Alignment, Breath & Drishti Cues for Legs Up Wall with Bolster
Legs Up Wall with Bolster (Viparita Karani (bolster)) belongs to the Restorative posture family and engages the Hamstrings, Lower Back at an intensity of approximately 1.2 METs. Legs up the wall with a bolster raising the pelvis. Deepens the mild inversion while remaining entirely passive.
- Breath Rhythm: Maintain Slow and quiet throughout the 900-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Eyes closed to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Hamstrings, Lower Back.
- Minimum Recommended Age: 3 years (24 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 900 seconds.
- Kapha Effect: Neutral (0) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Glaucoma
