Viparita Karani (Legs up the Wall)
Learned: Asana Lab
See Manual Pages: 108, A-116
Where this can show up in class: Afterward
This pose can be done in the following orientations: Supine.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Legs |
Back Arms Head |
Legs (if straddle) |
Legs (if together) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Block or hands under butt Legs in Baddha Konasana or Prasarita |
Salamba Sarvangasana / Sarvangasana Uttanasana Ardha Uttanasana Paschimottanasana Upavistha Konasana (for Prasarita legs version) Dandasana Urdhva Prasarita Padasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hamstrings |
Hamstrings (if no wall) Core (if no wall) |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Block in wrong place | Block under butt |
| Lack of hamstring mobility | Move farther from wall, bend knees |
| Knees hyperextended (especially if away from wall) | Microbend knees |
| Legs in too close (if no wall) | Engage core |