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Do you want to find a yoga pose that can provide stress relief, decrease anxiety, reduce mild depression, relieve headaches, and give an energy boost? Try Viparita Karani, or Legs Up the Wall Pose! This pose is one of the best yoga poses to relieve stress. It certainly has become a favorite of mine and I hope it can become a favorite for you too.

I have often included this pose in yoga classes that I have taught, but it never gets the amount of attention it deserves. In an hour-long class, we stay in the pose for a minute or 2 and then move on.

When I practice this pose at home, 5-10 minutes in the pose is more of the standard and frequently longer! Viparita Karani is one of my go-to yoga poses to relieve stress!

This pose is what comes to mind when I think of “self-love,” or “self-care.” This pose shows us that the receptive part of our practice is just as important (perhaps more) than the active aspect of our yoga practice.

The message that is inherent in Viparita Karani is one that we know deep down, but don’t always give the proper attention. That is… we need rest and self-care. We need to be able to tell ourselves, “Today I’m going to take it easy and relax.” Not just once in a blue moon, but on a regular basis! You can at least give yourself this self-nurturing gift for 10 minutes once a week!

One beautiful thing about this pose, there is no warm-up required. You can practice Viparita Karani on its own! So it really does not take much time at all and the benefits are impressive.

This pose is good for almost anything that ails you. Read on…

Therapeutic Applications

  • Anxiety
  • Arthritis
  • Digestive problems
  • Headaches and migraines
  • Mild Depression
  • Respiratory ailments
  • Urinary disorders
  • Varicose veins
  • Menstrual cramps
  • Premenstrual Syndrome
  • Menopause

Health Benefits

  • relief for tired legs or cramps in the feet or legs
  • stretches the back of the legs, front of the torso and back of the neck
  • relieves a mild backache
  • calms the mind
  • boosts energy
  • boosts immune system

I recommend that you practice this pose for at least 5 minutes, working up to 15-20 minutes.

The Nitty Gritty – How to Do Legs Up the Wall Pose

    1. Collect props – 2-3 yoga blankets or a bolster, yoga strap, eye pillow (optional), yoga mat (optional)
    2. Set up your mat with the short end against the wall. Fold your blanket to make a yoga bolster. The more flexible you are, the higher your prop can be. You can fold up two blankets and stack them, or use a yoga bolster. For less flexible individuals, use a lower prop – one blanket, folded in half lengthwise, then folded into a square, then folded again (into a rectangle). If you are more flexible in the back of the legs, the blanket can be placed closer to the wall (0-6 inches from the wall), if you are less flexible, place your blanket bolster further from the wall (~12 inches away.) These are estimates, you can adjust as needed. If you are more flexible you may want to use two folded blankets, stacked on top of each other, or use a yoga bolster.
    3. Sit with the side of your body against the wall, just off of the yoga mat. Take a strap made into a loop, around the shins or the thighs just above the knees, and cinch it up slightly so there are still a few inches between the knees.
    4. Bring your back and head down onto the mat as you swing your legs up the wall. Slide the feet across the wall lifting the hips and place the hips onto the blanket stack or bolster. Adjust your distance from the wall, so that you can rest easily with the legs up the wall. The strap is used so that you don’t have to “hold” the legs there, but can rest.
    5. Place an eye pillow over the eyes if desired. Place the arms on the floor away from the body with the palms up.
    6. Use a calming breathing practice to help you release into the pose. Inhale to the count of 3 or 4, exhale to the count of 5 or 6. Lengthening the exhale breath is relaxing to the body. Do this for as many breaths as you like.
    7. Then just settle into rest. The “work” in the pose is to let go and surrender. Take at least 5 minutes in the pose, work up to 15-20 minutes.

Contraindications

Do not practice this pose if you are currently experiencing the following conditions:

  • Glaucoma
  • Uncontrolled hypertension (high blood pressure)
  • Hernia

Tips

This is an excellent pose to relieve tired legs and feet. For example: after a long day on your feet, following a bike ride/hike or long playtime on your feet at the park with the kids.

A folded blanket under the head can add to your comfort.

You may like to have a blanket across the abdomen.

YouTube Video

Watch my YouTube Video for a visual demonstration and verbal explanation of this pose.

Add this pose to your self-care list.  It’s easy to incorporate into your list of yoga poses for stress relief. Be open to what happens when you let yourself rest in this mild inversion pose. Try it and share your comments below!