Laying With Your Legs Up The Wall



Viparita Karani (Sanskrit for Legs up the wall) is a restorative pose that allows the mind and body to relax. It’s a really simple pose that almost anyone can do because it doesn’t require a lot of flexibility or strength. The difficult part here for some people can simply be remaining still and silent long enough for this inversion to work its magic.

The goal of this pose is to invert the body in the safest and simplest method possible to induce relaxation. When the body is relaxed, the mind can rest as well. This results in a dramatic reduction in tension and anxiety. Slow, controlled breathing can help to lower the heart rate as well.

Legs up the wall, along with diaphragmatic breathing will help to improve venous drainage and circulation. With the help of gravity, circulation improves by facilitating the return of blood flow back to the heart.

This passive inverted pose helps you melt into the floor as you let go of any stress, anxiety or tension. It is an excellent choice when you have been on your feet all day long, have added stress or just simply want to relax with benefits.

• Sit with either side against the wall with your knees bent and your feet close to your hips.
• Swing your legs up against the wall as you turn to lie flat on your back
• Place your hips against the wall or slightly away
• Place your arms in any comfortable position such as at your side, on your belly or whatever feels best for you
• Stay in this position for as long as you would like, even up to 30 minutes
• To release this pose, gently push yourself away from the wall
• Rest for a few moments before slowly moving into an upright position

Some key benefits may include:
1. Calming of the mind
2. Sciatica pain relief
3. Reduce lower back tightness and discomfort
4. Relief from headache and migraines
5. Increased energy
6. Promotes lymph flow
7. Relieves leg and foot cramps
8. Stimulates circulation
9. Improves digestion
10. Improves sleep pattern
11. Balance blood pressure
12. Gently stretches the back of the legs

While this pose is wonderful, there are a few cautions to keep in mind.
You may feel a tingling sensation in your legs and feet, especially if you hold this pose for an extended period of time. You may also feel as though your legs and feet have fallen asleep or feel that they are cold. If this happens, simply bend your knees into your chest and then return to the pose. You can also shake your legs to stimulate the circulation of blood.

Other things to note: Avoid inversions during your menstrual cycle, especially on heavy flow days. This of course is just a personal choice.

Legs up the wall is a great addition to either your morning or evening routine. A morning incorporation can help to energize you for the day. If you are looking more for a way to relax and unwind from a stressful day, this would be a great addition to your evening. However you choose to utilize this pose, just remember to have fun.