Legs-Up-the-Wall Pose, also known as Viparita Karani in Sanskrit, is a restorative yoga posture that provides several advantages, making it a favorite option among those looking to unwind.
It is accessible to a wide range of individuals owing to its easiness and adjustment possibilities, making it ideal for those new to yoga or fitness. Legs-Up-the-Wall is a popular pose in Hatha, Yin, and restorative yoga courses. You may also perform it alone or as part of a cooldown.
Continue reading to learn how to execute Legs-Up-the-Wall Pose, how to adapt it, and how it may benefit you.
How to do it
Under your hips, insert a cushion, folded blanket, or bolster. Using a higher support, as well as moving your hips closer to the wall, takes greater flexibility. Adjust as needed to find your sweet spot.
Bend your knees for as long as you like, and if it helps, lay a cushion between your knees and the wall. Under your head and neck, you may place a pillow or folded blanket.
Cover your eyes with a mask or cushion to direct your attention within, a technique called as pratyahara.
- Sit with your right side facing the wall, knees bent, and feet brought in toward your hips.
- As you move to lay flat on your back, swing your legs up against the wall.
- Place your hips against or slightly away from the wall.
- Put your arms in whatever posture that is comfortable for you.
- Maintain this posture for up to 20 minutes.
- Gently push yourselves away from the wall to release the stance.
- For a few seconds, lie on your back and relax.
- Roll onto your right side, drawing your knees against your chest.
- Rest for a few seconds before carefully rising to your feet.
Once you’re familiar with Legs-Up-the-Wall Pose, you may try numerous versions.
One approach is to do a Butterfly Pose with your feet together. Bend your knees and bring your feet closer to your hips. Gently push your hands into your thighs to intensify the stretch.
Alternatively, in a wide-legged stance, allow your feet to open to the sides. This stretch will feel good in your hips and inner thighs.
Thread the Needle
Try the Thread the Needle variant for a deep hip opening.
To do this:
- Bend your right knee and position your outside ankle directly over your left knee at the bottom of your left leg.
- Bend your left knee slowly and push your foot onto the wall.
- Reduce the angle of your left foot until your shin is parallel to the floor.
- A stretch will be felt in your right hip and thigh.
- Maintain this posture for 1–5 minutes.
- Repeat on the other side.
Other options to consider
You might put a yoga strap across the base of your thighs to assist hold your legs in position. You may rest your low back, hips, and legs with this support.
Place a sandbag or other weighted item across the soles of your feet. Press your feet into the sack and toward the ceiling as you straighten your legs. Concentrate on releasing tension in your low back.
Let’s be honest: although the idea is to go inside and be receptive, you may want to multitask a little while this position. Spend some time practicing your breathing exercises. While the supine posture is not appropriate for all of them, you may try diaphragmatic, equal, or resonant breathing methods.
If you’ve ever fidgeted with your fingers, you may discover that utilizing hand mudras, or hand poses, helps you feel calm and focused.
Experiment with various hand mudras to achieve distinct states of mind or to establish objectives. Make an effort to hold each hand mudra for at least 5 minutes.
You may also employ acupressure points on your hands to get advantages such as increased energy, better digestion, and relief from minor health concerns. Or try some self-massage to reduce muscular tension, anxiety, and headaches.