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Journey Pages, The Hugger Mugger Yoga Blog

Viparita Karani: Legs Up the Wall

posted by Charlotte Bell on February 7, 2013 |

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legs up the wall

Viparita Karani - Legs Up the Wall Pose

It’s National Viparita Karani Week:  Stop What You’re Doing and Get Those Legs Up the Wall

The yoga blog, it’s all yoga, baby, just tipped us off that this week—February 4-10—is National Legs Up the Wall Week. Apparently Toronto-based yoga teacher, David Good, feels that taking a load off your busy legs and your busy life is worth designating a week for. We agree.

It’s a genius idea, actually. In our Western addiction to busyness we often feel we have to justify taking time out, even if it’s to practice a Restorative pose. If we’re not jumping around from one pose to the next, burning calories and raising our heart rates, we’re not accomplishing anything, right? Wrong! Legs Up the Wall is a powerful pose (read on). Creating a week to focus on it gives our Western sensibilities justification to give ourselves a break, and reap some pretty powerful benefits in the process.

Viparita Karani is a curious mix: It’s an inversion, a backbend and a Restorative pose. Inverted poses nourish the endocrine glands, promote circulation, balance metabolic function and increase blood flow to the brain. The inverted orientation, combined with neck flexion (chin moving toward chest) stimulates the baro reflex, a chain of chemical reactions that suppress the sympathetic (fight or flight) nervous system and let us rest in the parasympathetic (rest and digest) side.

Back bends are exhilarating, and can brighten the heaviness of fatigue. Back bending expands the rib cage, freeing the lungs for deeper breathing, and opening the heart area. The combination of back bending and inverting rejuvenates our energy by promoting free respiration and bringing about profound rest. The effect is a deep, internal cooling of the physical, mental and emotional bodies.

Setting Up

To get started, you’ll need up to three firm blankets (wool or cotton are best) or a yoga bolster and one firm blanket. It’s possible to practice with just one firm blanket if that’s what you have on hand. You may also want to use a strap and an eyebag.

Fold two of your blankets into a bolster size (eight to ten inches wide), and stack one on top of the other. Place them parallel to and four to eight inches from the wall. Fold your third blanket to the same size and place it perpendicular to the other two, forming a “T” shape. You can replace the stacked blankets with a bolster if you prefer. If you have only one firm blanket, use it to replace the blanket stack. Improvise with what you have.

Sit on the right end of your stacked blankets so that your left side is touching the wall. Tuck your knees in toward your torso and carefully roll toward the center of your stack so that you end up on your back with your legs extending up the wall and the tops of your shoulders and back of your head resting on the third blanket. Your buttocks will hang slightly off the blanket. Adjust your position so that the perpendicular blanket is centered under your shoulders and head.

Viparita Karani’s “clear lake” refers to the oval area from the bottom of your breastbone to the top of your pubic bones. In order for your lake to be clear, it must be horizontal. If the lake is tilted toward your head, its waters will spill out toward your chest and head, creating agitation. So make sure that your entire abdomen is horizontal. Move your blankets away from the wall if necessary.

You can stay in Legs Up the Wall for a couple minutes or as long as 20 minutes. You might enjoy placing a strap around your thighs to prevent your legs from splaying apart. Use an eye bag if you have one. If your legs tire of being upright, or if they start to tingle, bend your knees and lower them into a cross-legged position while the rest of your body stays in Viparita Karani.

Let go of resistance to gravity. Breathe naturally and let your consciousness expand throughout the entire body. Let thoughts come and go. Relax and let go of control.

Comfort is paramount. Pain or discomfort can agitate the body/mind, and will diminish the effects of the pose. If your back is uncomfortable, try lying flat on the floor with no blankets to elevate your hips, and extend your legs up the wall.

When you are ready to leave the pose, bend your knees and slide your feet down the wall. Roll onto either side and pause there before gently pushing up to a sitting position. It’s important to leave Viparita Karani with care and mindfulness, to preserve the calm energy you’ve generated by practicing the pose.

Modifications and Contraindications

Legs Up the Wall Pose is contraindicated in some cases. People with eye conditions such as glaucoma and detached retina should not invert. Nor should those with hiatal hernias or heart conditions. In general, women should not practice inversions during menses; however, I happen to know several experienced yoga teachers who love to practice Viparita Karani when they are on their periods. Backbends are contraindicated for people with spinal issues such as spondylolisthesis or spondylolysis, and for pregnant women in their second and third trimesters.

People with controlled high blood pressure can modify by lying flat on the floor with their legs up the wall, increasing the height under their hips gradually over months of practice. It’s a good idea to check the effect of the pose with a blood pressure monitor after you’re finished. Over time, regular practice of Viparita Karani can lower blood pressure.

Resting your legs up the wall reenergizes your legs after a vigorous hike or run, or after a long period of standing. Viparita Karani is the best pose I know to settle an agitated, insomniac mind. It simultaneously calms and rejuvenates. Viparita Karani is a cool, luxurious oasis you can visit any time.

Post By Charlotte Bell (229 Posts)

Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice, published by Rodmell Press. Her second book, Yoga for Meditators (Rodmell Press) was published in May 2012. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and folk sextet Red Rock Rondo, whose DVD won two Emmy awards in 2010.

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3 Responses to “Viparita Karani: Legs Up the Wall”

  1. Journey PagesYoga for Insomnia: Relax Your Body, Relax Your Breath | Journey Pages Says:

    […] of my favorite Restorative poses to alleviate insomnia is Viparita Karani (pictured above). Go to this article to read how to practice it. Feel free to practice the three-part exhalation as you lie in the […]

  2. Suza Francina Says:

    Thank you for this great reminder of the benefits of Viparita Karani. I especially appreciate your notes with the Contraindications. In over forty years of teaching people of all ages including many over 80 and 90, I’ve never met anyone who did not enjoy the tranquilizing and re energizing effect of this pose. For very stiff people or elderly beginners with health issues noted above, sometimes I introduce the pose with their lower legs on a chair seat and then later turn the chair around (legs straight up against back of chair with a folded sticky mat across top of back of the chair for comfort) if they have difficulty getting close to a wall.

    This pose is truly one of the great gifts of yoga!

  3. Charlotte Bell Says:

    Thanks, Suza! Thanks for your modification suggestions. I personally enjoy practicing Viparita Karani with my shins/lower legs on the seat of a chair. I can stay in the pose a lot longer that way.

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