Legs up the Wall

The Yoga pose with the legs up the wall is a restorative pose and has a tremendous amount of benefits, not just for your lower back but also for your digestive system, calms your immune system, regulates your blood pressure and relieves tired muscles.

In this state, your body will be actively digesting anything you have eaten, as well as working to heal and repair your body. It’s a very relaxing pose and a great way to de-stress your day, I highly recommend doing Legs Up the Wall consistently for a period of time, you may notice that your body feels healthier overall, and that you are better able to find a calm state of mind.

LEGS UP THE WALL– Viparita Karani

There are two ways to practice Viparita Karani: Using props as a supported pose, or without props. Both options will provide the same benefits, but the supported version may be more relaxing for some people. Both versions require a wall or sturdy door upon which you can rest your legs.

  1. If you are practicing the supported version, set a bolster or firm, long pillow on the floor against the wall.
  2. Begin the pose by sitting with your left side against the wall. Your lower back should rest against the bolster, if you’re using one.
  3. Gently turn your body to the left and bring your legs up onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.
  4. Lower your back to the floor and lie down. Rest your shoulders and head on the floor.
  5. Shift your weight from side-to-side and scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up. If you’re using a bolster, your lower back should now be fully supported by it.
  6. Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.
  7. Close your eyes. Hold for 5-10 minutes, breathing with awareness.
  8. To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to help press yourself back up into a seated position.

Benefits and Relief of Viparita Karani

Here are just some of the benefits of Legs up the Wall pose, including relief from:

  • Anxiety
  • Headaches
  • Insomnia
  • Mild depression
  • Muscle fatigue
  • Arthritis
  • Digestive problems
  • High and low blood pressure
  • Migraines
  • Respiratory ailments
  • Urinary disorders
  • Varicose veins
  • Menstrual cramps and premenstrual symptoms
  • Menopause