Legs-up-the-Wall Pose Viparita Karani


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Legs-up-the-Wall Pose Viparita Karani

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A harmonizing practice for people in recovery

As you practice the following sequence, remember to honor your limitations, going to your edge with love and acceptance rather than judgment and discouragement. If you are unable to move into a posture at this time, focus on breath-ing deeply as you think about the affirmation—that in itself is healing. At the end of the routine, take some time to write down your thoughts.

Legs-up-the-Wall Pose Viparita Karani

Benefits Relaxes the legs and feet by relieving pressure.

Affirmation As I relax, I gain insight, clarity, and ease.

Sit on the floor next to a wall, with your knees bent and your left hip and side barely touching the wall. Using your hands for support, slowly lie back and swivel your hips so that you can slide both legs up the wall and your buttocks press against it. You can let your arms relax either at your sides or on your belly.

Straighten your legs. (If you have tight hamstrings, bend your knees or move your buttocks farther away from the wall.) Hold the pose and breathe. You can place a pillow under your head or lower back for more support.

adapted from Yoga Journal by Annalisa Cunningham, author of Healing Addiction with Yoga