Yoga Pose of the Month: Viparita Karani (Legs Up The Wall)

This ultra-relaxing restorative yoga pose helps to alleviate low back pain, induces the parasympathetic nervous system (the rest and digest nervous system), reverses the flow of blood and lymphatic fluid giving the heart a break, energizes tired legs.

What you need:

  • Sticky mat

  • Blanket

  • Eye pillow

How to:

  1. Bring your mat to a wall

  2. Position your left hip next to the wall on one side of your mat

  3. Place your left hand down onto the mat, swing your legs up onto the wall

  4. Lie down on your mat with your legs comfortably placed up the wall

  5. Shimmy yourself so your sitz bones are touching the wall. You should have a gentle bend in the knees

  6. Place the blanket under your head and the eye pillow over your eyes

  7. Begin to listen to your breath as it enters and exits your body. It can be helpful to explore the sensations of breath that you feel in your body

  8. See if you can melt into the pose, allowing the floor and the wall to hold the body, letting the bones become heavy and the skin to become soft

How long:

You can stay in this pose for 5-20 minutes. If you're a beginner, or if this pose is new to you, you may want to start with 5 minutes and gradually build the time up. When you're ready to come out of the pose, draw your knees to your chest and roll into a fetal position.


  • Hypertension

  • Glaucoma

  • Hernia

#yoga #poseofthemonth

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