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To practice the restorative version with legs up the wall, follow these steps:
1.

 Begin by placing a bolster or folded blanket about 

6-8” from wall

2.

 Position so that your hips and shoulders roll off of  

the bolster

3.

 Gently roll onto your back as you stretch both legs up 

the wall

4.

 Let your arms rest to the sides, opening the chest 

region

5.

 Relax and remain in this position for 5-15 minutes

6.

 To release, let your legs come to the floor as you roll 

to one side and rest for several breaths

BENEFITS 
Viparita Karani relieves tired or cramped legs and feet; gently stretches 
the back of the legs, front of the torso, and the back of the neck; relieves 
mild backache; calms the mind; and energizes the body.

Step by Step Practice
1.

 Lie on your back on the floor.

2.

 Bring your arms to your sides, palms down. 

3.

 Inhale and lift your legs to vertical.

4.

 Then exhale as you lift your buttocks by pushing your hands and the backs  

of your arms into the floor. 

5.

 Place the heels of your palms on the upper back rim of your pelvis with 

fingers pointing toward buttocks to help support the weight of your legs, 
while keeping your elbows on the floor. 

6.

 Roll your shoulders under you and keep your elbows close to your sides.  

At this point, your torso will be at about a 45° angle to the floor. 

7.

 Inhale and straighten at your hip joints, bringing your legs to just short  

of vertical, so a line straight down from your toes would fall slightly beyond 
the top of your head. Press into the floor with the backs of the arms and 
shoulders, and lengthen through the legs.

8.

 To exit, bend at your hip joints to bring your knees over your face, then slowly 

remove your hands and roll out of the pose. Keep your legs straight and lay 
your spine onto the floor vertebra by vertebra, then slowly lower your legs to 
the floor and rest for several breaths.