This posture, Virprita Karani, is extremely beneficial for many reasons. First and foremost it is a restorative posture, which allows the body to absorb the “condition” of relaxation. According to Judith Lasiter one cannot force relaxation one can only set up the conditions for relaxation to occur. Legs up the wall offers wonderful benefits to the central nervous system, the adrenals, as well as the circulatory system and organs. It is recommended for those suffering from varicose veins, circulatory problems, menstrual cramps and overall stress.
The most difficult aspect of this asana is getting into it correctly, it is rather awkward. Begin with your mat ninety degrees to the wall or a doorframe, with the door securely closed. Have another mat, tightly rolled up, close by if you would like a deep release in your lower back. Bring yourself to the wall sideways with your buttocks as close to the wall as possible, legs alongside the wall. Then turn into the wall letting your legs go up as your torso lowers down onto the mat. The trick is staying as snug to the wall with your backside, as possible. If you are using the rolled up mat for lower spine release you would place that about six inches from the wall and parallel to it, before going into the pose. You would then make sure that the mat placement was under your lumbar spine and that your buttocks – or your two sitting bones, were draped over the mat close to the wall and floor.
In addition you will want to assure maximum release by rolling the flesh of your shoulders under toward the spine and placing your hands palm up on the floor, about 30 degrees away from the body. An eye bag is lovely, to encourage total relaxation. If the hamstrings are tight and you feel them pulling and uncomfortable you are best to do this in a door frame where you can allow your legs to relax, or you may bend your knees, bringing your feet together.