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January Pose of the Month - Viparita Karani (Legs-Up-The-Wall)

Welcome to the newest feature of our blog. Each month in 2018 we will feature a different yoga pose, including a step-by-step how-to guide, the benefits of the pose and any cautions that you should take when practicing the pose.

Pose of the Month: Viparita Karani (Legs-Up-The-Wall)

Sanskrit Name and meaning

(vip-par-ee-tah car-AHN-ee) viparita = turned around, reversed, inverted karani = doing, making, action

How to:

Step 1- Sit with your right hip pressed against the wall

Step 2 – In one smooth motion, swing your legs up onto the wall and bring your shoulders and head lightly down onto the floor.

Step 3 – Inch your butt as close to the wall as is comfortable in your body. Rest your arms out to your sides with palms up and keep space between your chin and chest.

Step 4 – Stay for 3-5 minutes.

Step 5 – Bend your knees and roll onto your side in a fetal position to come out of the pose. Stay for a few breaths and then use your free hand to press yourself up.

Benefits of the pose:

  • Gently stretches the back, legs, and the back of the neck

  • Relieves tired or cramped legs and feet

  • Relieves stress and lower back tension

  • Regulates blood flow by draining fluids pooled in the legs, and circulates blood back to the heart

  • Improves digestion

  • Calms the mind, and brings a sense of balance


If you have serious neck or back problems, perform this pose only under the supervision of an experienced teacher. If your feet begin to tingle during this pose, bend your knees, bring the soles of your feet together, and slide the outer edges of your feet down the wall to bring your heels close to your pelvis.

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