Legs Up The Wall (Viparita Karani) is a deceptively simple asana with numerous physical and mental benefits. You can do Legs Up The Wall with or without a bolster.
English Name: Legs Up The Wall
Sanskrit Name: Viparita Karani
Difficulty Level: 1
Start Position: Seated on floor or bolster
Prop: Bolster, folded blanket, or firm pillow
Sit one end of a bolster with your left or right hip up against a wall. Bend your knees.
Place your hands behind your back on the the floor, and lean backwards.
Turn your hips and place both feet up on the wall.
Position your buttocks as close to the wall as is comfortable keeping your legs straight and up against the wall. Lie down our back with your arms out to the side, palms facing up. Close your eyes, relax, breath slowly, and remain in the pose as long as it feels comfortable.
- Relieves leg and feet fatigue
- Prevents edema
- Prevents varicose veins
- Relieves mild back pain
- Relieves insomnia
- Relieves headache
- Improves circulation
- Reduces stress, anxiety, and mild depression
- Calms the mind
- Serious neck or back injury