sure to slide your support out of the way if you have used one. Stay on your side for a few breaths before returning to your seat.
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