Asana Analysis: Legs Up the Wall Pose/Viparita Karani: How Physical Therapists Can Incorporate this Yoga Pose Into Practice

Last week I discussed the ‘King of Asana’, Headstand which certainly is a fun and and beneficial posture but as I stated last week it’s not for everyone. Nor is it a pose that should be done at anytime, even by those who can do it safely and effectively. It shouldn’t be done in times of high stress or during illness, including colds or flus. Many yoga teachers will also discourage inversions such as headstand for women during their menstrual cycles. Virparita offers a great alternative to more vigorous inversions. It’s a posture that can be done safely by almost anyone, at any time. It offers the benefits of improving venous return and lymph flow from the legs but without the physical or mental challenge of supporting one’s self in an inverted posture. It’s a great posture to practice in times of stress or illness, after a workout or at the end of a long day.

Points of Body Awareness:
*Do your hamstrings feel tight? They shouldn’t. If they do, move farther away from the wall. This posture isn’t a stretch, it’s a restorative inversion.
*Feel the pelvis dropping down, creating opening through the lower abdomen. The bolster or folded blankets provide support for a gentle backbend. It also helps to facilitate more venous return and lymph flow out of the pelvic region.
*Do you feel completely supported, relaxed, and comfortable?
*Practice diaphragmatic or belly breathing in this pose for 5 to 20 minutes.

To Modify: If you don’t have a bolster, don’t let that stop you. You can still get benefits by simply lying with the legs up a wall. Use a strap to hold the legs together, which will provide more support and greater relaxation. If the neck or shoulders are uncomfortable, try placing a folded blanket under the upper back with the folded edge at the top of the shoulders.

Variations: The arms can be placed in any number of positions. You can rest your hands on your abdomen or keep them on the ground beside your hips. You can have them outstretched in a ‘T’ position or have the hands overhead in a cactus position (elbows bent 90 degrees). Experiment to find the most comfortable posture.

You can also vary the position of the legs. The legs can be supported on the wall in a straddle position or in bound angle/butterfly with the feet together. A sandbag on the feet, across the heels or a blanket wrapped around the feet help to get more grounded and comfortable.

PT Notes: How often have you instructed patients to elevate their legs as a way to prevent or reduce edema? How many of them are compliant with actually spending any significant amount of time with the legs higher than the heart? I have found some people respond better to these instructions when it is taught as an actual exercise and when they’ve experienced it in the clinic. This posture can be even be done in bed for those who may have difficulty with floor transfers.

Lisa Minn is a licensed physical therapist and yoga enthusiast. She has been incorporating aspects of Yoga and Pilates into her physical therapy practice since 2001 and became a certified yoga instructor in 2004. Her experience ranges from working with athletes at West Point and Georgetown to instructing elderly and wheelchair-bound clients in the fundamentals of Hatha Yoga. Lisa has conducted several lectures and workshops across the US, as well as in Honduras and Peru, where she volunteered her services. She currently resides and practices in Northern California. This and other articles by Lisa can be found at The Pragmatic Yogi.

The viewpoint expressed in this article is the opinion of the author and is not necessarily the viewpoint of the owners or employees at Healthcare Staffing Innovations, LLC.