Viparita Karani: Legs Up The Wall Pose

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.

Sanskrit:

  • Viparita: reversed/inverted
  • Karani: doing/action

Physical Benefits:

  • Relieves tired feet and legs.
  • Gently stretches the hamstrings and legs.
  • Can relieve discomfort in the lower back.

Energetic Benefits

  • Thought to calm the mind.
  • Thought to ease symptoms of anxiety and stress.

Preparatory Poses:

Sequential Poses:

  • Shoulder stand on the wall
  • Dragonfly on the wall
  • Figure four on the wall

Counter Poses:

  • Savasana

Adjustments/Modifications:

  • 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.

Step-By-Step:

  1. Begin seated beside an open wall, with your hip and shoulder against the wall.
  2. Gently lower your torso down to the ground as your legs lift up against the wall.
  3. Option to wiggle closer to or further away from the wall to your comfort level.
  4. Option to place a block, pillow, or folded blanket under your hips to release any discomfort in the low back or hamstrings.
  5. Allow your head to rest on the ground or a pillow and place your arms wherever they are most comfortable.
  6. Stay anywhere from one to 15 minutes.
  7. 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.

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Parivrtta Trikonasana: Revolved Triangle Pose

Parivrtta Trikonasana: Revolved Triangle Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Parivrtta trikonasana (par-ee-VRIT-tah trik-cone-AHS-anna) is a great counterpose to its expansive sibling, utthita trikonasana (extended triangle). Stretching your spine and releasing tension in your chest and shoulders is a great antidote to a long work day.

Philosophy + Origin

As the more feminine version of utthita trikonasana, revolved triangle reminds us that there are always two sides to every coin — the dark to the light, the cold to the hot, the feminine to the masculine, the stillness after the movement. Reflecting on the differences and similarities between the two versions of triangle pose can help you find balance between two apparent opposites. Although feminine and masculine might seem like night and day, there’s a place in the middle where the two always meet.

Read Article

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