Practical Pose for Back Pain: Legs up the Wall

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.

1. ​Legs in butterfly
2. Legs on couch or chair
3. Pillow, block, blanket, or towel under low back
4. Arms in goal post/goddess
5. On the bed using stacked pillows; increase/decrease number of pillows to adjust the height of your legs

To enhance the position, you may choose to position your hands in Anudandi Mudra (see our post from August 5th!) or another mudra of your choosing!

Do you have another favorite way to do Legs up the Wall? Have a question about the pose? Post a comment below or email natalie@turningtidesyoga.com!