The Legs Have It....
by Kelly Miller

Viparita Karani (Legs up the Wall Pose)

After a long day, no pose is better at calming the mind and relieving tired legs and feet than Viparita Karani (vip-par-ee-tah car-AHN-ee), or Legs up the Wall.

This wonderfully restorative pose gently stretches the back of your legs, the front of your torso, and the back of your neck. It can also help relieve mild backache. Begin by sitting sideways next to a wall – close enough so that your right hip is touching the wall.
 
Swing your legs up so that your heels are on the wall as your bring your shoulders and head lightly down onto the floor. Bend the knees slightly so that you are not locking out the kneecaps. If you have any low back or neck pain, place thickly folded blankets or round yoga bolsters under the low back and under the neck.

Then just breathe, surrender, and melt. You can stay in this pose anywhere from 5 to 30 minutes.

You can also experiment with different variations, like sliding your legs apart into the letter “V” or bending your knees and bringing the soles of your feet together, like in Baddha Konasana. When you are ready to come out of Legs up the Wall, bend your knees and lower your heels as you roll onto your right side. Take a few moments and observe the effect of the pose on your body, your mind, and your heart.

Namaste.