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How to do the Legs Up the Wall or Viparita Karani Pose?

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🎯 Key Points
  • Relieves tired and achy legs by allowing the blood to flow back towards the heart, reducing swelling and inflammation.
  • Calms the nervous system and reduces anxiety and stress.
  • Improves circulation and aids in digestion by stimulating the lymphatic system.
  • Helps to improve sleep quality and reduce insomnia.
  • Relieves lower back pain and can help alleviate symptoms of menstrual cramps.

Viparita Karani Pose, also known as Legs-Up-The-Wall Pose, is a gentle and restorative yoga posture that involves lying on the floor with your legs extended up against a wall. This pose is highly regarded for its numerous benefits, both physical and mental. Physically, it helps to improve blood circulation and lymphatic drainage, reduce swelling in the legs, and alleviate lower back pain.

Mentally, it promotes deep relaxation, calms the nervous system, and relieves stress and anxiety. Viparita Karani Pose is accessible to practitioners of all levels and can be easily modified with props for added comfort and support. Incorporating this pose into your yoga practice or daily routine can provide a soothing and rejuvenating experience for the mind and body.

Benefits of Legs Up the Wall Pose or Viparita Karani.

The Legs to the Wall Pose, also known as Viparita Karani in Sanskrit, is a simple yet powerful yoga posture that involves lying on your back with your legs extended vertically against a wall. This pose provides a myriad of benefits for the body, mind, and overall well-being.

1. Improved circulation.

One of the primary benefits of the Legs to the Wall Pose is its ability to enhance blood circulation. By elevating the legs above the heart, gravity assists in the circulation of blood and lymphatic fluid from the lower extremities back towards the heart. This can help reduce swelling, alleviate varicose veins, and promote overall cardiovascular health.

2. Relaxation and stress relief.


This gentle inversion pose has a deeply calming effect on the nervous system. As you rest with your legs up the wall, your body enters a state of relaxation, allowing stress and tension to melt away. This pose can be particularly beneficial for those experiencing anxiety, insomnia, or a busy mind, as it promotes a sense of tranquility and deep rest.

3. Revitalized energy.

The Legs Up the Wall Pose is renowned for its ability to rejuvenate and energize the body. By reversing the blood flow and encouraging fresh oxygenated blood to reach the brain, this pose revitalizes the entire system, leaving you feeling refreshed and invigorated. It can be especially beneficial for combating fatigue, lethargy, or low energy levels.

4. Alleviation of back pain.

Spending extended periods sitting or standing can lead to tightness and discomfort in the lower back. The Legs to the Wall Pose provides gentle traction and decompression for the spine, relieving tension and promoting proper alignment. It can help alleviate back pain, release tight muscles, and improve overall spinal health.

5. Improved digestion.


The gentle compression of the abdomen in this pose stimulates and massages the digestive organs, promoting healthy digestion and elimination. It can be particularly beneficial for those experiencing bloating, indigestion, or constipation.

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6. Enhanced flexibility and mobility.

Regular practice of the Legs Up the Wall Pose can help improve flexibility in the hamstrings, calves, and lower back. As the legs are elevated, the muscles gradually release tension, allowing for greater range of motion. This pose also helps to improve joint mobility, especially in the hips and knees.

7. Restorative for the legs and feet.

After a long day of standing or physical activity, the Legs Up the Wall Pose provides much-needed relief and rejuvenation for tired legs and feet. It reduces swelling, alleviates muscle fatigue, and promotes a sense of lightness and relaxation.

Incorporating the Legs to the Wall Pose into your regular yoga or wellness routine can offer numerous benefits for both the body and mind. Whether you are seeking relaxation, relief from discomfort, or a boost of energy, this simple yet powerful pose can help you achieve a state of balance and well-being.

How To Do Legs Up the Wall Pose or Viparita Karani?

Wall pose, also known as Viparita Karani in Sanskrit, is a restorative yoga posture that involves placing your legs up against a wall. This relaxing pose offers numerous benefits for the mind, body, and soul. To properly execute this pose, follow the steps below:

1. Find a suitable location: Look for a clear wall space where you can comfortably lie down without any obstructions. Make sure the area is free from distractions to enhance your focus and relaxation.

2. Gather necessary props: Grab a folded blanket or bolster to place under your hips. This will help support your lower back and create a gentle curve in your spine. Additionally, you may want to have a yoga strap or belt nearby to aid in the pose if needed.

3. Position yourself close to the wall: Sit sideways with one hip touching the base of the wall. Slowly pivot your body and extend your legs upward, resting them against the wall. Ensure your sitting bones are as close to the wall as possible for stability.

4. Adjust your props: Slide the blanket or bolster under your hips to elevate them slightly. This will create a gentle incline and allow for a more comfortable posture. Play around with the height of the prop until you find the most suitable support for your body.

5. Relax your upper body: Rest your arms by your sides, palms facing up. Close your eyes and allow your shoulders to melt into the ground. Soften your facial muscles, releasing any tension in your jaw, forehead, and temples.

6. Focus on your breath: Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. As you settle into the pose, allow your breath to become steady and natural. Feel the rise and fall of your abdomen with each breath, anchoring yourself in the present moment.

7. Stay in the pose: Remain in Viparita Karani for 5 to 15 minutes, or longer if desired. Use this time to quiet your mind and let go of any stress or worries. Embrace the stillness and surrender to the rejuvenating effects of this restorative posture.

8. Release the pose: To exit the pose, bend your knees and roll onto one side. Rest in a fetal position for a few breaths before slowly rising to a seated position. Take a moment to observe how your body feels after the pose, acknowledging the relaxation and revitalization you have experienced.

💡 Tips FitnessQuora.com
Incorporating Legs Up the Wall Pose or Viparita Karani into your yoga practice can provide a multitude of benefits. It helps relieve tension in the legs, feet, and lower back, while also promoting healthy circulation and reducing swelling in the legs. Additionally, this pose can calm the nervous system, alleviate stress and anxiety, and improve sleep quality. Regular practice of Viparita Karani can leave you feeling refreshed, rejuvenated, and more connected to your inner self.

An Advice.

To begin, it is advisable to enter the side posture, pressing your buttocks to the wall with the left side of the trunk on the floor. So you just have to lift your legs from the floor to the wall when you inhale, and bring your toes towards you when you exhale. You can also move your legs along the wall to the sides as you exhale and bring them back together at the top as you inhale.

Repeat this posture in its passive or active version for about 5 minutes, focusing on your breathing.

You can place a folded blanket or cushion under your buttocks and lower back if you feel tension or pain in the area.

Bottom Line.

The Legs Up the Wall Pose or Viparita Karani is a highly beneficial yoga posture that offers a myriad of physical and mental health benefits. By simply placing the legs up against a wall, the body is able to experience a deep sense of relaxation and rejuvenation. This pose helps to improve circulation, reduce swelling in the legs, alleviate lower back pain, and promote better sleep.

Additionally, Viparita Karani can also have a positive impact on mental wellbeing by reducing stress and anxiety, enhancing mood, and promoting a sense of calm and balance. Incorporating this pose into a regular yoga practice can greatly enhance overall health and wellbeing. So, whether you are a beginner or an experienced yogi, incorporating the Legs Up the Wall Pose or Viparita Karani can be a simple yet powerful addition to your yoga routine.

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This content is based on scientific research and written by experts.

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