After a long July day of errands, yard work or hours on your feet, there is something wonderful about lying down and letting your legs rest up against a wall. This simple position, known in yoga as viparita karani, is one of the gentlest restful poses there is. It asks almost nothing of you, needs no special flexibility and can become a quiet part of your evening wind-down.
As with any new movement practice, check with your doctor first if you have concerns. People who are pregnant, have glaucoma or other eye conditions, high blood pressure, heart conditions, or back, neck or hip problems should get personal advice before trying it.
Setting up
You need a clear stretch of wall and a soft surface to lie on, such as a rug, a yoga mat or a folded blanket. Some people like to do the pose on the bed with their legs against the wall behind the headboard.
- Sit sideways with one hip close to the wall.
- Lean back onto your elbows, then swing your legs up the wall as you lower your back to the floor. It may take a little wriggling to get comfortable.
- Let your sitting bones rest a few inches from the wall. You do not need to be right up against it; a little distance often feels better, especially if the backs of your legs feel tight.
- Rest your arms by your sides, palms up, or place your hands on your belly.
A folded blanket or a small pillow under your head can make the position more comfortable. Some people like a folded blanket under the hips as well, but keep it simple to start.
Settling in
Once you are in position, let the wall hold your legs. Allow your feet to relax and your knees to soften slightly if they want to. Close your eyes or let your gaze rest softly on the ceiling.
Turn your attention to your breath. Notice the rise and fall of your belly without trying to change it. You might feel your shoulders melting toward the floor and your jaw softening. If your mind starts making lists, gently bring it back to the breath or to the sensations in your legs and feet.
Stay for five to ten minutes, or as long as feels comfortable. Many people describe a pleasant feeling of lightness in their legs and a sense of stillness in the rest of the body. If your feet begin to tingle or feel uncomfortable, bend your knees and bring the soles of your feet together, or come out of the pose.
Coming out slowly
When you are ready to finish, bend your knees toward your chest and roll gently onto one side. Rest there for a few breaths before pressing yourself up to sitting. Take a moment before standing, especially if you feel light-headed.
Making it part of your evening
Legs up the wall fits easily into a summer night. Try it after a cool shower, before reading in bed, or while listening to a calming piece of music. Dim the lights, run a fan for a gentle breeze and let this be the moment the day officially ends. A few quiet minutes with your legs resting against the wall can turn an ordinary evening into a small ritual of rest.