I have a question about Legs-up-the-Wall Pose. I have heard different instructions ranging from “press up through heels” to “punch up through the balls of feet” to “relax the legs.” The latest I heard was “engage your legs lightly.” What are we supposed to do with our legs and feet in this pose?
Legs-up-the-Wall Pose (Viparita Karani) is a student favorite! Did you know that this pose can actually be done instead of Savasana? It’s called the “inverted lake” for the way the blood pools into the pelvic and abdominal regions . . . but I digress!
In this pose, keep the legs just firm enough to hold them vertically in place. Release the heads of the thigh bones and the weight of the belly deeply into your torso. Soften your eyes and turn them down to look into your heart. As you practice these actions, notice what happens to your feet. . . Mine relax.
You might enjoy experimenting with this modification: Once in the pose, bend your knees and slide your feet down the wall, but keep your ankles flexed, soles parallel to the ceiling. As best you can, lay a sandbag across your soles and then re-straighten the knees, pushing the sandbag toward the ceiling. The weight on the legs helps to ground in the sacrum and release tension in the lower back. Notice how your legs and feet feel with the weight of the sandbag.