Julianne Roshan Dow, MA, RYT 500, JSJCP

Dow Integrative Institute

203-561-8125 • Kent • JulianneDow.com

Viparita Karani: Legs-Up-The-Wall Pose

Viparita karani, or legs-up-the-wall pose, is one of the most popular and accessible yoga inversions. In this pose, the hips are flexed, and the legs are extended to rest against a wall. The pose can also be performed away from the wall, resting the pelvis on a block, or the edge of a folded blanket. The abdomen is passive, the back of the legs passively stretch, and the hip flexors are relaxed. This posture promotes circulation by increasing blood flow back to the heart and activates the parasympathetic nervous system through the stimulation of the carotid and aortic baroreceptors. It’s an excellent alternative for yoginis with cervical spine issues who prefer not to practice headstands.

In my first-grade classroom, where yoga was part of our routine, a mat on the floor near the wall was always available. If a student felt agitated, they could take a break by lying in viparita karani, giving them a “Time In” (a moment to go inward and restore). The stimulation of the parasympathetic nervous system is what we all need—especially our children. 

The next time you’re feeling a stressful-reactive moment, put your legs up against the wall, take time to relax and go inward, breathing fully. Share this pose with a friend or family member, and perhaps change the dynamic of a moment for yourself, and others. Viparita karani: a way toward peace within. See ad, back cover. 

Dow Integrative Institute - 23 Maple St, Kent, CT

Julianne Roshan offers an integrative non-invasive approach to holistic healing and wellness through ancient and hospital researched modalities, such as Jin Shin Jyutsu, Yoga Nidra, Medit... Read More »