Legs up the Wall Pose – Viparita Karanasana
Vip-par-ee-tah car-AHN-ee

Viparita = turned around, reversed, inverted
Karani = doing, making, action

How to do

– Lie on the floor near a wall with your buttocks as close to the wall as possible while laying on your side
– Lift one leg and then the other up onto the wall so that your heels are supported against it
– If you have any discomfort in your lower back, adjust your body slightly back from the wall so that your sitting bones are not touching it or support your pelvis with a folded blanket
– Rest your head on the mat or floor, keeping your spine straight, and bend your knees a little so your knees don’t lock


– Regulates blood flow
– Relieves swollen ankles and varicose veins
– Improves digestion
– Restores tired feet or legs
– Stretches the back of the neck, front torso, and back of the legs
– Relieves mild backache
– Calms anxiety
– Relieves symptoms of mild depression and insomnia


-Menstruation, third trimester of pregnancy, glaucoma or high blood pressure

Reclining Hip Opener - Supta Baddha Konasana
Boat Pose -Paripurna Navasana