Yoga Posture:: Legs up the wall / Viparita Karani
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Restorative Yoga Legs up the Wall pose aka Viparita Karani
Video taken from the channel: practice with kris
Start with your support about 5 to 6 inches away from the wall. Sit sideways on right end of the support, with your right side against the wall (left-handers can substitute “left” for “right” in these instructions). Exhale and, with one smooth movement, swing your legs up onto the wall and your shoulders and head lightly down onto the floor.
Loop your yoga belt around the middle of your shins. Draw it snug but not tight. Place your left elbow on the floor and swing your legs—like a mermaid tail—up the wall.
The rest of your body will naturally go down so that you end up lying on the floor with your legs up the wall.Learn how to correctly do Legs Up Wall Pose, Viparita Karani to target with easy step-by-step video instruction. Find tips, benefits, modifications, prep poses and related exercises.Viparita Karani (or legs up the wall pose)is both an asana and a mudra in hatha yoga,this yoga posture is considered as one of the most calming and nourishing poses for the mind and the body.
Gently turn your body to the left and bring your legs up onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight. Lower your back to the floor and lie down.Legs up the wall is an inverted pose, meaning it’s in the same family as headstands and handstands.
But considering you get into the pose by lying on.Legs Up The Wall – Viparita Karani. Enjoy your yoga with Legs Up The Wall! Add this restorative posture to your yoga tool box. Soak in the healing benefits at home!
This posture improves circulation and can provide instant relief for the lower back, legs and feet. Relieve tension, kick your feet up and deepen your breath.If you have enough space, you can spread your legs in a wide ‘V’ when they are against the wall. This will increase the stretch in the groin and the thighs. Alternatively, to increase the stretch, bend the knees and touch the soles together.
Then, slide the outer edges of the feet down and bring your heels closer to your pelvis.If you find it hard to balance your straight legs on wall, then keep the knees a bit bent and place the entire foot on the wall with the soles of the feet touching the wall. This will ensure that the legs don’t feel any “tingling” during the Legs Up the Wall Pose.
Methods of doing Viparita Karani (Legs Up The Wall Pose) At first, lie down on the floor and let the body relax Gently lift both the legs When the legs come to 45 ° angle, support the waist with your palms and lift the hips too.Legs Up the Wall Pose Legs up the wall (Viparita Karani) Lie on the floor with your legs up the wall, knees and feet together. Bringing your hips as close to the wall as possible. Close your eyes and breathe here for at least 10 breaths.
With all lifestyle changes, the more you do it, the more results you’ll see.Enjoy your yoga with Legs Up The Wall! Add this restorative posture to your yoga tool box. Soak in the healing benefits at home!
This posture improves circulation and can provide instant relief.In this tutorial, I guide you through Legs-up-the-wall pose Viparita Karani! If you are feeling anxious and need instant relief, but only have a few minutes to spare, the legs-up-the wall pose or the child’s pose are great relaxing poses to sink into. I definitely recommend that you put both of these yoga poses into your “happiness-toolbox”.Viparita Karani Variations: Below are some common variations of the yoga pose Viparita Karani with base pose as Legs Up The Wall Pose (Viparita Karani).
If you find it hard to balance your straight legs on wall, then keep the knees a bit bent and place the entire foot on.Even if Yoga isn’t for you, the yoga position Viparita Karani, which is also called “legs up on wall”, is for everyone. Why?
Because it requires absolutely zero effort, and you reap all the.
List of related literature:
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| from Soma in Yoga and Ayurveda: The Power of Rejuvenation and Immortality |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom |
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| from Ask for More: 10 Questions to Negotiate Anything |
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| from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga |
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| from Resources for Teaching Mindfulness: An International Handbook |
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Basic Principles of Classical Ballet |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Yoga and Scoliosis: A Journey to Health and Healing |
96 comments
Hi. I was told about this possession to calm down my heart. I complain about my heart and I’ve been seen for my heart and have had many exams done and keep coming negative! I keep on getting told its just anxiety and have trouble sleeping at night. I need to know if this possession is really helpful for me. I mean I dont wanna keep feeling bad as in sick of my heart or watever the deal is. But its its Anxiety that I Just have can this reallt help my anxiety. By the way I have never done yoga but I really wanna get into it for the problems I’ve been experiencing.
Thank you Kris, I’m new to your channel. I’ll definitely try this as this might help my back & as I’m older now this could ease back pains. God bless & keep up the good work!
Great video among some of practices wall videos
Thank you for the guideline
Useful and feel so blessed energize
I started yoga again. Was looking for the right person. As I’m really achy and in a lot of pain, the floor workouts are perfect for me. I love how I feel after 3 weeks of lockdown. Another 3 to go and I’ll be able to start moving forward again. Felt inspired to extend my fasting window too. ❤️
I noticed my toes get tingly after a while so I just naturally switched positions lol. I will say this after a long day of working on my feet this really does feel fantastic.
This was an awesome video what a great stretch in my lower back and the rest of my hips and legs thank you so much
Muy buenos los ejercicios,pero el cuadro de los,de los subtitulos no permiten ver las posisiones
Its EID HERE FROM THE KINGDOM OF BAHRAIN i watch this for the first time May 2020 I Really Appreciate you great share your Voice is cool lovely it makes ne cry out loud love you ������
Could you help me with my Yoga please Kris? I would love to have a few online yoga classes with you. I can pay you for your troubles? Looking forward in hearing from you. MItchell
I am feeling sensation in knees…while posing this…is it okay?
….use accompanying stretches with stretch out strap for spa or masseuse level relaxation. Place hands on various numbers of imaginary clockface on the ground. Slide heels up and down alternating direction toes are pointed.
Been doing this at least 3x a week since beginning of quarantine. I love doing this, I feel the difference not only with my body but also relaxes my mind
Hi, nice video, I did it and felt very relaxed.. Is this only for relaxation or for reducing inner thighs and hips too..plz help me.. Waiting for your reply
Started doing yoga at 14( a number of years ago). Stopped after a very traumatic event in my life, with extreme long term stress. The point is now I am chronically I’ll from the unrelenting stress, and getting worse. Can I still do this pose and have positive results? My whole life has changed dramatically for the worse and I need help. I have always tried to go as natural as possible to relieve or recover. Thank you for sharing this video.
I like this pose, it relaxes me, looking great Kris, I’m sharing your video:)
Thanks for the easy trick to get this difficult pose right.. earlier I used to struggle to do this����
Woow, how so many variations can be made. Not easy when we are just beginning. Thanks, pretty lady!!
How long are you meant to hold this? I feel like i could be here for half an hour or longer even though i don’t practice yoga all the time anymore and am recovering from whiplash.
That is really good to know how to start to get your legs up in the air because I am very stiff in my legs because I’ve had a stroke, i’m trying to get flexible again try ��
When I do this pose, I have to wear many layers, have one blanket draped from my feet over my legs and another blanket over my torso. But, when I’m warm I find I’m able to hold the pose a long time.
Would there be any disadvantage to the thing to raise the neck/head being one of those microwavable rice or bean warming pillows? I have a lavendar scented one I like.
I have been looking for some time for a yoga practice to follow online. With your video I’ve found the perfect instruction which honours the meaning of yoga. Thank you so much. Immensely grateful.
Very useful! Going to do this and use it for cool down with my exercise clients! Also, your presentation with the many options was quite good!
Even the explanation is relaxing. It was so clear and full of details that it gave me confidence to try it, and the awareness to know if something was wrong. Thank you.
Superb, with leg up excercise, how many variations to almost excercise all the joints & organs of the body.
Being home in quarantine this was the best thing I could ever do for my body thank you so much
These videos are informative and entertaining. Thank you for taking the time to make and post.
it’s a nice yogo practice specially for the people who cnt do lots of physical exercise..
I like all your videos can u please show me how to do properly forward folding thank you
I was suffering with back pain. when i started this for ten minutes daily i have no back pain.this pose is very useful for back pain.entire the day i am free.thank you mam.
Thank you so much for these, will try and do everyday and will start to watch all your wonderful videos.
Once a month? How about once a day (or more) for ten minutes. i’m still trying to figure out what to do during those ten minutes, but something will come along…perhaps Facebook. Maybe some sit-ups or crunches.
Thank for the video Kris! Lots of great variations and options. I’m looking forward to trying this!
Quick question: my shoulders feel tensed all the time. Can I still try to do the plow pose and shoulder stand?
I love this video btw.
Thanks for this…..I’ve used it a few times with beginners to lead them into shoulderstand…..It’s great preparation.
I used to do this kind of thing all the time as a child and didn’t have a clue that it was yoga, LOL! I noticed you have very high arches in your feet. Do you get plantar fasciitis? Also, may I ask why the tops of your feet are bruised? I don’t mean to be rude, but I have high arches as well and am occasionally in a lot of pain from dancing.
Hi Nini, I wasn’t able to reply to your comment directly, so I hope you find your way back here and see that I’ve replied. Yes, you absolutely can use a warming pillow under the neck, and lavender is a dream for a calming effect. What a great idea with the blankets…I tend to pile them on too as I get cold quickly. And there’s certainly nothing relaxing about being cold. Hope you enjoyed the video. Thanks for your comment.:) kris
Thanks a lot! I knew this position from Mezières method but I had no idea how to get so closed to the wall! Now I know! My back is grateful to you!!
Thanks for your reply. I also use tennis balls and frozen water bottles. I was kinda thinking those might be tattoos, but it was just too far away to be sure and I bruise the tops of my feet in my boots on a regular basis. Have a great day!:^)
This is Wonderful! I have practiced this since youth. Not so much, as an adult. It Absolutely Works and assist with Sleeping. Forgot exactly how much! Thank you, Kris.
For some reason, after performing this pose I get real tired, why I prefer to do this before bedtime
When I try and do plow pose feel really sharp pain in lower back
Hi! I’m 72. Thanks for re-acquainting me with asanas I thought were over for me. Shoulder stand! Danivad!
good Training, yes. BUT do not talk while doing the asana bad for you, bad for the viewers. film can be manipulated later, so easy.
hi kris, for how long shd v do this pose? iz it safe for low BP patientz
So love this Yoga first thing in the morning and before bed very relaxing❤…
Is my lower back supposed to hurt whenever my legs are raised? Please answer
This time I’ll use Unflexal workouts guide to learn about it more.
hi,doing wall yoga,useful,benefts are good thank u,more variations pls
Thank you, Leela! It felt great….first time and I love it!…will put this in my daily routine….Namaste ��
This is brilliant. I really needed this. I will do this all the time. Thank u,
Do you have to do this with a little blanket or pillow at your lower backl
Wow it works, it really works! Baby steps, Dr Marvin, I feel like you can help me, u feel like I can be someone
I was thinking to do the same of some but was confused about right or wrong but after seeing this I am very glad
Beautifully demonstrated… Thanks…and a God Bless…from India…Namaste to you too.
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is it ok to do this if you have eyes problems/high diopters and if it is not is there similar exercise that you would recommend.
Im doing this for a certain timespan now but im glad i came across this vid. A nice lady showing me some more varieties of this practice. I definitly need this because im sitting a lot, this helps really really well to feel lighter in the morning and before sleeping definitly saved in my playlist, thank you!
Superb…. stress free Yoga and healing….. thank you thank you thank you. God bless you all
Thanks my dear, very useful information & sequence flow.Nice
Lovely tranquil music soothing to the mind and body. I do many other asanas. Will definitely try this too. Thankyou so much.
I have been searching for this kind of yoga at wall since one year. Thank you so much for this video. This means a lot to me. An yr ago my yoga guru taught me and this helped me get relief from vericose veins. I wil be glad if you can help me with some more yoga asanas that can help me get rid of vericose veins and make my thights thin without hurting my tail bone.. Waiting for your response
Wonderful sequence. So happy to come across you. Great instruction. I like that I can do a quick routine or a longer one. Thank you.
Thank you so much for this, I’m thoroughly enjoying performing this exercise sequence every day.
P.S: The way you say “legs” is cute. “Laygs” ��
I do some exercises in the foreground and then do this exercise.Enjoy the peace of the music and the sound of the music. thanks
my friend have blockage in fallopian tubes due to which I cannot conceive. What are the poses and asanas by which I can get rid of blockage?
amazing, trying to improve circulation after varicose vein surgery, leela made it so easy to do a shoulder stand,
Doing this instead of class that was canceled. Very interesting. No wasted effort up and down. Pigeon very useful with my “bionic” (replaced) hip. Thank you.
Very decently dressed n done n explained very clearly with options. Tks. ����
Ciao Kris. I Just wanted to let you know this your video helped me relieve a lot of pain in my back. thank you so much!
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Nice Yoga! I need not to go to the Sport school anaymore!! This exercise is enough for me, thxs for the expraine p’lse!!
I know the best online workouts guides. Go to Unflexal and get the best workouts instructions.
Is this pose is helpful for weight lose…..are the pregnanat women can do it?????
Ma’am, should I practice this only for 5 ms in the beginning, as my body is fat, I am 51 years age, and have a very stiff and rigid body, as it is been more than a year, since I last exercised? And I can’t do it with my hips flush against the wall, as I am so stiff and rigid, I can only do it with some space between the wall and buttocks. Also I have 3 mild bulging discs in my lower spinal cord, is it safe for me to do this pose? And I have noticed also, that if I do this pose for more than 5 minutes, my legs start aching, why is that? Will it lessen with time and practice? This is still my 2nd day of practice.
I’m practicing this wall streches from month.. it’s giving awsome results.. my belly fat reducing. Thank you so much..
So beautifully u explain.. thanks a lot..i love the way of your performance,,
Thank you. I really love this work up the wall. The variety of poses and very gentle instruction.
Thank u very much dear,it’s really very helpful.God allways bless you wonderful soul����������
Those who have arthritic knee, stretching for them is quite difficult.only they are able to raise their legs.
Yoga excercise in safe, correct & stress free way. I have done all this position in normal sitting way & I felt very stressed and I quit, many times. now I will enjoy this yoga position, postures & my lower back will be relaxed, free & healed with fun and playful way. Thank you.
Het Kris. FYI I found this video on a Facebook post from Daily Vibes. Great video. Thanks. http://dailyvibes.org/bed-time-yoga/
Usefull talaga ang yogay guys lalo n pg s wall at nakataas paa mo.. lalaki balakang ang puitan.. try and tested n po.. kc yn lagi ginagawa ko habang nglalaro s phone…
Awesome�� this is my second day doing this after my long walk everyday. Feels so relaxed. Thanks so much for this video. Keep up the great job dear.
hi,nice,
i’ve bee doing this for the past two months,i notice my waist have curves now,im so happy,ill add some more steps tomorrow morning
Im doing this regularly… and I feel very good and flexible….thankyou verymuch
Totally addicted to this practice and your voice.love and peace from
India.
Японка неплохо говорит по английски, жаль что я ничего не понял. Когда путин захватит Японию, там будут говорить по-русски.
Wonderful mam. Your videos will help me to further raise my pran energy to fully awaken kundali. See the spontaneous appearance of OM symbol on my forehead in my profile pic of my whatsApp no 9824280551 n 7622053380 result of recitation of OM mantra n other practices.
Awesome thanks for sharing your beautiful thoughts….wishing for positive thoughts and blessings.
I just watching this video i love it..I also start do it..make my body relax thanks dear sharing this video..always you gd be self..from SG..����❤��
My legs and hips were hurting so much that I tried foam roller and it didn’t help. I tried this Practice last night and at the end of 30 minutes the pain was gone. It was magical! ��
Is there any side effect of this exercise plz reply? Yr phone no. Plz?
Did this the best I could for 3 days and my persistent lower back pain is no more.
Very well done!
Beautifully explained. Thank you very much for this video ������
Only recently began legs against the wall practice. Thank you for showing so clearly how to lead this into further usefulness.
i like you lady. you seem real cool! so…I SUBSCRIBED and THUMBS UPPED!!!!