viparita (inverted) + karani (action/attitude)
This amazing Beginner-friendly inversion has so many benefits that it makes me want to burst - but I won´t! Legs Up the Wall is not only a supported restorative supine pose, but is also a great prep pose to help ease you into Plough Pose. You can incorporate it into your regular practice - perhaps just before Corpse Pose - or think of it as a stand alone pose that you can wriggle into just before bedtime (in fact, do it in bed!). Because it´s an inversion, Viparita Karani quiets & calms the nervous system, but unlike some other inversions, it doesn´t put a lot of pressure on your neck & head. Like its Sanskrit name suggests, this is a “non-doing” pose that’s all about relaxing your mind & body, & just letting go of any tension in your body. For those of us who sit or stand a lot in our jobs, this pose will not only ease pain/discomfort, but will also prevent blood from pooling & staying in our legs. Runners & other athletes will benefit from this pose during cool-down. Warm up with Bridge Pose, some Supine Spinal Twists, & Wind Release Pose. Afterwards, Happy Baby Pose, Reclining Cobbler´s Pose (try the variation with legs up the wall), & Corpse Pose will thank your body for you. This pose can be simplified (those with reduced mobility can do this pose with knees bent & soles of the feet against the wall) or made more challenging (nix the wall!), but however you choose to express Viparita Karani, you´ll never look at your wall the same way again.
Benefits:
gently opens the backs of your legs, the pelvis, & the muscles supporting the spine & hips
increases hip flexibility (required to enter the pose)
reduces knee pain
relieves leg & foot cramps
alleviates tired legs
improves circulation, reducing the likelihood of blood clots
massages the kidneys, adrenal glands, & diaphragm
regulates the function of the internal organs
relieves neck tension & headaches
reduces stress, calming the breath & the mind preparing us for meditation
helps those of us with sleep disorders/insomnia.
Remember: to keep the shoulders, head, heels, knees, hips, & arms relaxed, yet active! This pose is relatively easy & relaxing, but it´s necessary to be mindful about your alignment: feet & knees are in line with the hips, as well as the head & shoulders.
Props: a towel placed under your neck will give you a bit of extra support if your neck is sore. If you experience discomfort in the lower back, support your lower back with a bolster or folded blanket. You can also lie on the floor and place your bent legs on the seat of a chair. So many options!
Modify or avoid Knees Up the Wall pose if you
have sustained any injury to your wrists or neck
are suffering from shoulder pain
have excessive fluid retention
suffer from high blood pressure &/or heart disease
have had a stroke
are menstruating or are pregnant
have glaucoma
suffer from esophageal reflux
have had a hiatal hernia.
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