{"id":6232,"date":"2025-09-16T00:36:19","date_gmt":"2025-09-16T00:36:19","guid":{"rendered":"https:\/\/tikiyoga.com\/uncategorized\/viparita-karani-noge-uza-zid\/"},"modified":"2025-09-16T00:41:24","modified_gmt":"2025-09-16T00:41:24","slug":"viparita-karani-legs-up-the-wall-pose","status":"publish","type":"post","link":"https:\/\/tikiyoga.com\/en\/yoga-poses\/viparita-karani-legs-up-the-wall-pose\/","title":{"rendered":"Viparita Karani (Legs up the Wall Pose)"},"content":{"rendered":"[vc_row][vc_column][vc_column_text]\n<h1>Viparita Karani (Legs up the Wall Pose)<\/h1>\n<p><em>\u2013 reduces swelling and fatigue, promotes lymphatic drainage<\/em><br \/>\n<span style=\"color: #4e5b2f;\"><strong>*BEGINNER LEVEL<\/strong><\/span><\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><em>I choose to release the weight I carry.<\/em><br \/>\n<em>All that no longer serves me flows down my legs and returns to the earth.<\/em><br \/>\n<em>In stillness, life within me flows freely.<\/em><br \/>\n<em>I exist\u2026 light and free.<\/em><\/p>\n<p>&nbsp;<\/p>\n<h2>Pose description<\/h2>\n<p style=\"text-align: justify;\">Viparita Karani, also known as Legs up the Wall Pose, is one of the most popular restorative yoga asanas. Easy to perform and accessible to all levels, it is considered a deeply rejuvenating pose that brings lightness to the body and calm to the mind.<\/p>\n<p style=\"text-align: justify;\">This asana is often recommended after standing, traveling, or a demanding day. Elevating the legs allows blood and lymph to flow freely toward the heart, reducing swelling and heaviness. At the same time, Viparita Karani has a powerful restorative effect on the nervous system, encouraging deep relaxation and surrender.<\/p>\n[\/vc_column_text][vc_empty_space][vc_column_text css=&#8221;.vc_custom_1757976963988{padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #b2b171 !important;border-radius: 4px !important;}&#8221;]\n<h2><span style=\"color: #ffffff;\">Benefits<\/span><\/h2>\n[\/vc_column_text][vc_empty_space height=&#8221;20&#8243;][vc_column_text]\n<ul>\n<li>Reduces swelling in legs, ankles, and feet<\/li>\n<li>Supports lymphatic drainage and circulation<\/li>\n<li>Relieves heaviness after standing or sitting<\/li>\n<li>Calms the nervous system and reduces stress<\/li>\n<li>Improves sleep and eases insomnia<\/li>\n<li>Helps with headaches and migraines<\/li>\n<li>Supports hormonal balance and relaxation<\/li>\n<li>May reduce lower back discomfort<\/li>\n<li>Speeds up recovery and regeneration<\/li>\n<li>Symbolically shifts perspective<\/li>\n<\/ul>\n[\/vc_column_text][vc_empty_space]<div id=\"ult-carousel-110559126469e65bdec8c9d\" class=\"ult-carousel-wrapper   ult_horizontal\" data-gutter=\"0\" data-rtl=\"false\" ><div class=\"ult-carousel-296108473269e65bdec8c06 \" >[vc_single_image image=&#8221;6226&#8243; img_size=&#8221;full&#8221; style=&#8221;vc_box_rounded&#8221;]<\/div><\/div>\t\t\t<script type=\"text\/javascript\">\r\n\t\t\t\tjQuery(document).ready(function ($) {\r\n\t\t\t\t\tif( typeof jQuery('.ult-carousel-296108473269e65bdec8c06').slick == \"function\"){\r\n\t\t\t\t\t\t$('.ult-carousel-296108473269e65bdec8c06').slick({dots: true,autoplay: true,autoplaySpeed: \"5000\",speed: \"300\",infinite: true,arrows: false,slidesToScroll:1,slidesToShow:1,swipe: true,draggable: true,touchMove: true,pauseOnHover: true,pauseOnFocus: false,responsive: [\r\n\t\t\t\t\t\t\t{\r\n\t\t\t\t\t\t\t  breakpoint: 1026,\r\n\t\t\t\t\t\t\t  settings: {\r\n\t\t\t\t\t\t\t\tslidesToShow: 1,\r\n\t\t\t\t\t\t\t\tslidesToScroll: 1,  \r\n\t\t\t\t\t\t\t  }\r\n\t\t\t\t\t\t\t},\r\n\t\t\t\t\t\t\t{\r\n\t\t\t\t\t\t\t  breakpoint: 1025,\r\n\t\t\t\t\t\t\t  settings: {\r\n\t\t\t\t\t\t\t\tslidesToShow: 1,\r\n\t\t\t\t\t\t\t\tslidesToScroll: 1\r\n\t\t\t\t\t\t\t  }\r\n\t\t\t\t\t\t\t},\r\n\t\t\t\t\t\t\t{\r\n\t\t\t\t\t\t\t  breakpoint: 760,\r\n\t\t\t\t\t\t\t  settings: {\r\n\t\t\t\t\t\t\t\tslidesToShow: 1,\r\n\t\t\t\t\t\t\t\tslidesToScroll: 1\r\n\t\t\t\t\t\t\t  }\r\n\t\t\t\t\t\t\t}\r\n\t\t\t\t\t\t],pauseOnDotsHover: true,customPaging: function(slider, i) {\r\n                   return '<i type=\"button\" style= \"color:#333333;\" class=\"ultsl-record\" data-role=\"none\"><\/i>';\r\n                },});\r\n\t\t\t\t\t}\r\n\t\t\t\t});\r\n\t\t\t<\/script>\r\n\t\t\t[vc_column_text css=&#8221;.vc_custom_1757977000946{padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #b2b171 !important;border-radius: 4px !important;}&#8221;]\n<h2><span style=\"color: #ffffff;\">Instructions<\/span><\/h2>\n[\/vc_column_text][vc_empty_space height=&#8221;20&#8243;][vc_column_text]\n<ol>\n<li>Place your mat by a wall and sit sideways close to it.<\/li>\n<li>Gently lie down and extend your legs up against the wall.<\/li>\n<li>Relax your arms alongside the body or extend them in a T-shape.<\/li>\n<li>Close your eyes and breathe: deep inhale through the nose, slow exhale.<\/li>\n<li>Stay in the posture for 5\u201320 minutes.<\/li>\n<\/ol>\n[\/vc_column_text][vc_empty_space][vc_column_text css=&#8221;.vc_custom_1757977087330{padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #b2b171 !important;border-radius: 4px !important;}&#8221;]\n<h2><span style=\"color: #ffffff;\">Variations<\/span><\/h2>\n[\/vc_column_text][vc_empty_space height=&#8221;20&#8243;][vc_column_text]\n<ul>\n<li>With cushion or bolster under the hips \u2013 extra lower back support.<\/li>\n<li>With bent knees and soles together (Supta Baddha Konasana at the wall) \u2013 opens the hips.<\/li>\n<li>With legs wide apart \u2013 stretches the inner thighs.<\/li>\n<li>With legs crossed against the wall \u2013 relaxes pelvis and spine.<\/li>\n<li>Short version \u2013 legs resting on a chair.<\/li>\n<\/ul>\n[\/vc_column_text][vc_empty_space height=&#8221;20&#8243;]<div id=\"ult-carousel-66799157069e65bdec8d88\" class=\"ult-carousel-wrapper   ult_horizontal\" data-gutter=\"0\" data-rtl=\"false\" ><div class=\"ult-carousel-95270737869e65bdec8d66 \" >[vc_single_image image=&#8221;6228&#8243; img_size=&#8221;full&#8221; style=&#8221;vc_box_rounded&#8221;]<\/div><\/div>\t\t\t<script type=\"text\/javascript\">\r\n\t\t\t\tjQuery(document).ready(function ($) {\r\n\t\t\t\t\tif( typeof jQuery('.ult-carousel-95270737869e65bdec8d66').slick == \"function\"){\r\n\t\t\t\t\t\t$('.ult-carousel-95270737869e65bdec8d66').slick({dots: true,autoplay: true,autoplaySpeed: \"5000\",speed: \"300\",infinite: true,arrows: false,slidesToScroll:1,slidesToShow:1,swipe: true,draggable: true,touchMove: true,pauseOnHover: true,pauseOnFocus: false,responsive: [\r\n\t\t\t\t\t\t\t{\r\n\t\t\t\t\t\t\t  breakpoint: 1026,\r\n\t\t\t\t\t\t\t  settings: {\r\n\t\t\t\t\t\t\t\tslidesToShow: 1,\r\n\t\t\t\t\t\t\t\tslidesToScroll: 1,  \r\n\t\t\t\t\t\t\t  }\r\n\t\t\t\t\t\t\t},\r\n\t\t\t\t\t\t\t{\r\n\t\t\t\t\t\t\t  breakpoint: 1025,\r\n\t\t\t\t\t\t\t  settings: {\r\n\t\t\t\t\t\t\t\tslidesToShow: 1,\r\n\t\t\t\t\t\t\t\tslidesToScroll: 1\r\n\t\t\t\t\t\t\t  }\r\n\t\t\t\t\t\t\t},\r\n\t\t\t\t\t\t\t{\r\n\t\t\t\t\t\t\t  breakpoint: 760,\r\n\t\t\t\t\t\t\t  settings: {\r\n\t\t\t\t\t\t\t\tslidesToShow: 1,\r\n\t\t\t\t\t\t\t\tslidesToScroll: 1\r\n\t\t\t\t\t\t\t  }\r\n\t\t\t\t\t\t\t}\r\n\t\t\t\t\t\t],pauseOnDotsHover: true,customPaging: function(slider, i) {\r\n                   return '<i type=\"button\" style= \"color:#333333;\" class=\"ultsl-record\" data-role=\"none\"><\/i>';\r\n                },});\r\n\t\t\t\t\t}\r\n\t\t\t\t});\r\n\t\t\t<\/script>\r\n\t\t\t[vc_column_text]\n<p style=\"font-size: 25px;\"><span style=\"color: #b2b171;\">Precautions:<\/span><\/p>\n<ul>\n<li>Avoid if you have glaucoma, high eye pressure, or severe neck issues.<\/li>\n<li>Those with high blood pressure or heart problems should practice shorter and consult a doctor.<\/li>\n<li>Pregnant women should use cushions and practice briefly.<\/li>\n<li>Always respect your body\u2019s limits \u2013 exit if you feel pain or dizziness.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\">Viparita Karani is a simple yet powerful posture that restores energy and invites a deep sense of ease. Whether practiced before bedtime, after a workday, or as part of a restorative sequence, it brings balance to body and mind.<\/p>\n<p style=\"text-align: justify;\">Try it for just 10 minutes a day and notice how fatigue melts away and your body feels lighter.<br \/>\nExplore other restorative yoga poses on the <a href=\"https:\/\/tikiyoga.com\/en\/yoga-poses\/\"><strong>blog<\/strong><\/a> \u2013 each one unlocks new spaces within the body and leads to greater harmony.<\/p>\n[\/vc_column_text][vc_empty_space height=&#8221;20&#8243;]<style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">#default-btn-7bfccd73e4c3b00118fbdd02893934a2.ico-right-side > i {\n  margin-right: 0px;\n  margin-left: 8px;\n}\n#default-btn-7bfccd73e4c3b00118fbdd02893934a2 > i {\n  margin-right: 8px;\n}\n#default-btn-7bfccd73e4c3b00118fbdd02893934a2 * {\n  vertical-align: middle;\n}\n<\/style><div class=\"btn-align-left\"><a href=\"https:\/\/tikiyoga.com\/en\/yoga-poses\/\" class=\"default-btn-shortcode dt-btn dt-btn-m link-hover-off \" target=\"_blank\" id=\"default-btn-7bfccd73e4c3b00118fbdd02893934a2\" rel=\"noopener\"><span>All Asanas<\/span><\/a><\/div>[vc_empty_space][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>Viparita Karani, also known as Legs up the Wall Pose, is one of the most popular restorative yoga asanas. <\/p>\n","protected":false},"author":1,"featured_media":6225,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[33,30],"tags":[],"class_list":["post-6232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-restorative","category-yoga-poses","category-33","category-30","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - 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