Legs-Up-The-Wall Pose
The Legs Up The Wall Pose, also known as Legs-Up-The-Wall Pose or in Sanskrit Viparita Karani , is a restorative yoga exercise that stretches the legs, promotes relaxation, and improves blood circulation. This pose is known to help reduce stress and fatigue , while also relieving swollen legs and feet.
Correct execution and technique
Follow these steps to perform Legs Up the Wall correctly:
- Find a free wall where you can lie comfortably.
- Sit on the floor with your hip as close to the wall as possible.
- Gently lie down on your back and lift your legs up so that they rest against the wall. Your legs should be fully extended and the hip may be slightly away from the wall if needed for comfort.
- Rest your arms at your sides with palms facing up to promote relaxation.
- Hold the position for 5-15 minutes while focusing on slow, deep breathing.
Common errors
Although this exercise is simple, small errors can still occur:
- Legs not stretched: Make sure your legs are as stretched as possible against the wall, but without overstretching them.
- Overstretching the back: Avoid pressing the back unnecessarily against the floor. If this is uncomfortable, you can place a folded blanket under the lower back for support.
- Hip too far away from the wall: It can be tempting to start with the hip too far away from the wall. Try to get as close as possible for a better stretch.
Modifications and Variations
If you have trouble getting close to the wall or find it uncomfortable, here are some modifications:
- Support under the hip: Place a pillow or blanket under the hip for extra comfort.
- Bend the knees: If it is difficult to keep the legs straight, you can bend the knees slightly and rest the feet against the wall.
- Use a yoga mat: Use a yoga mat or rolled blanket under your lower back for extra support, especially if you have back problems.
Reps and sets
Legs up the wall is a static position that should be held for 5-15 minutes depending on comfort level and experience. Start with shorter sessions and work your way up to longer sessions.
Breathing tips
Focus on slow, deep breaths. Inhale slowly through the nose, fill the stomach, and exhale slowly through the nose. This calm breathing helps you achieve complete relaxation.
Visual examples and video guides
Here are two videos showing different ways to do the Legs Up the Wall:
Try this amazing pose to reduce stress and promote relaxation after a long day!