This is one of my favorite poses!
It can be done in multiple ways. In this tutorial, we will show you how to do it with and without a wall. This pose can be both restorative or active and always benefits the spine and legs.
Viparita Kirani (vee-pah-ree-tah keer-rahn-nee) or legs up the wall pose allows you to invert your body and take the effort and weight off your legs and feet. This pose is great for post hiking, running or walking.
After a long day of traveling, it’s a great way to send your legs some love in this inversion or inverted pose. The effects of the spine connection to the floor is also calming and grounding, which further allows the benefits of the pose to penetrate your mind and body.
This pose reduces weight off the legs and allows the blood to flow into the upper part of the body. When you’re upright again, fresh blood will flow back down the body and heal your muscles and joints.
I love this pose because we’re on our feet all day, and although our bottom halves are undoubtedly strong, they still need some TLC too, and Viparita Kirani is a great option to heal our strongest and most supportive body parts!
How to do Legs Up The Wall Pose Using a Wall
Using the wall allows this pose to be more restorative and relaxing.
- In a yoga studio, office, or at home, place your mat with the short side next to a blank or unobstructed wall.
- Sit on the ground and bring your right or left hip as close to the wall as possible.
- Begin to swing your legs up against the wall and place your back onto the ground. Your back should be against the ground and back of the legs are against the wall. Wiggle around until you feel comfortable against the wall and mat.
- Lengthen your arms down by your side with the palms up.
- MODIFICATIONS: You can place a yoga block or bolster underneath your tailbone to add a backbend. The bolster will be the more gentler option of the two yoga props. You can also create a V-shape with your legs to add a hip opener. Allow gravity to pull the legs towards the ground.
- Stay here for 25-30 breaths. I usually stay here for about 5-10 minutes or about two songs.
How to Get into Viparita Kirani Without a Wall
This is a more active variation of the same pose.
- Start with your yoga mat in the middle of a room along with a block (if needed).
- Lay on your back on your mat.
- Sit on your thumbs and ground your tailbone and lower back into the Earth.
- Begin to raise your legs (you can also do so one leg at a time) until your ankles are over your hips and the legs are straight.
- Relax your knees and flex your feet (toes pointing toward the ground). Imagine that you’re pressing the soles of your feet towards the ceiling. You should feel your entire spine firmly ground into the earth as your press.
- Bring the arms down by your sides with palms open towards the ceiling.
- MODIFICATION: Bring the block underneath your tailbone to add a backbend to your inversion.
- Stay here for 15-10 deep breaths, or 5 minutes.
- Cover your eyes with a shirt or towel to help you relax.
- Repeat a mantra (example: “a-ham”) or just listen to your breath going in and out.
I hope this article was helpful in teaching you how to get into one of the BEST yoga poses. I seriously have turned to this pose when I was in emotional and physical stress and it’s been a lifesaver. Hope this pose can serve you well in your practice too!
Do you have a pose you’d like me to break down? Send me a message and let me know!
Thanks for tuning in!
If you liked this article, you might like these too:
- Yoga Pose Library
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- What are the 8 Limbs of Yoga? [CHEATSHEET]
- 3 Yoga Poses For Stronger Knees
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