Viparita Karani — Legs-Up-the-Wall

BeginnerAxial Extension Lumbar Decompression

180s

A restorative inversion that gently decompresses the spine and calms the body.

How to perform

Sit beside a wall, lie back, and extend the legs straight up the wall. Rest the arms by the sides, palms up. Let the lower back settle toward the floor.

Breathing

Breathe slowly and softly. Let each exhale relax the body further.

Benefits

Relieves tired legs and lower-back ache, calms the nervous system, and restores energy.

Anatomical focus

Psoas MajorHamstringsVenous system

Let the lower back settle; soften the belly and legs.

Precautions

Use a folded blanket under the hips if needed. Avoid with glaucoma or during menstruation.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.