AnatomyHips, Lower Back
Pose TypeHeart Opener, Inversion, Resting, Supine
Viparita Karani (vee-par-ee-tah kah-rah-nee) viparita = inverted karani = action
- Passively stretches the hip extensors
- Opens the chest
- Relieves tension in the low back
- Stimulates the parasympathetic nervous system
- Limited hamstring flexibility
- Limited hip range of motion
- Low back pathologies (avoid rounding)
- Gently come onto your back in front of an open wall space.
- Inhale and lift your legs, placing your calves against the wall and flexing your feet toward the ceiling. Support you head on a blanket or small pillow.
- Exhale and readjust to bring the tailbone as close to the wall as possible. Rest your head and back on the ground, so your body forms a 90-degree angle.
- Feel free to keep the legs extended, or cross them into Lotus pose on your next inhalation.
- Exhale and allow the arms to fall alongside the body with palms facing up. Close your eyes.
- Stay in Legs Up the Wall pose for several minutes. To exit, roll onto your right side and rest in the fetal position before rising.
MODIFY OR REPLACE
- Utilize a block against the wall, along with a bolster near the wall, to stabilize the pelvis and keep the body from sliding.
- Salamba Setu Bandha Sarvangasana (Supported Bridge pose)
- Apanasana (Knee to Chest pose)
- Ardha Apanasana (Half Knee to Chest pose)
- Ananda Balasana (Happy Baby pose)
- Allow your legs to rest gently on the wall and relax.
- Keep the sacrum grounded into your mat or block.
- Allow your eyes to close and feel your body begin to relax with the breath.
- On each inhale, feel your body sinking into the mat and the low spine becoming spacious.
- Place the legs in Lotus pose or Bound Angle pose.
WATCH OUT FOR
- Low back pain