Legs rest against the wallGaze softArms open, palms upHips close to the wallLegs-Up-the-Wall
Viparīta Karaṇī
Read what the gnome says
Legs-Up-the-Wall! Sit sideways next to a wall, swing the legs up, and lie back. Hips near the wall, arms relaxed. Close the eyes and breathe slowly. Stay several minutes. Come out gently by rolling to the side. Relaxed gnome.
Works on Hamstrings · Lower back
How to do it
- Sit sideways beside a wall and swing the legs up as you lie back.
- Rest the heels against the wall, hips close to it, arms open at the sides.
- Soften the legs and the jaw and breathe slowly; stay a few minutes.
Common mistakes
- Don’t force the legs straight: bend the knees if they pull.
- Don’t push the hips tight to the wall if it strains the hamstrings.
- Don’t strain the neck.
Benefits
- Lets the body rest and the breath slow down.
- Eases tension and tiredness.
- A good way to end a practice.
Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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