A simple, stress-busting pose, Viparita Karani (also known as Legs-Up-the-Wall Pose) can soothe you to sleep. Learn how to get better sleep tonight by doing this yoga pose.
One of the most common questions I get from my yoga students is how to get better sleep. I have several recommendations to get better sleep (including going to bed before you catch your second wind), but when it comes to yoga, my go-to pose to help you sleep better is Viparita Karani, or Legs-Up-the-Wall Pose.
A grounding, nourishing pose with many benefits, including helping to relieve headaches and low back pain, anxiety, depression, varicose veins and more, Legs-Up-the-Wall Pose, is a mild inversion that reverses the effects gravity has on your feet and legs, helping to redirect blood flow so that you can peacefully sink into slumber.
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Your legs are used to being lower than your heart. In Legs-Up-the-Wall Pose, your legs are, well, literally up a wall. Legs aren’t used to being there, but it’s oh-so-restorative to your entire body and mind.
Practice this pose tonight whether you’re at home in your bedroom or in a hotel room traveling for work.
Practice It: Legs-Up-the-Wall Pose
Find some wall space or practice against the headboard of a bed.
Sit with the left side of your body next to a wall or headboard with your knees bent.
Roll to your back, settling your back and head on the ground or bed.
Begin to straighten your legs and inch forward so the back of your legs touch the wall or headboard.
Keep your ankles flexed, drawing your toes toward your nose.
Try one of these arm variations: - Place one hand on your heart and the other on your belly. - Place both hands on your belly. - Rest your arms alongside your body with palms facing up. - Rest your arms in a “T.” - Bend your elbows so they are aligned with your shoulders. - Try all these arm options and see what feels best for you.
Stay here for at least a few minutes, building up to 5 minutes, and then eventually up to 15 minutes.
When it’s time to come out of the pose, bend your knees and begin to wiggle away from the wall or headboard, rolling to your left side to pause before coming up to a seated position.
Optional additions: Fold a blanket and place it under your hips to elevate them. A soft bolster under the sit bones works well, too. You can also place a folded blanket under your head as a cushion.
Learn 108 yoga poses and self-care practices (with photos, too) to help you live well in my award-winning book 108 Yoga and Self-Care Practices for Busy Mamas. Plus, check out the Stand Up for Your Self-Care YouTube Channel.
Note that this website and the Stand Up for Your Self-Care YouTube Channel are for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.
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