A Simple Grounding & Relaxation Technique: Legs Up The Wall

In this soothing session, you'll discover how the technique Legs Up the Wall (Viparita Karani)—is a simple yet powerful way to calm your mind, relieve stress, and improve circulation. Whether you're feeling exhausted from a long day, recovering from travel, or simply need a moment of stillness, this gentle pose can help. With easy-to-follow instructions and modifications, you'll find the perfect position for your body, whether using a wall, chair, or supportive props. Take this time to ground yourself, reset, and embrace tranquility.

Music by Brock Hewitt Stories in Sound on #Uppbeat
Photo by Thirdman on Pexels

Transcript

Hi friend,

This is Samantha,

The Blissful Soul.

Need to calm your mind?

This is the perfect grounding technique.

It's also great if you have gone for a long walk,

Perhaps you have been traveling or feeling fired after a long day at work.

This simple technique is known as legs up the wall or viparita karani.

Don't let the name fool you.

You can do this pose anywhere you can prop up your legs,

Including a chair.

So let's get started.

As we go through it,

I will also let you know about some of the benefits.

Sit facing a wall,

Then lie on your back and stretch your legs up the wall.

Don't worry about getting your position right the first time.

It's okay for you to adjust your position so you feel comfortable throughout the session.

As you practice this,

You will begin to know what is best for you.

You can do this as you breathe deeply for about five to ten minutes.

You want your tailbone to be close to the wall,

But it does not need to touch.

A good rule is to keep your legs about hip distance apart.

As you relax your arms and legs,

Keep your palms turned up.

Just allow yourself to relax and breathe.

If you are finding it difficult to keep your legs on the wall,

Try different props in this pose for a more relaxing experience.

You can use a folded blanket,

Bolster,

Or pillow under your back,

Or a yoga mat,

Pillow for your head,

Or an eye mask to make yourself more relaxed.

These props under your back will help if you have low back strain.

You can also rest your legs on a chair or couch instead of the wall.

If you are finding this difficult,

Do not be afraid to change your pose and try this instead.

As I mentioned in the beginning,

This position can be calming and grounding as it can aid with stress.

However,

It has other benefits too.

It improves circulation and reduces swelling.

Other benefits include lowering blood pressure,

Improving sleep,

And relieving tension headaches.

While some say it can do magical things like make wrinkles disappear,

Most agree that it can help with anxiety,

Headaches,

And insomnia.

It's a great pose to do before bedtime.

Okay,

Let's go a little bit longer.

Just continue to breathe,

Enjoy this time,

And surrender yourself.

Be present in the moment.

Okay,

We have reached the end of our session.

To come out of the pose,

Bend your knees and slowly roll to your side.

Use this session anytime you need to ground yourself,

Relieve stress,

Relax before bed,

Improve circulation,

Or calm the mind.

Take care my friend.

Reviews

This was a lovely easy to follow practice. I needed this reminder to do this pose more often. Soothing background music and very calming voice. Thank you 💛🙏