QUICK LINKS
POSES DIRECTORY
INVERSIONS
RECLINING AND RESTORATIVE POSES
Waterfall | Viparita Karani
Also known as legs-up-the-wall, waterfall is a soothing pose that relieves fatigue in the legs and feet. It helps prevent varicose veins and symptoms of arthritis. It also increases circulation and helps calm the mind. If you're looking for a gentle inversion to relax and invigorate your mind, try waterfall!
Sanskrit: Viparita Karani
Drishti: eyes closed
Counterpose: savasana
Materials
- Yoga mat
- Wall for support
Instructions
- Sit on the mat and bend your knees. You may also sit on folded blankets or a bolster for extra support.
- Place your hands behind your body and lean your torso backward.
- Lean back and rest on your hands as you lift your feet up the wall.
- Keep your butt close to the wall and lie down on your back. Rest with your arms comfortably on the side, palms up. Close your eyes and relax while breathing mindfully.
- Hold for as long as you feel comfortable.
Notes
Modification: You can also use a block instead of a bolster or blanket. For a more challenging variation, raise your legs up without wall support.
Preparatory poses: cat and cow, downward facing dog, child's pose
Follow-up poses: child's pose, savasana