Reverse the effects of gravity as you melt into the floor in this week’s pose of the week, Viparita Karani, Legs Up The Wall Pose! Visualize Prana, life force or energy drawing down the legs and filling the entire torso as you melt into the floor.
Benefits:
Stretches the back body (hamstrings and low back), calms the mind, relieves tired legs, may alleviate symptoms of various conditions including anxiety, insomnia, digestive problems, headaches, menstrual cramps and more!
How to:
- Find a space on the floor against a wall that is clean and clear.
- Start sitting on the floor, knees bent and your right side against the wall.
- Lean to the left to place your left forearm on the floor.
- Swing your legs up the wall as you release your back towards the floor.
- To move the hips closer or further away from the wall, bend the knees so feet are on the wall, press into the backs of the arms and feet to lift and shift the hips.
- Keep the back of the head and spine resting on the floor.
- Legs are straight up the wall.
- Position the arms in a low V down by the sides, palms facing up and inner arms spinning out.
- Breathe across the chest and soften the belly.
- Relax the feet and ankles.
- Hold and breathe evenly for 5-10 minutes (start with a shorter time if needed)
- To release bend your knees so your feet are on the wall, press into the feet and elbows to lift and shift the hips back away from the wall. With hips on the ground and knees to chest roll to one side and then lift up through hands and knees.
Modify it:
If you have access to props then try with a block, blankets or bolster under the hips and low back (if comfortable the pelvis may hang slightly off the support.) If the legs fall apart as you relax then wrap a strap around the legs. If the body is the lower back rounds and/or sensation is too intense in the hamstrings then move hips further away from the wall. If the neck feels flat then place a small rolled towel underneath it.