Posted: July 3, 2018
Legs-Up-The-Wall Pose — Viparita Karani (Vip-pah-REE-tah-kah-rahn-ee) — is a deeply restorative posture that can be used as an alternative to Shoulder Stand. Legs-Up-The-Wall Pose is best when practiced with blankets underneath the neck and with a wall or other tall, flat, upright object for leg support. It gets its name from the Sanskrit words, Viparita, meaning inverted, and karani, meaning action.
Level of Difficulty: Beginner
Step-by-Step Instructions
Find a tall, flat, upright wall. Sit with your feet firmly planted on the floor and your left side directly against the wall.
On an exhale, move so your back is on the floor and your feet are flat against the wall.
With the support of your arms, gently wiggle your body closer to the wall until your sitting bones are directly against the wall and your legs are pointed vertically above you with both legs directly above your hips. Rest your head against the floor.
Make sure your pelvis is in a neutral position
If you experience discomfort while in this pose, lift your hips and place your bolster underneath your hips.
Relax your face and neck and allow your hands to rest on your belly or beside your torso on the floor.
Relax every part of your body while keeping your legs propped up against the wall.
Close your eyes and breathe deeply.
Stay in the posture for up to 15 minutes.
To exit the posture, gently bend your knees and push your body away from the wall. Turn to your right side and lie in fetal position before pressing yourself up to a seated position.
Benefits
- Provides deep relaxation
- Releases tension in the back
- Relieves knee pain by taking weight off the knees
- Relieves stres
Precautions
- Menstruation
- Pregnancy
- High blood pressure
Modifications and Variations
- To modify: In the case of neck soreness, place a towel underneath the neck for extra support.
- Variation: For a deeper stretch, bend both knees against the wall and bring the soles of both feet together, creating a “V” shape.
Preparatory Poses and Follow up Poses
- Standing Forward Bend | Uttanasana (Preparatory)
- Standing Wide-Legged Forward Bend | Prasarita Padottanasana (Preparatory)
- Butterfly Pose | Baddha Konasana (Preparatory)
- Wind-Relieving Pose | Pavanamuktasana (Follow-up)
- Savasana | Corpse Pose (Follow-up)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga course at an Art of Living Center near you.
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