Yoga Corner:  Legs Up the Wall Pose

By Wilderness Cowan, CYT

The pose and its benefits:

Legs Up the Wall Pose (Vip-par-ee-tah-car-ahn-ee) is one of my favorite poses to do at the end of a long day to relieve tired or cramped legs and feet and calm the mind. The restorative nature of this pose allows blood to flow to parts of the body that have been abandoned as we stand or sit vertically all day. It is refreshing to the brain and removes stagnant blood from the lower extremities. Restorative Yoga is a style that is especially focused on passively relaxing ones muscles and letting go of stress and tension. Restorative Yoga rests the body and engages the mind allowing all of your concentration to focus on the breath and positive healing thoughts.

Getting into the pose:

You will use a small support under your hips for this pose. You may use a yoga bolster if you have one, but a rolled up blanket or towel will do just the same. You may begin by lying on your side with your knees bent and then gently roll onto your back while extending your legs up the wall. You want your hips to be a few inches away from the wall, once you are at a comfortable distance from the wall your legs should feel weightless and able to support themselves. Open your shoulder blades away from the spine, and allow your arms to rest extended out from your sides, palms facing up.

While in the pose close your eyes and relax all of your muscles, open the chest and heart, and feel the legs release. Nourish the body with this sense of giving in and letting go. Breathe calmly and naturally feeling the gentle rise and fall of the breath in the abdomen. Stay here for 5-10 minutes, or longer if you’d like. If your feet begin to tingle while in the pose you may bend the knees out to the sides, touch the soles of the feet together and slide the outer edges of the feet along the wall bringing your heels close to your pelvis.

Releasing out of the pose:

To come out of the pose, be sure not to twist off the support when coming out. Instead, bend your knees and push your feet against the wall to lift your pelvis off the support. Then slide the support to one side, lower your pelvis to the floor, and gently roll over to one side. Rest on your side for a moment then gently use your arms to bring yourself back up to a seated position.

Cautions and Contraindications:

Many teachers maintain that this pose is an inversion, and as such feel that it should be avoided during menstruation or pregnancy. Others though recommend the pose even during menstruation and pregnancy. As with any inversion Viparita Karani should be avoided if you have serious eye problems, such as glaucoma. Please practice this pose at your own discretion.