Today’s Pose is:
Viparita Karani ~ Legs up the Wall Pose
We translate this pose in English to: Legs up the wall; however, if you break down the translation: viparita means upside down while karani means doing. So we are doing upside down and that clearly invokes not only the inversion aspect of this pose but how it can turn things around … for the good.
While often offered in restorative classes, this pose should be a go-to pose most every day. It can be a struggle to get into the first time or two, especially with tight hamstrings, but fear not — props help!
Cues: Sit with one hip side against the wall, knees bent and feet to floor. (if using a mat, sit to the edge of the long side of your mat) Draw legs upward as you simultaneously release your torso to the floor. If you feel too far from the wall, try again. Wiggling up to the wall can be more tiresome and less productive. Legs may go straight or knees may be bent. Other variations are to take the bottoms of your feet together or take the legs wide. Take your arms out to the side with palms up for more chest opening or down at your sides for a quieter pose. Release your belly and let a heaviness come to the back side of your body. Stay for 5 
minutes (minimum) and focus on your breath. Take a breath in for a count of 3-5, pause the breath, and then release the breath for a count of 3-5.
Benefits: This pose helps ground you both in body and in spirit. It can help with lower back pain. It promotes better blood and hormonal circulation while relieving swelling in the feet. It should feel good for the back, however, tight hamstrings can pull too much in this pose, so follow the modification to do with a chair. This is a great pose after a long run or a long travel day. Give love to those legs that give so much to you!
Modifications: Tight hamstrings makes this pose a struggle for some. A great alternative and one that helps with low back pain by providing a static stretch of the spine is legs on a chair. Place calves on the seat of a chair or ottoman and align the knees over the hips so the femur bone can align with the hip socket. Sometimes a blanket has to be added to the chair seat for taller bodies or a blanket under the back helps to raise you up for a more comfortable posture. Other modifications: use a bolster or cushion behind the legs at the wall to give more grace to hamstrings. A blanket under the head is good to keep the neck spine more comfortable and in better alignment with the rest of the spine.
Is this one of your favorite poses? What is your variation? Please tell us. Share a photo or ask a question. Send it under the comments section. Post to FaceBook @thinkyoga or on Instagram @21dayyogachallenge.
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🧘♀️ photo provided by Tina Kauffman.