Yoga for Beginners: Legs Up the Wall Pose
10/15/2009 | 12:00 AM
This pose is also known as Viparit Karani. It calms your senses, relieves swollen or cramped legs, and gently stretches the calves, back and neck.
- Lie on the floor near a wall.
- Inhale and swing your legs up so that your heels are on the wall and your hips are supported against it.
- Lie back so that your head is lined up directly with the top of your spine. Your spine should extend in a straight line from the crown of the head to the tailbone.
- Exhale, bending your knees slightly.
- Inhale and place a small towel over your eyes. Keep them closed.
- Try to maintain the position for 5 to 10 minutes.
- Exhale and bend the knees completely, lower the heels down the wall and roll off to the right side. Lie on your side for a few breaths before coming up to sit upright, back against the wall.
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