Restorative

Supported Legs Up the Wall Pose

Viparita Karani with Support

Rest with the pelvis on light support and the legs extended up the wall.

Benefits: Deeply restores the nervous system, reduces fatigue, and supports recovery. Particularly helpful for restoring ease.
Props: Wall, bolster, and blanket.
Hold Time: 8 to 12 minutes
Cautions and Contraindications: Use extra support for pregnancy, blood pressure changes, or pain. Comfort and ease are the priority over depth.
Entering Supported Legs Up the Wall Pose: Place a folded blanket or bolster a few inches from the wall. Sit beside the wall and lower onto your back as you swing the legs up. Rest the pelvis lightly on the support and let the legs extend upward with ease. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Supported Legs Up the Wall Pose: Bend the knees and slide the feet down the wall. Roll slowly to one side off the support and come up to sit when ready. Pause in a neutral position for a moment before continuing.