Benefits of Viparita Karani – Legs up the Wall

Viparita Karani or legs up the wall is by far one of my all-time favorite yoga poses! If I don’t make it to my mat one day, for whatever reason, as long as I practice this pose I feel grounded and accomplished. Legs up the wall is incredibly rejuvenating and relaxing. This pose is extremely accessible, so whether you’re a seasoned practitioner, or you’re just starting out, this pose is for you!

Physical Benefits of Viparita Karani

physically, this pose gently works our hamstrings and creates space in our low back. By elevating our legs, it increases circulation and drains any excess fluid. People who suffer from edema or sciatica can benefit greatly from this posture. Furthermore, this pose can feel amazing after a long day of work as it relieves achiness in your feet, legs, and low back making it quite a powerful pose.

Additionally, legs up the wall can release pelvic muscles which is useful for alleviating menstrual cramps. Although there is some debate as to whether or not women should invert on their period, predominantly they are philosophical debates. Personally, because legs up the wall is so gentle, I find it to be valuable during my cycle. However, every woman is different so listen to, and honor your body.

Mental Benefits of Viparita Karani

The mental benefits of this posture are what makes it so incredible. It is a simple posture in comparison but holds so much value to our mind and body. For example, because this pose works into our hamstrings and taps into our sciatic nerve, it is believed to also tap into the energy of the first chakra. The first chakra is a space of grounding and connection. When we move into the energy of the first chakra, we can feel a little more ease and comfort in our minds.

Likewise, when we move into this pose and incorporate deep, steady breathing, we can lower our heart rate and calm our central nervous system. Making this pose the perfect posture to take when we are feeling stressed and overwhelmed. Practicing this posture right before bed can also help you sleep a little easier as this posture truly allows our body to relax and unwind.

How to

There are multiple variations of this pose but the most accessible, and comfortable, is to practice up against a wall. To do this, come to a seat with one of your hips right next to the wall. Use your arms to gently lower your upper body, as you guide your legs up the wall towards the ceiling. Your arms can rest comfortably by your side, or overhead like an oval or “U” shape to open up your chest and shoulders. Some people like to use a bolster or blanket underneath their hips for added elevation and increased relaxation in their pelvic muscles.

You can also practice this posture using a brick underneath your sacrum. To do this, lie down on your back and bend your knees keeping your feet grounded on the earth. Press down into your feet to lift your hips and take a brick underneath your sacrum – usually right about where the seam of your pants lies. Once you’ve placed your brick, you can lift your legs up towards the sky. This should feel pretty effortless if your brick is placed correctly. If not, you might need to wiggle around to find that sweet spot. Your legs should feel like their floating here.

Whatever variation you choose, keep your gaze soft or close your eyes and focus on your breathing. Don’t feel like you need to dramatically manipulate your breath here. Simply allowing our breath to naturally slow down, and being aware of this progression can be soothing. If you have tight hamstrings, feel free to add a gentle bend to your knees. Typically those with tight hamstrings prefer practicing this pose up against a wall. Utilizing the was involves a little less effort than practicing with a brick.

I hope you find this pose useful to you. Whether you practice the postures daily, or you’re just dipping your toes into the idea of yoga. Legs up that wall is incredibly powerful and very soothing for our mind and body. Definitely a good pose to have in your back pocket during times of stress and uncertainty.