The Yoga Chant - December 2006

Viparita Karani  (legs-up-the-wall pose)

By Glenda Morrison, yoga instructor

We all need survival strategies to help us through life’s challenging days.  Here is one of our favorite survival strategies; viparita karani (legs-up-the-wall pose).  A soothing restorative asana that calms the nervous system, eases muscle fatigue and helps restore healthy restful breathing.

To start with fold two Indian Cotton Blankets lengthwise and stack one neatly atop the other to create a support that is at least six inches thick, about 9 inches wide, and long enough to prop up your hips in their entirety.  A Yoga Bolster (rectangular or round) works too!  Leave just a few inches between the support and the wall.

The end result is to have the legs resting comfortably against the wall, the pelvis and lower back fully supported by the blankets or bolster and the upper body resting quietly into the floor. Getting there is not always graceful!   We find approaching the wall sideways and then placing your lower back on the support a bit easier to start.

Once you have nestled comfortably in viparita karani, your only remaining task is to gently close your eyes, exhale and inhale surrendering to the softness of the pose.  Mentally scan your body inviting any residual knots of tension to dissolve completely.  Let your mind grow peaceful and calm.   Enjoy being! 

Namaste