Sanskrit: Viparita Karani
Image coutesy of YogaJournal.com
Legs-Up-the-Wall is a great pose to practice after a shaking exercise. This pose is a restorative pose that is very relaxing for the mind and body. While your legs are inverted they are receiving benefits of reversing gravity. This changing the blood flow direction and increases circulation in the legs. Your legs receive great healthy benefits. And this pose also relieves mild backache, arthritis and sooo much more. The mental benefits are a reductions in stress and anxiety. This pose is a great one for relieving stress and any worries that may come up. A friend of mine said she did this pose once a day for eight years and during those eight years didn’t even get a cold! You can do this pose anytime anywhere. It doesn’t have to be a part of a long yoga practice. Just relax and let it all go.
Directions on how to come into the pose:
Now, let’s come into Leg-up-the-wall pose or Viparita Karani. We will be utilizing the wall for this pose. And grab a couple blankets in case these are something you may want to utilize. If using a blanket place it up against the wall. Whether using the blanket or not, come up against the wall with your left hip up against the wall, either on the blanket or on the floor. Skooch your hip as close to the wall as possible, touching the wall. If you feel you are very tight in the legs you can still receive great benefits practicing this pose a few extra inches away from the wall. Do what feels right for you. Now, support yourself with your hands placing them behind you as your swing your legs up onto the wall and with care allowing your upper body, back, shoulders and head, to rest onto the floor, blanket or mat. Your hips should be nice and even against the wall or slightly away from the wall if that is your preference, but still parallel. Rest your arms out to the sides of your body, palms up. Close your eyes and relax. Allow your breathing to be natural and smooth. This is very calming pose that is great for reducing depression and anxiety. By coming into this inversion you are reversing gravity in the legs assisting in better circulation. Stay in this restorative pose for 5 to 15 minutes. To come out, slide your legs down or bend them down. Then roll over to one side and stay here for a few moments. Then come up to a seated position very slowly.
When not to do this pose or to modify / Contraindications:
Any eye, neck or back injury may be aggravated while doing this pose. For back and neck issues, take care and see if you can modify the pose in order to feel good. If you feel any stress or pain modify the position or come out of it completely. Always listen to the wisdom of your body.
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