Legs up the Wall Pose ~ Viparita Karani
Legs up the wall pose is a great pose to do if you don't have any props. All you need is a wall. It can be a little tricky to come in to but once you get the hang of it you'll be hanging around upside down all the time.
Getting into the pose:
Here's the easy part - Sit down on the floor with one hip pressed right up against the wall.
Here's the tricky part - As you start to lay back, you must also swing your body around so your bottom is towards the wall. When you are turned tail to the wall, start to extend your legs up the wall.
Settling into the pose:
If you cannot straighten your legs or if your tail is curling up, you are too close to the wall. Push yourself back a little. Now your legs won't be straight up, they will be more at a slant, but that's ok. Let yourself soften here. Watch your breath. Let the belly rise and fall naturally with the breath. Try to maintain a neutral spine. If you notice your low back pressing firmly against the floor you may need to back off the the wall a little bit more or use a small bolster to keep the natural curve of the spine. Let the arms rest out to the sides, palms up. Stay here for as long as you are comfortable.
Getting out of the pose:
Bend your knees, roll to one side, take a few breaths, then gently push yourself back up to a seated position.
More Options:
Legs up the Wall with a small supported back bend / lumbar spine opener.
For directions on adding the lumbar roll visit this blog post:
Legs up the Wall Pose + Hip Stretch
For directions on adding the hip stretch visit this blog post:
Enjoy!