[Viparita Karani Kriya]

There’s a general consensus among modern yogis  that Viparita Karani or Legs up the Wall pose may have the power to cure whatever ails you.

Props Required P:- 1 bolster /1 or 2 thickly folded blankets

Organising the Pose

  1. Sit down with your support about 5 to 6 inches to your right side. Place a bolster or two folded blankets close to your waist so that they can support you when you lift upwards.
  2. Exhale and tilt your torso slightly towards the bolster while swinging your legs up against the wall for support.
  3. Allow your front torso to round gently as you tilt yourself backwards and lie down.Your prop should support your waist.
  4. Feel the stretch from your pubis to your shoulders. Keep your legs straight up.
  5. Release the base of your skull softening the stretch on your throat. Tilt your head without touching your chin to the sternum.
  6. Open your shoulder blades and rest your arms at your sides with the palms facing upwards.
  7. Keep the legs firm and straight releasing the weight of your torso feeling it deep in the back of your pelvis. Hold the pose for atleast 5 minutes.

Use of Props

l If you are very flexible you may use a higher support and be close to the wall, if not then the chosen support should not be too high and should be at a slight distance.


  1. Helps reduce inflammation and soreness in the abdominal area.
  2. Helps in circulating blood back to the heart thus detoxifying .
  3. It opens the chest area and so helps to breathe easily.
  4. Stretches the back muscles thus helps in treating back aches and also exercises the neck muscles.


Neelanjana Bharadwaj– Yoga Expert