Legs-Up-the-Wall Pose (Viparita Karani)

Interesting Fact: Legs-Up-the-Wall Pose, or Viparita Karani, is often referred to as an “inverted lake” pose. This restorative inversion is known for its calming and rejuvenating effects, making it a favorite among yogis for relaxation and recovery. It is also one of the few poses that can be practiced by almost anyone, regardless of their level of flexibility or strength.

Benefits of Legs-Up-the-Wall Pose

Physical Benefits:

• Relieves Tired Legs and Feet: Helps reduce swelling and fatigue in the legs and feet.
• Improves Circulation: Enhances blood flow and circulation, particularly in the lower body.
• Stretches Hamstrings and Lower Back: Provides a gentle stretch to the hamstrings and lower back.
• Eases Back Pain: Can help alleviate lower back pain and discomfort.
• Supports Recovery: Aids in recovery after physical activity by promoting relaxation and reducing muscle tension.

Energetic Benefits:

• Calms the Mind: Promotes relaxation and reduces stress and anxiety.
• Balances Energy: Helps balance the body’s energy, particularly after a long day or intense activity.
• Enhances Focus: Encourages mindfulness and concentration.

Contraindications

• Glaucoma: Avoid if you have glaucoma.
• High Blood Pressure: Use caution if you have high blood pressure.
• Heart Conditions: Not recommended for those with heart conditions.
• Neck or Back Injuries: Use caution if you have neck or back injuries.
• Pregnancy: Use caution and modify as needed during pregnancy.

Practice Guide

1. Getting into the Pose:

• Starting Position: Sit sideways with your right side against a wall.
• Swing Legs Up: Gently swing your legs up the wall as you lower your back and head to the floor. Your body should form an L-shape with your legs resting vertically against the wall and your torso lying flat on the floor.
• Adjust Distance: Adjust your distance from the wall so that your sit bones are as close to the wall as possible. If this is uncomfortable, move slightly away from the wall.

2. Aligning the Body:

• Leg Position: Keep your legs straight and relaxed against the wall. If your hamstrings are tight, you can bend your knees slightly.
• Spinal Alignment: Ensure your spine is in a neutral position, with your lower back gently pressing into the floor.
• Arm Placement: Rest your arms alongside your body, palms facing up, or place your hands on your belly.

3. Dristi (Gaze):

• Upward Gaze: Look upwards or close your eyes to internalize the experience.

4. Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by gently contracting the pelvic floor muscles.
• Uddiyana Bandha: Slightly draw the lower abdomen in and up to support the core.

5. Mudras (Hand Gestures):

• No Specific Mudra: Hands are relaxed and resting, so no specific mudra is used.

6. Breathing:

• Deep Breaths: Maintain deep, steady breaths through the nose, allowing the breath to flow naturally and calmly.

7. Counter Pose:

• Reclining Bound Angle Pose (Supta Baddha Konasana): After holding Viparita Karani, bring the soles of your feet together and let your knees fall open to the sides, forming a diamond shape with your legs.

8. Exiting the Pose:

• Bend Knees: Bend your knees and slide your feet down the wall.
• Roll to Side: Roll to one side and rest there for a few breaths.
• Sit Up: Use your hands to help you sit up slowly, avoiding any sudden movements.

Pro Tips

• Use Props: Place a folded blanket or bolster under your hips for additional support and comfort.
• Support for Neck: Place a small pillow or folded blanket under your head if needed.
• Focus on Relaxation: Prioritize relaxation and comfort over strict alignment.
• Stay Relaxed: Keep your shoulders relaxed and avoid tensing your neck.