Poses & Techniques

Increase Circulation and De-Stress with this Yoga Pose

 

‘Viparita Karani’ aka ‘Legs-Up-The-Wall’ Pose

Viparita Karani, more commonly referred to as ‘Legs-Up-The-Wall’ pose, is an easy inversion pose that is a great option for individuals with neurological disorders/diseases or anyone who is looking to incorporate more easy health practices they can safely do from their own home**.

Inversion yoga poses, like Downward-Facing-Dog or Wheel, positions the body so the upper body is inverted from it’s usual place above the lower body. 

These poses have a wealth of potential health benefits with the main benefit is improved circulation. We often stand or sit for the majority of our day, which if you have weak circulation, can cause retention of blood in your legs and result in swelling, discomfort, or in extreme cases, blood clots. 

Inverted poses, like Legs-Up-The-Wall, can reduce swelling in the legs and return the pooled blood back to circulation.

Improved circulation isn’t the only potential benefit with this pose. It’s also been correlated with helping reduce stress and also improved sleep!


Practicing Legs-Up-The-Wall pose can help you destress, improve blood circulation, and help with sleep!

**Please speak with your doctor prior to practicing this pose if you have uncontrolled high blood pressure, glaucoma, conditions that cause excessive fluid retention, or other health concerns that this pose my impact. 

Sources: Cleaveland Clinic & Dr. Chugh

How to do Legs-Up-The-Wall

Ready to try this restorative pose? These easy to follow steps will help guide you through your first practice!

01

Gather Your Props

Grab your mat or a comfortable blanket and lay it out on the floor near the wall you’re using.  A thin pillow for folded blanket can be used for a head rest.

02

Get into Position

Lay down on your mat or blanket on one side (right or left) with your knees bent and your buttocks close to the wall. As you roll to lie flat your back, swing your legs so they rest against the wall. You may scoot closer or further from the wall as you make yourself comfortable. Let your hands rest to either side of your body or on your belly and close your eyes. 

03

Enjoy the pose

You may feel a slight sensation in your legs as the muscles stretch. Focus on maintaining a comfortable breathing pattern as you relax into this restorative pose.

If you are a beginner, we recommend holding this pose for only a few minutes. You may increase the time as your practice develops over time. 

04

Exit the Pose

When you’re ready to exit the pose, bend your knees to your chest and roll back onto your side (left or right). Rest here for a few minutes before standing to avoid dizziness or light-headedness. 

  

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