31 Days of Yoga – Legs Up the Wall (Viparita Karani)

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Welcome to day 20 and one of my favorite poses. The legs up the wall pose is so relaxing and it’s a great one to do before bed. But be careful if you have chronic neck problems. Always consult your doctor before doing any yoga poses if necessary.

To perform: Lie down with your bottom against the wall. Keep your tailbone on the floor, your bottom a few inches from the wall. (You can perform this with your bottom elevated like the picture but I prefer being flat on the ground). Your back and head should be aligned on the floor. Rest the backs of your legs against the wall keeping your knees relaxed. Relax and breathe deeply holding the pose. You should feel a light stretch. It shouldn’t be painful. Hold for a minute increasing time as desired. Slowly move into a seated position and sit quietly for a few seconds. Don’t rapidly come out of an inversion pose.

Benefits of Legs Up The Wall Pose:

  • Can help to destress
  • Improves circulation
  • Soothes cramps
  • Stretches legs
  • Improves sleep
  • Relieves low back tension

Thanks for reading and check out other poses in this series below. Stay safe! 😷

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