Legs up the Wall – Viparita Karani

Legs up the Wall Restorative; relieves tired legs

Key Benefits

  • Alleviates tired, cramping legs and feet, and back ache
  • Calms the mind
  • Softly opens the backs of the legs

Instructions

  • Sit on the floor facing a wall. Move your buttocks in as close as you can to the skirting board. Lower your back to the floor and straighten your legs up the wall. Allow your feet to fall out to the sides. Relax completely. Breathe full yoga breaths.
  • Hold for as long as is comfortable, up to 10minutes.

To come out of the pose: draw your knees in to your chest and roll to one side. Rest for a while before slowly coming up to sit. Shake out your legs to help balance your blood flow.

Modification’s & Variations

  • Place a bolster or cushion under your hips for more elevation in your legs
  • If you find it hard to relax your legs, try moving away from the wall a couple of inches so that your legs ‘lean’ against the wall more easily.
  • If you start to get pins and needles, bend your legs and hug your knees into your chest. When you feel ready again, re-enter the pose. Some people are more prone to the sensation of pins and needles, so don’t worry too much if you seem to experience this feeling whenever you practice this pose. Just stay in the pose as long as is comfortable for you.

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