I do this pose every day.
It doesn’t matter how busy I am or where I am in the world, really, every single day.
It’s been a huge part in me healing my back pain, it works beautifully to balance the body while traveling (my go-to to combat jetlag), it helps to calm the mind and bring awareness to your center and it gives huge release and relaxation to both the lower back and the neck. All in all, it’s a perfect pose to move into after a long day.
I present you legs up the wall pose (Viparita Karani):
1. Come into a side squat on the floor with your outer hip facing the wall.
2. Bring your sit bones down and gently swing your legs up the wall, wiggling your way as close as you can to the wall without your tailbone lifting off the ground. If your hamstrings are tight your knees can stay slightly bent or place a folded up blanket beneath your lower back. If you’re comfortable, bring your sit bones (essentially, your butt) all the way to the wall and flex your feet.
3. Let the back of your head rest comfortably on the ground, arms down by your sides with the palms facing up (or any arm variation that feels good to you).
4. Breathe deeply. Relax. Stay present in the pose for as long as you’re comfortable to.
5. Move out of the pose gently when you’re ready and take a moment in Balasana (child’s pose).
Author: Rachel Brathen
Editor: Katarina Tavčar
Photo: Author’s own