Legs-Up-the-Wall Pose (Viparita Karani)

Targets the circulatory and lymphatic systems through gentle venous return from the legs, and passively releases the hamstrings and lower back with zero muscular effort. Helpful for reducing lower leg swelling, relieving tired muscles after intense standing and balancing sequences, and deeply calming the nervous system before Savasana. The movement lies on the back near a wall and extends both legs straight up the wall, with the hips as close to the baseboard as comfortable, arms relaxed at the sides or on the belly, and the body completely passive for the full duration.

Cues

• Rest the legs vertically up the wall and let the whole body grow heavy.