Legs up the wall

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.

Published by Mary-Jo

I am passionate about diversity, inclusion, sustainability and community. Having raised my children in a small B.C. town as a single parent, I relied on the community, my resourcefulness and the land to sustain us. We developed a market farm,built a cafe and catering business that utilized the produce, local farmers and families to thrive. As a Waldorf school parent I became experienced in biodiversity, edible landscapes and community engagement. I gained substantial skills in leadership, facilitation, project management, communication through teaching yoga and running various business's. My role as a facilitator and trainer to individuals seeking to become a yoga teacher- whom never thought that they could stand in front of a room and speak in public, gave me insight into human nature and coaching. In addition to designing and building businesses - cafés, yoga studios and national training programs, I am a student of Social Development & Social Psychology and understand the complexity and importance of social engagement. I can handle with grace most any situation, having encountered a disability later in life. Consequent to becoming disabled and through advocacy and providing peer support I have trained and acquired extensive exposure and understanding of UN principles on disability, The Human Rights objectives, theories and principles of Universal Design and the various challenges and obstacles for those affected and the relationship to various stakeholders. After 30 years of teaching yoga, my spinal cord injury and subsequent sabbatical has allowed for the integration of my yoga and more in-depth study of the Healing Arts. I have had the fortune of working with some of the best in the field of rehabilitation, Somatic Experiencing and manual therapy including Emilie Conrad, Mark Finch, Judy Russel, Rod Stryker, Carolyn Myss, Ana Forest, & Tim Miller, Susan Harper, Mariah Moser, Herta Buller and Nature.