LEGS UP THE WALL POSE
Viparita Karani (VIP-uh-REE-tuh kah-RAH-nee)
BENEFITS OF LEGS UP THE WALL POSE
- Stretches the quadriceps muscles
- Relaxes and lengthens the lower back
- Relaxes the neck and the shoulders
- Soothes the nervous system
- Prevents varicose veins
SUMMARY OF LEGS UP THE WALL POSE
Legs Up The Wall Pose, or Viparita Krani, is an inversion pose which means it exerts an excellent soothing effect on the nervous system. At the same time, it relaxes the upper body while stretching the quadriceps muscles and preventing vascular problems in the shins, promoting healthy blood flow.
LEGS UP THE WALL POSE TUTORIAL
1.) Begin sitting next to a wall with your right side pressed against the wall.
2.) Sit back and turn to lay on your mat so that your glutes are up against the wall.
3.) Wiggle yourself forward so that you are as close to the wall as possible and extend your legs straight up the wall.
4.) Relax here for however long you would like. To exit the pose, simply reverse the steps.
HEALTH BENEFITS OF LEGS UP THE WALL POSE
LEGS UP THE WALL POSE FOR STRETCHING
The Legs Up The Wall Pose provides a stretch to the quadriceps muscles.
LEGS UP THE WALL POSE FOR RELAXING THE UPPER BODY
Everyday, the muscles and the spine of the neck and the chest area are actively pressured. The Legs Up The Wall Pose offers to give them a breather and relaxes the area properly.
LEGS UP THE WALL POSE FOR CALMNESS
Being an inversion pose, The Legs Up The Wall Pose exerts a soothing effect on the nervous system, calming down the mind and hence providing focus and clearer thinking throughout the day. It is also a great occasion to destress and unwind.
LEGS UP THE WALL POSE FOR VASCULAR PROBLEMS
In today’s era, we are prone to be working more while sitting down, which can create troublesome vascular problems. The Legs Up The Wall Pose inverts the blood flow in the legs, preventing varicose veins and other analogical diseases.
Contraindications & Cautions
- No specific contraindications or cautions unless the pose is giving you pain what should be consulted with a professional.
Modifications & Deepening the Pose
LEGS UP THE WALL POSE TO ENGAGE THE SPINE MORE
To engage the spine more and sculpt its healthy bend, you can use blocks in this variation of the Legs Up The Wall Pose. Take how many blocks you need to lengthen the spine according to your preferences and adjust them horizontally or supine as you wish as well. Keep the arms on both sides of the trunk like in the original pose.
LEGS UP THE WALL POSE TO STRETCH ONE LEG MORE
If you would like to provide a deeper stretch to just one of your legs, you need an appropriate wall or a door frame. To do this variation, the stretched leg needs to stay as in the original position while the second leg lies straight flat on the ground, toes of the foot pointing upwards. Arms lying flat on the hips.
LEGS UP THE WALL POSE WITH A STRAP
You can recreate the Legs Up The Wall Pose easily with a strap. To do this, keep the legs and arms just like in the regular pose however first stabilize the feet with the strap so that the legs can remain strengthened. The base of the strap should lie under your head.
