Legs up the Wall Pose (Viparita Karani)

Benefits

• Relieves tired or cramped legs and feet
• Alleviates headaches
• Relieves lower-back pain
• Calms the mind

Tips

• Use your breath to ground the heads of the thighs bones into the wall, which helps release your groins, belly, and spine. 
• In the pose imagine that each inhalation is descending through your torso and pressing the heads of your thigh bones closer to the wall. Then with each exhale, pin your thighs to the wall and let your torso spill over the bolster away from the wall and onto the floor.

How to do

• Find an open space near a wall and sit next to it, such that your feet are on the floor, spread in front of you, and the left side of your body is touching the wall.
• Gently lower your torso down to the ground as your legs lift up against the wall.
• Option to place a block, pillow, or folded blanket under your hips to release any discomfort in the low back or hamstrings.
• Allow your head to rest on the ground or a pillow and place your arms wherever they are most comfortable.
• Stay in the posture for up to 15 minutes.
• To release, push the bottoms of your feet into the wall and lift your hips slightly. If using a support, move the support out of the way. Gently roll to one side and stay for a few breaths before returning to your seat

Video

• Option to place a block, pillow, or folded blanket under your hips to release any discomfort in the low back or hamstrings.
• Allow your head to rest on the ground or a pillow and place your arms wherever they are most comfortable.
• Stay in the posture for up to 15 minutes.
• To release, push the bottoms of your feet into the wall and lift your hips slightly. If using a support, move the support out of the way. Gently roll to one side and stay for a few breaths before returning to your seat

Warning

Avoid this pose during below condition.

• Menstruation
• Pregnancy
• High blood pressure

If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana.