Yin

Legs Up the Wall

Viparita Karani (Yin)

Lie on the back with the sitting bones close to the wall and the legs extending upward.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for settling the nervous system.
Props: Wall, blanket, or bolster optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Legs Up the Wall: Sit with one hip close to the wall and lower onto your back. Swing the legs up the wall and adjust the distance so the hamstrings feel comfortable. Rest the arms by your sides and allow the legs to be supported by the wall. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Legs Up the Wall: Bend the knees and place the feet on the wall. Roll gently to one side and press up slowly to sitting. Pause in a neutral position for a moment before continuing.