Supported Legs-Up-the-Wall

Viparīta Karaṇī (mur, soutenue)

Read what the gnome says

Supported Legs-Up-the-Wall! Place a bolster under the hips near the wall, swing the legs up, and lie back. Arms open, eyes closed, breathe slowly. Stay several minutes. Roll to the side to come out. Deeply relaxed gnome.

Works on Hamstrings · Lower back

How to do it

1. Place a bolster near the wall and lie back so the hips rest on it.
2. Rest the legs up the wall, arms open at the sides.
3. Soften the legs and the jaw and breathe slowly; stay a few minutes.

Common mistakes

• Don’t force the legs straight.
• Don’t strain the neck.
• Don’t hold the breath.

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.

Suggest a correction

In ready-made sequences

Restorative Reset 10 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Restorative

• Banana PoseBeginner
• Caterpillar PoseBeginner
• Child's PoseBeginner
• Child's Pose with Arms BackBeginner
• Corpse PoseBeginner
• Crocodile Pose (rest)Beginner