Viparita Karani (Legs Up The Wall Pose) – by Lets Yoga

This blog is an easy guide by Lets Yoga about everything you need to know about Viparita Karani (Legs Up The Wall Pose).

Generally, Viparita Karani (Legs Up The Wall Pose) is practiced at the end of the yoga session before Shavasana and Pranayamas. Legs up the wall pose is also Therapeutic for various diseases.

Viparita Karani (Legs Up The Wall Pose)
Viparita Karani – Legs up the walls pose

Pronunciation & Meaning

(vip-par-ee-tah car-AHN-ee)

In Viparita Karani, Viparita means turned upside down, reversed, Karani means action, doing. Therefore this pose is also known as Legs Up The Wall Pose

Step-By-Step Instructions

How to do Viparita Karani (Legs Up The Wall Pose)

Step 1

Just lie on the floor facing the roof near a wall with legs up and your buttocks touching the wall as shown in the image.

Step 2

You can keep your hands beside your body or above your head and feet touched together or at little distance.

Step 3

Breathe normally and relax in this final position for about 3-10 minutes.

Benefits of Legs Up The Wall Pose

  • Improves digestion.
  • Reliefs headache.
  • Good for low or high blood pressure.
  • Helps fighting insomnia and migraine.
  • Improves immunity and strengthens the immune system if practiced daily.

Precautions for Legs Up The Wall Pose

Viparita Karani (Legs Up The Wall Pose) should be avoided if you have any serious back or neck injuries, or have serious eye problems like glaucoma, or have gone through any recent surgery. If you have one of these problems then consider practicing under the supervision of an experienced Yoga teacher.

Consult a doctor before starting an exercise regime.

More Information about Legs Up The Wall Pose

Sanskrit Name of the Asana

Viparita Karani

Asana Level

1

Modifications

To experience a little more relaxed state while doing this pose, you can place a sandbag or a thick blanket or towel or mat below your buttocks, touching the wall.

Warm-up Asana

Follow-through Asana

Generally, Viparita Karani (Legs Up The Wall Pose) is practiced at the end of the yoga session before Shavasana and Pranayamas.

Advancement

If you wanna deepen leg up the wall pose then try doing this pose without the wall and with buttocks and legs supported with hands as shown in the image below.

Beginner’s Tips

Viparita Karani can be performed with feet touched together or at little distance, if you have any difficulties in keeping the feet at distance then you can tie a strap or a belt just above your knees, which will help you a lot in your case.

While performing this pose if your legs start to tingle, then bring your legs down or a moment or bend your knees to the chest level and start performing Legs Up the Wall again

Learn more about Legs Up The Wall Pose

Frequently Asked Question (FAQs)

How long can I do a Legs Up The Wall Pose?

You can do Legs Up The Wall Pose for about 3-10 minutes.

How to pronounce Viparita Karani?

Try saying (vip-par-ee-tah car-AHN-ee)

What does Viparita Karani means?

In Viparita Karani, Viparita means turned upside down, reversed, Karani means action, doing. Therefore this pose is also known as Legs Up The Wall Pose

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