The Great Rejuvenator Yoga Pose

Viparita Karani – a.k.a ‘The Great Rejuvenator’

A calming Yoga pose to soothe the soul.

This is my go-to yoga pose after a long day at the hospital. The hospital appointments can be tough, car-travel can be equally stressful and medical results can be heart-breaking.

So instead of coming home and falling into a heap, why not treat yourself to one of the most powerful and most useful restorative postures – Viparita Karani (legs up the wall pose). Also known as The Great Rejuvenator, this pose has an amazing ability to neutralise the body. If you’re feeling tired, it helps to boost energy, and if the opposite is true, and you’re a little anxious and jumpy, it brings you down to earth. It combines the benefits of both a restorative and inverted posture in one!

So what is an inversion? 

An inversion includes any posture where the heart is above the head, and can be as simple as standing forward fold (Uttanasana) or as strenuous as handstand (Adho Mukha Vrksasana). Overall, the benefits of inverting come from turning your world up-side-down and reversing the effects of gravity.

Viparita Karani

You’ll Need:   

  • A bolster or a blanket
  • An eye bag
  • A wall

Here’s How:

Place bolster or folded blanket lengthwise along wall, leaving about a two inch gap between the wall and bolster. Sit on one end of the bolster and carefully roll onto your right side, so that your right hip is supported on the bolster and your right shoulder is on the floor. Using your right arm for support, roll your body so that your buttocks are on the bolster, with your legs extended straight up the wall, and with your shoulders, head and neck resting on the floor. With your chin drawing slightly down towards your chest (heart space). Pop on the eye bag, and completely surrender into the earth beneath you. Aaaaahh, take a releasing sigh and start to concentrate on beautiful deep breaths through the body… take as much time as you need.


  • Alleviates nervous exhaustion.
  • Aids venous return (brings blood in the extremities back to the heart), which can alleviate varicose veins, and edema (swelling in the legs and feet), as well as generally improve circulation.
  • Increases lymphatic flow.
  • Excellent for those on their feet for long periods of time.
  • Many yogic texts (Iyengar, Satyanada) state that inversions bring calm and clarity to our mind.
  • Facilitates deep breathing.
  • A fellow Yoga Teacher friend of mine believed it would help her clear away any sign’s of cold and flu – it worked for her every time!!


Those with hiatal hernia’s, eye pressure, retinal problems. Ladies on their moon cycle, be sure to remove the bolster from under the buttocks so that your sacrum is resting directly on the floor.

Rest and Renew as you enjoy the benefits of  Restorative Yoga.







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