Viparita Karani: Legs Up The Wall Pose
Viparita karani (vip-par-ee-tah car-AHN-ee) is a gentle restorative pose. This slightly inverted pose can ease busy mind chatter and may relieve uncomfortable symptoms like tension and menstrual cramps. You may enjoy practicing this pose with a block, folded blanket, or pillow under your hips to lift your hips above the plane of your heart.
- Viparita: reversed/inverted
- Karani: doing/action
- Relieves tired feet and legs.
- Gently stretches the hamstrings and legs.
- Can relieve discomfort in the lower back.
- Thought to calm the mind.
- Thought to ease symptoms of anxiety and stress.
- Shoulder stand on the wall
- Dragonfly on the wall
- Figure four on the wall
- Place a pillow, bolster, or folded blanket under your hips to release the hamstrings and low back.
- Gently lower your feet out to the sides so your legs make a wide “V” shape for dragonfly on the wall.
- Place a rolled up blanket under your neck for additional support.
- Loop a strap around your thighs to allow the legs to relax more deeply.
- Begin seated beside an open wall, with your hip and shoulder against the wall.
- Gently lower your torso down to the ground as your legs lift up against the wall.
- Option to wiggle closer to or further away from the wall to your comfort level.
- Option to place a block, pillow, or folded blanket under your hips to release any discomfort in the low back or hamstrings.
- Allow your head to rest on the ground or a pillow and place your arms wherever they are most comfortable.
- Stay anywhere from one to 15 minutes.
- To release, push the bottoms of your feet into the wall and lift your hips slightly. If using a support, move the support out of the way. Gently roll to one side and stay for a few breaths before returning to your seat.
Vyaghrasana: Tiger Pose
Vyaghrasana is a great core-strengthening pose in preparation for your practice. Lift your belly and hover opposite arm and leg to feel the foundational core strengthening for balancing and back bending poses.
- Blanket: For tender knees, place a blanket on the ground to add extra cushion.
- Wrist adjustment: For tender wrists, place your fist on the ground rather than a flat palm.
- Balance challenge: Lift and extend the corresponding arm and leg rather than the opposite.