Viparita karani, also known as “legs up the wall,” is an inverted yoga pose that can have restorative effects and health benefits. It is believed to relieve tension, stretch the body, and reverse the flow of amrita or soma. The pose can be entered from a side position and has several variations for arm placement. It is considered a relaxing and energizing pose, with advanced practitioners able to hold it for up to 30 minutes.
The yoga pose, viparita karani, is one in which the legs are placed against the wall, toes toward the ceiling, with the back against the floor. This inverted posture is believed to have a restorative effect with some health benefits. Several variations of viparita karani incorporate different positions of the arms. Getting into the inverted position can be tricky, although beginners can twist from a side position.
Viparita Karana is also called ‘legs up the wall’. A support, usually a folded towel, is placed next to the wall. The individual places the legs against the wall with the lower part of the back supported by the towels. Shoulders, arms and head rest on the floor.
Once the correct position is reached, adequate breathing is required. By exhaling and inhaling in a steady pattern, the body begins to release tension. The inverted position is said to reverse the flow of amrita or soma in the body.
Those who practice Hatha yoga believe that viparita karani has the ability to cure many ailments. In addition to the rejuvenating flow, it can also relieve tight feet and legs. It stretches the neck, the back of the legs, and the front torso, which can often relieve minor back pain.
This yoga pose is also described as the “fountain of youth” pose, as practitioners claim it has a restorative effect. The longer the position is held, the more rejuvenating the effects can be. This is taught as a relaxing and energizing pose. Those who have practiced viparita karani for a long time can hold the position for periods of twenty or thirty minutes.
Advanced yoga practitioners can enter the pose from a forward twist that transitions from adho mukha svanasana to viparita karani. For those individuals who are not advanced or as acrobatic, the pose can be entered alternatively. The legs are turned against the wall from a side position, with the back planted firmly on the floor.
The arm position for the “fountain of youth” pose has several variations and will depend on individual preference. Some will keep their arms by their sides, others will keep their arms out to the side. The arms can also be placed directly overhead in what is described as the “stick ’em” position. In a class or area with limited space, the hands can also be folded on the stomach.
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