Viparita Karani, otherwise known as legs up the wall, supports the urinary bladder meridian channels. When the urinary bladder is out of balance we may experience an inability to cope and have fear of change. This posture is perfect for those who spend many hours standing, as it improves circulation by drawing stagnant blood from the legs to the lower body.
To get into legs up the wall, sit with your right hip and bottom close to the wall. Lie on your back and straighten the legs up toward the ceiling. Make sure both butt cheeks touch the wall.
Rest your head back. Your chin should be the same height as your forehead. If not, use a blanket underneath your head. Stay in this posture for three to five minutes or longer if you desire. To come out of it, bend your knees and push with your feet away from the wall. Roll over to one side and rest there with bent knees for a moment.
Use props such as cushions, bolsters, or blocks as much as you need to. This will allow you to stay in the posture for longer. It will also allow the yin pose to affect the health of deeper organs such as the fascia, bones, joints, and organs rather than the muscles, which is the goal.