Viparita Karani — Legs Up the Wall

Viparita Karani — Legs Up the Wall (विपरीतकरणी)

Viparita Karani, from the Sanskrit viparita (inverted) and karani (action), is often called the "fountain of youth pose." It's a passive inversion where legs rest against the wall while the back stays on the floor. Accessible to almost everyone, it offers inversion benefits without the effort or risk of complex poses.

Therapeutic Benefits

• Improved venous return — gravity facilitates leg drainage, reducing swelling and varicose veins.
• Nervous system calming — deeply activates parasympathetic, ideal before sleep.
• Heavy leg relief — after a day standing or long travel.
• Hormonal regulation — gentle inversion stimulates endocrine glands.
• Insomnia reduction — 10 minutes before bed significantly improves falling asleep.

Step-by-Step Instructions

Step 1 — Wall Approach

Sit sideways against the wall, hip touching the baseboard.

Step 2 — Setup

Rotate torso while lying down, sliding legs up the wall. Buttocks as close to wall as possible. Back flat on floor.

Step 3 — Release

Arms in T or alongside body. Close eyes. Let legs completely relax against wall.

Breathing and Duration

5 to 15 minutes. Longer duration means deeper restorative effects. Natural, free breathing.

Contraindications

• Severe glaucoma
• Significant hiatal hernia
• Pregnancy after first trimester (left side modification)

Modifications

• Comfort: cushion under sacrum for extra inversion, folded blanket under head.
• Variation: butterfly legs against wall, wide V legs.

Target Audience

Universal. Particularly beneficial for insomnia sufferers, pregnant women (first trimester), athletes in recovery, and anyone with heavy legs.