Back pain. It comes in all sorts of horrible shapes and sizes... and usually at the worst times.

One of the biggest challenges with treating back pain is determining its cause. However, there are a handful of tools we can use that are likely to support a myriad types of back pain. Viparaita Karani, Legs up the Wall, is one of those tools.

But now maybe you're thinking, "I can't get onto the floor like that" or "That puts even more pressure on by back to straighten my legs that way". No problem! Whatever the concern, there is a krama, or level of modification, for any need.

In addition to the commonly pictured version of this pose (as above) there are many adjustments that may be a better support on a given day or for a particular type of pain. Some of the many options are listed below; pictures follow.

This gesture supports the skeletal and muscular systems, creating space by directing attention and breath to the spine. Anudandi Mudra can also support a sense of relaxation and increased well-being. It can be done at any time throughout the day alone or incorporated into a practice focused on posture or breath.

To form this mudra, simply:

1. Place thumbs into the palms
2. Wrap your fingers around the thumbs, creating a fist
3. Extend the pinkie fingers, touching the tips together
4. Rest the hands just below the navel with palms facing the body

​Optional affirmation to support the mudra:
As my wave of breath flows freely, I sense greater ease in the back of my body.