In the world of yoga, the ‘Legs Up The Wall’ pose, or Viparita Karani, is a restorative gem that offers a multitude of benefits. With roots in ancient yoga traditions, this pose is an essential part of any calming yoga routine.
What is ‘Legs Up The Wall’ Yoga Pose?
‘Legs Up The Wall’ yoga pose is an inversion practice that involves simple positioning of the body, lying flat on the ground, extending the legs straight up against a wall. The back of the legs are in full contact with the wall while your upper body is relaxed on the floor, often supported by a cushion, bolster, or blanket.
Why Practice ‘Legs Up The Wall’ Yoga?
From tension relief to improving circulation, Viparita Karani packs an impressive array of benefits. This posture eases symptoms of stress, anxiety, insomnia, while promoting lymphatic drainage and relief from minor backaches.
Step-by-Step Guide to the ‘Legs Up The Wall’ Yoga Pose
Step 1: Prep Your Space
Choose a clear wall space where you can comfortably extend your legs upwards. Consider placing a yoga mat perpendicular to the wall, with one short end touching the base of the wall.
Step 2: Position Your Body
Sit with your left or right side against the wall. Gently swing your legs up onto the wall as you pivot your body to lay down on your back. Your hips should be as close to the wall as is comfortable for you.
Step 3: Adjust and Settle In
If your hips are several inches away from the wall, gently inch a bit closer. Let your arms rest by your sides, palms facing up. Close your eyes, relax your jaw and soften your gaze.
Crafting a Yoga Routine Around Viparita Karani
Incorporating ‘Legs Up The Wall’ into your yoga routine can bring tranquility to your practice. Position it towards the end of your session, following an open-hearted pose like Bridge or Wheel. Alternatively, practice it independently, perhaps at bedtime to promote better sleep.
Optimizing ‘Legs Up The Wall’ for Different Yoga Levels
For beginners, start with a shorter duration, perhaps five minutes, gradually working up to 15 minutes as your comfort grows. Intermediate yogis can experiment with different leg positions while advanced practitioners can add elements of Pranayama, like Dirga or Ujjayi breath.
Modifications & Precautions
Not all yoga poses are suitable for everyone, and ‘Legs Up The Wall’ is no exception. If you have serious eye problems, such as glaucoma, or if you’re in the late stages of pregnancy, seek your doctor’s permission. Use blankets or bolsters to support your lower back for added comfort.
The ‘Legs Up The Wall’ Yoga Pose is simplicity at its finest. It’s an accessible pose for individuals at any level of fitness. As with any yoga pose, listen to your body, be patient with your progress, and relish the tranquility that Viparita Karani brings. With consistent practice, you’ll soon reap the many benefits this rejuvenating yoga pose has to offer.