How To Do Legs Up the Wall - Viparita Karani

Type of Pose: Restorative, mild inversion
Benefits: Achieves many of the benefits of inversions in a supported, gentle pose.

1. Come to sit next to a wall with the side of your body on the wall and your knees bent into the chest.
2. Bring the lower back onto the floor while bringing the legs up the wall. Keep the upper body supported with the elbows on the floor.
3. Slowly release the elbows and lower the whole back down to the floor.
4. Stay here several minutes if you are comfortable.
5. To come out, bring the knees into your chest and roll to your side.
You may wish to support the low back with a bolster or several folded blankets placed right at the wall and parallel to the wall. This also increases the angle of inversion.
You may try different position with your legs, such as with knees bent and the soles of the feet touching.

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