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Viparita Karani
Legs-Up-the-Wall
Quiet recovery after study Best used evening.
Photo: Kennguru, CC BY 3.0, via Wikimedia Commons Source and licence
Prepare a safe space Use a firm, non-slip surface with enough clear space around you. Use wall support when appropriate.
Set the foundation Place the hands, forearms, shoulders, or upper back carefully and spread pressure evenly.
Engage the core Firm the abdomen gently and lengthen the spine before shifting more weight into the pose.
Enter gradually Keep position supported and comfortable. Do not kick or use momentum to force the position.
Maintain joint alignment Keep the neck comfortable and avoid collapsing into the shoulders, wrists, or head.
Stabilize Use controlled muscular engagement rather than gripping or holding the breath.
Breathe and monitor Breathe slowly and naturally Come down immediately for dizziness, pain, pressure, or loss of control.
Exit slowly Reverse the entry with control and rest in a neutral position before standing.
Avoid forcing range or holding the breath.
Come out slowly; stop if dizzy.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.