Legs Up the Wall Pose

Legs Up the Wall, or Viparita Karani in Sanskrit, is one of the most restorative and accessible yoga poses. It's a gentle inversion that offers profound benefits with virtually no effort.

How to Perform

1. Find a Wall: Sit sideways next to a wall with your hip touching the baseboard.
2. Swing Your Legs Up: In one smooth movement, lean back and swing your legs up the wall as you lower your back to the floor. Your sit bones should be close to or touching the wall.
3. Adjust: Scoot your hips as close to the wall as is comfortable. Your legs should rest comfortably against the wall. A slight space between you and the wall is fine.
4. Relax Your Arms: Let your arms rest at your sides, palms facing up, or place one hand on your heart and one on your belly.
5. Close Your Eyes: Allow your entire body to relax. Let the wall support your legs completely.
6. Breathe Naturally: There's nothing to do here except be. Let gravity do the work.
7. Stay for 5-20 minutes. The longer you hold this pose, the more restorative benefits you'll receive.
8. Release: Bend your knees, roll to one side, and rest for a few breaths before sitting up.

Benefits

• Reduces swelling in the legs and feet
• Calms the nervous system and reduces anxiety
• Gently stretches the hamstrings and lower back
• Promotes lymphatic drainage and circulation
• Helps relieve insomnia and promotes restful sleep
• Can ease headaches and migraines

This is the perfect pose for the holiday season when life feels hectic. Even 5 minutes with your legs up the wall can reset your entire nervous system.

Namaste,
Andrea Borghi
Green Yoga Inc