Why legs up the wall pose is the ultimate Stress Buster
Yoga teachers are often asked to recommend the one ‘magic’ pose. While there is no correct answer to that, Viparita Karani or legs up the wall pose, is one of the simplest and most beneficial poses to practise.
Viparita Karani is a Sanskrit name which translates to inverted (Viparita) action (Karani). A restorative and rejuvenating pose, Viparita Karani is very approachable and can be practised even by those who are just beginning their yoga practice.
Because our legs support us throughout the day, taking the time to reverse that action allows the body to settle down and surrender. It relieves the feet, legs, spine, and nervous system of any accumulated tension. The mind begins to relax, releasing any stress and anxiety. This restful state prepares the mind for the higher practices of meditation and contemplation.
Viparita Karani is often the penultimate pose in a yoga sequence, and is followed by Savasana (corpse pose). It can also be practised by itself, or in preparation for meditation. A great time to practise this pose is before going to bed as it helps the mind relax and thus enables better sleep.
How to practise Viparita Karani
1. Lay down the short end of your mat beside a tall, flat wall. Have some folded blankets or cushions ready.
2. Sit on the mat with the left side of your body against the wall and your feet placed firmly on the floor.
3. While exhaling, make a gentle movement so your back comes on the floor and your feet are placed flat against the wall.
4. Take the support of your arms and gently move your body closer to the wall. Keep moving until your hips are touching the wall. Legs start stretching vertically up the wall until they are straight and come directly above the hips.
5. The head is resting on the floor.
6. Scan your body for any tension. Relax your face, jaw, neck, shoulders, and abdomen.
7. Rest your hands either beside your body on the floor or on your belly.
8. Once you feel settled, gently close your eyes and start focusing on the breath.
9. Stay here for as long as feels comfortable upto 20 minutes.
10. To come out of the pose, gently bend your knees. Push your body against and away from the wall. Turn to your right side and lie there with knees bent. Then gently push yourself up to come to a sitting position.
Modifications for more comfort
- Try keeping your knees soft so your kneecaps won’t lock
- If the back feels uncomfortable, try lifting your hips and placing a couple folded blankets or a bolster underneath the hips.
- To relax the neck further, place a pillow under your head.
Benefits of Viparita Karani
- One of the most relaxing poses, it helps calm the nervous system. Heart rate lowers which helps lower anxiety and stress.
- Brings stillness to the body and mind which enables better sleep. Helps reduce insomnia.
- Relieves tension from feet, legs and hips. The inversion action is effective in reducing swollen ankles and feet (edema), and varicose veins.
- Releases accumulated tension and stress in the back and in the knees
- Creates a deep stretch in the hamstrings
- Eases menstrual cramps
- Strengthens the digestive system
- Regulates blood flow in the body
- Is anti-ageing
When to avoid practising Viparita Karani
- During menstruation
- During pregnancy
- Hypertension or high blood pressure
- If there are any serious eye problems, e.g. glaucoma
