Viparita Karani Yoga (Legs Up The Wall Pose) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com (2024)

The practice of Viparita Karani (Legs Up the Wall Pose), which is included in modern yoga practices, is a simple inversion done in the supine position. This restorative practice comes with many benefits, and these are explained below:

1. Stretches, Strengthens, Lengthens: Viparita Karani gently stretches the hamstrings, glutes, and pelvis, along with the muscles supporting the spine and hips. Given the nature of this pose with the legs and hips against the wall, it reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. With hip joints stable and the lower back and the sacral spine having support, keeping the legs up the wall becomes supportive and easier without pressure on the shoulders and the lower back. This pose passively strengthens the quadriceps and the knee joints with a gentle stretch in the corresponding muscles like the hamstrings, glutes, and calves. While lengthening the legs, there is also gentle pressure on the core.
2. Flexibility and Range of Motion: In the practice of Legs Up The Wall, the most important aspect is learning to move towards the wall to raise the legs up. To ensure that the legs are as close to 90 degrees, students should be comfortable to keep adjusting their hips and back to go closer to the wall. This action requires the flexibility of the hips, shoulders, and knees to make the transition towards the wall smooth and safe. With time, once students learn to lie down as close to the wall, then the picking of the legs up will be smooth. Hence the practice of this pose helps students gain better flexibility in their hips, shoulders, and knees, engaging them without overstressing them. This kind of improved range of motion of the hips towards the wall prepares them for other poses against the wall like Wall Sarvangasana (Wall Shoulderstand Pose), or even Half Plough Pose Feet On Wall (Ardha Halasana Feet On Wall), and similar poses.
3. Chest, Diaphragm, and Breath: With a well-supported upper back, the chest is neutral and the breath is calm and mindful. The upper back is well-rested and it supports the chest in a neutral position.
4. Awareness and Focus (Concentration): The tricky part about the practice of Legs Up The Wall Pose is being conscious about the efficient use of the hips and legs as you go towards the wall, and then stretch the legs against the wall. Once up there, then the entire focus is on just relaxing the breath and body, which is difficult. Hence, yoga teachers should constantly guide their students to bring back their awareness to the breath, to ensure they get the best from this restorative practice. In addition to being aware of their breath, they should also be instructed to keep the shoulders, head, heels, knees, hips, and arms relaxed, yet active. With this kind of awareness, students can slowly learn to surrender to the pose, which should be the final goal of yoga. Learning to surrender in a pose is almost like meditation, which again is the primary goal of yoga as per the Hatha Yoga Pradipika.
5. Alignment and Posture: While this pose is easy and relaxing, in order to gain the best from this practice a few things like alignment play an important role. The placing of the feet and knees in line with the hips, the head and shoulders in line with the hips, the conscious internal rotation of the hips, and finally the grounding action of the heels together make for a complete posture. This then helps keep the body relaxed, taking all the awareness towards just the breath. In addition, if this pose is practiced to address kyphosis, then rest assured, the posture will change to some extent and with time, to a great extent. Also since this pose creates a flat and strong upper and mid-back it helps in reducing a hunch back or drooping shoulders. The Legs Up The Wall Pose, when maintained for a longer period, strengthens the core and reduces the abdominal fat by toning the abdominal muscles. This gives a strong muscular sculpted look to the body which helps in body alignment and posture.
6. Energizing, De-stressing, and Relaxing: The stretch at the sacral and lower spine opens up any compressions and relaxes the spine. This pose is an inversion, it brings a soothing effect on the entire nervous system. It further calms the mind if the focus is on breathing deeply while in this pose. Its restorative nature and breath awareness are relaxing.
7. Stimulation and Organs / Circulation and Systems: This pose enhances digestion with increased blood flow to the abdominal organs. The heart's functioning is rhythmic due to the enhanced blood flow from the venous system. The impure blood from the venous system is circulated better with the legs inverted and reduces the pressure on the heart. It strengthens the arteriovenous system. Additionally, after releasing from the pose and bringing the hips and legs to a neutral position, there is the release of fresh blood towards the legs and hips. This helps keep the body light and supple. Better circulation of blood helps the bodily functions in many ways, keeping the overall body healthy and fit, and this can be achieved with this pose, since it can also be held longer, like 10-12 minutes.
8. Therapeutic, Healing, and Ailments: Viparita Karani (Legs up the Wall Pose) is therapeutic to varicose veins by enhancing the blood supply to the heart from the legs due to the inversion. It reduces the risk of heart disease by preventing the formation of blockages. The abdominal toning helps to tone the uterus and the reproductive organs and it is effective for treating urinary incontinence and pelvic organ prolapse (a common ailment for women post-menopause). It helps in alleviating lower back pain by strengthening the lumbar and the sacral spine. Ailments related to the lower back like lumbar spondylitis or piriformis syndrome can be addressed. With the wall support teens and kids can benefit since it is good for tired legs, which is a common complaint in kids and teens. In addition, when taught with proper instructions, this practice can also address sciatica issues that are not very severe. In another case, students with tailbone pain (coccydynia) may benefit from this practice as it releases the stress from the sacral spine and addresses the tailbone misalignment without putting pressure on the sit bone and the lumbar spine.
9. Balance and Emotions: This relaxing restorative practice calms the nerves and helps to reduce anxiety and restlessness. It is perfect for developing a calm mind and a relaxed body. It stimulates the first three chakras and ensures the energy flow (prana) to the upper body, to be smooth and efficient, and vice versa. This energy flow creates vigor and zeal in the practitioner.
10. Others: Included in the cool down practices of Sports Yoga, Viparita Karani helps with fatigued legs. Thus, runners, athletes, swimmers, or even rock climbers can benefit from this practice. Postnatal women can practice this to strengthen their hips and lower back. Seniors can do this pose with their knees bent according to their capacity, like in Supine Feet Resting On Wall initially, and then move towards Viparita Karani.
11. Preparatory Pose: This pose is preparatory to advanced poses like Half Plough Pose (Ardha Halasana), Plough Pose (Halasana), or even Waterfall Block Under Sacrum.

The practice of Viparita Karani, although a very relaxing and restorative practice comes with a few precautions to keep in mind, since the moving of the hips and legs towards the wall can be tricky. These precautions are explained below:

1. Injury and Surgery: The moving of the hips, back, and shoulders towards the wall, and then the action of lifting the legs up can be a contraindication for students who already have some injuries related to the hips, spine, pelvis, knees, ankles, shoulders, and rib cage. Some stress will be caused to the injured area while going into and out of the pose. Additionally, for those students who are recovering from any kind of surgery related to any part of the body, then, yoga teachers should be aware of this condition, and refrain from this practice.
2. Physical Strength and Weak Body: Students with acute spinal ailments and deformities like scoliosis and kyphosis need to avoid this pose. Also, students with acute sciatica need to avoid this straightening of the leg as it can add to excess pressure on the nerve. Reclined Legs Raised Pose Bolster Variation Knees Bent (Viparita Karani Bolster Variation Knees Bent) can be considered as an alternative practice, however, care should be taken to guide and instruct the students. Since the moving action towards the wall can put undue pressure on the hips, shoulders, back, knees, and feet, for students with a weak body structure or constitution, or even for those who are recovering from a long ailment, then they should be discouraged from this practice.
3. Others: Women in mensuration need to avoid this pose as the menstrual flow is against gravity and poses that release the Apana Vayu are more beneficial.

• If you find it hard to balance your straight legs on the wall, then keep the knees a bit bent and place the entire foot on the wall with the soles of the feet touching the wall. This will ensure that the legs don’t feel any "tingling" during the Legs Up the Wall Pose.
• If there is a pulling sensation at the lower back, then supporting the lower back with bolsters or blankets is a good alternative. This way the pose takes a different shape and the back feels relaxed and calm.
• If one wants to take Viparita Karani to the intermediate level, avoid the wall and use no support. This will benefit in tightening the abdominal muscles and give a better toning to the hips and the abdomen.
• This pose can be done with many props like a chair, bolster, blanket, or blocks. Placing these at various places below the back and the neck gives the pose the complete look and supports the body while bringing in maximum benefits.

Given below are the step-by-step instructions to follow for this restorative practice - Viparita Karani (Legs Up The Wall Pose):

1. Begin by standing close to the wall while facing the wall. Have your pinky toe touch the wall ending at the floor. Inhale and sit on the floor continuing to have the pinky toe touching the wall with knees bent. The outer side of the right buttocks should touch the wall. Exhale and place the palms on the floor.
2. Inhale and slowly go down on your back and lie down having the shoulders close to the floor with knees still bent. Exhale completely relaxing the entire back on the floor.
3. Inhale again, raise the legs, and bring them on the wall, slowly adjusting the hips in order to bring the sit bone close to the wall. Place the heels on the wall. Exhale completely adjusting the hips and the legs and remain here.
4. Make sure the legs up the wall are perpendicular to the upper body and the toes are pointing downwards with the support of the heels on the wall. Keep the feet alert.
5. Find the right spot by moving your support until you know the right placement that feels comfortable for you.
6. The neck, shoulders, and chest should be completely relaxed as this pose is a restorative one and should be done with ease and comfort.
7. Inhale and slowly move your hips backwards, release the legs, place the feet on the floor close to the wall, and relax the lower back completely.
8. Stay in Constructive Rest Pose (Savasana Variation Bent Legs) as a final relaxing counterpose.

Learn more: Legs Up The Wall Pose Steps

The practice of Viparita Karani can be done without the wall support and with the support of the wrists. Using the arms and elbows strength, and placing the hands close to the lower back and hip will take the pose a step deeper improving further blood flow to the upper body and giving the abdominal muscles the extra effort to remain in the pose.

To take the pose to a more relaxing level, while the legs are up the wall, you could fold the knees and bring the legs in Sukhasana yoga pose. This is useful for allowing your abdomen to recede and relax.

Viparita Karani (Legs Up The Wall Pose) is a supine, restorative practiced with wall support. Though the student has to sync the breath to enter into the pose, once comfortable in the pose, the breath is rhythmic and at its natural pace. The following is the detailed instruction on breath awareness to enter into Viparita Karani (Legs up the Wall Pose):

• Inhale and Exhale: Stand close to the wall with the right pinky toe and shoulder touching the wall.
• Inhale: Inhale and sit on the floor continuing to have the pinky toe touching the wall with knees bent.
• Exhale: Place the palms on the floor.
• Inhale: Slowly go down on your back and lie down having the shoulders close to the floor with knees still bent.
• Exhale: Exhale completely relaxing the entire back on the floor and relaxing the upper and mid-back.
• Inhale: Raise the legs and bring them on the wall, slowly adjusting the hips in order to bring the sit bone close to the wall. Place the heels on the wall.
• Exhale: Completely adjusting the hips and the legs.
• Inhale and Exhale: Stay in the pose as per capacity, the longer the better. With every exhale, try to straighten the leg and stick it closer to the wall.
• Inhale: Slowly move your hips backwards and release the legs and place the feet on the floor close to the wall.
• Exhale: Align to Savasana Variation Bent Legs.
• Inhale and Exhale: Stay in Savasana Variation Bent Legs for 8 breaths.

Please click on the link below to listen to Sanskrit pronunciation of Viparita Karani (Legs Up The Wall Pose):
Play Sanskrit audio pronunciation for Viparita Karani