{"id":1971,"date":"2026-03-21T10:03:24","date_gmt":"2026-03-21T10:03:24","guid":{"rendered":"https:\/\/www.mirayogashala.com\/blog\/?p=1971"},"modified":"2026-03-21T10:03:24","modified_gmt":"2026-03-21T10:03:24","slug":"viparita-karani-legs-up-the-wall-pose-benefits-steps","status":"publish","type":"post","link":"https:\/\/www.mirayogashala.com\/blog\/viparita-karani-legs-up-the-wall-pose-benefits-steps","title":{"rendered":"Viparita Karani (Legs Up the Wall Pose): Benefits &#038; Steps"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">What is Viparita Karani (Legs Up the Wall Pose)?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Viparita Karani is a simple and relaxing yoga pose, also known as &#8220;Legs Up the Wall Pose.&#8221; This yoga pose is good for everyone, from beginners to advanced practitioners. While in this pose, one lies down on the back with legs straight up against a wall, which gives a lot of relaxation to the body. Viparita Karani is also known as a &#8220;restorative yoga pose&#8221; because it helps reduce stress, anxiety, and fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This yoga pose improves blood circulation, reduces swelling in the legs, and relaxes the nervous system. It is highly beneficial for people who are in the habit of standing for a long time, as well as for people who travel a lot. It improves sleep and keeps the mind calm. If you are looking for a simple yoga pose that relaxes your body as well as your mind, then Viparita Karani should be included in your daily routine.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Benefits of Viparita Karani Pose<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces stress and anxiety.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This asana calms the nervous system, and the heart beats slower.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves blood circulation.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Elevating your legs improves blood flow towards the heart and brain.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Effective against leg swelling and fatigue.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is highly beneficial for people who stand for long periods.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps in sleeping.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It relieves people from insomnia and helps in having a sound sleep.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provides relief from lower back pain.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The spine gets support, and the back muscles relax.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves digestion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This pose stimulates the digestive system.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps maintain hormonal balance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It supports the endocrine system by relaxing the body.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosts energy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It relieves fatigue and makes the body feel fresh.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How to Do Legs Up the Wall Pose (Viparita Karani) Step by Step<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay out a yoga mat near a clean wall where you can lie down comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down directly in front of the wall in such a way that your hips touch the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, slowly lying down on your back, raise your legs up against the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hips close to the wall and try to keep your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms in a relaxed position at your sides, with your palms facing upwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and take deep breaths. Allow your body to relax completely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5\u201315 minutes, according to your comfort level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently bend your knees, roll onto your side, and then get up.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Best Time to Practice Viparita Karani<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Legs Up the Wall pose is a relaxing yoga pose, so you can practice it at any time of the day. However, at certain specific times, its effect is even more powerful.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">In the evening or at night (Best time)<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Performing this pose in the evening or before going to sleep is considered the best way to alleviate the fatigue, stress, and leg tiredness accumulated throughout the day. It eliminates sluggishness and helps induce sound sleep.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">At the end of the yoga practice<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you practice yoga, Viparita Karani should be performed at the very end; this helps relax the body and normalize the heart rate.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">After traveling or standing for long periods<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After standing for long periods or traveling, this pose reduces swelling and pain in the legs.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">On an empty stomach or after a light meal<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is best to perform this pose on an empty stomach or 2\u20133 hours after eating a light meal.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How Long Should You Stay in Viparita Karani?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Viparita Karani (Legs-Up-the-Wall Pose) is a restorative pose; therefore, holding it for an extended period is more beneficial.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners: 5 to 10 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intermediate: 10 to 15 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced: 15 to 20 minutes or as desired according to your comfort<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Precautions for Legs Up the Wall Pose (Viparita Karani)<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be careful of your neck support, especially if you have any problems in your neck and lower back, and place a pillow under your neck and a blanket under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consult a doctor in case of high blood pressure or heart problems.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid in cases of eye problems:<\/b><span style=\"font-weight: 400;\"> In this pose, the head is in a low position, which can create problems in certain eye conditions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During pregnancy, pregnant women should perform this pose only under the guidance of experts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not put pressure on your body, and keep your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In case you have problems in your legs and back, you should come out of the pose.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Common Mistakes to Avoid in Viparita Karani<\/span><\/h2>\n<ul>\n<li aria-level=\"1\"><b>Standing too far from or too close to the wall<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your hips are not in the correct position, your body will not relax properly. Maintain a comfortable distance.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Keeping the legs forcefully straight<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not strain yourself in an attempt to keep your legs perfectly straight. A slight bend is permissible.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Not supporting the lower back<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If there is a gap or strain in your lower back, use cushions or a folded blanket.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Holding tension in the shoulders and neck<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this pose, the entire body should be relaxed. Do not keep your neck and shoulders tense.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Failure to control one&#8217;s breath<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rapid breathing is a hindrance to relaxation. One is supposed to breathe slowly and deeply.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Holding for too little or too long<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Waking up early or staying up late, especially when one is forced to, is incorrect. The time chosen is supposed to match one&#8217;s own comfort.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Sudden departure<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When leaving the pose, one is supposed to roll onto their side by bringing their knees together instead of getting up.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Who Should Avoid the Viparita Karani Pose?<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Severe neck or spine problems (cervical, slip disc)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High Blood Pressure or Heart Patients (Doctor&#8217;s advice required)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with eye problems (such as glaucoma)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recent surgery or injury wale log (legs, back, abdomen)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Women in the Last Trimester of Pregnancy (Perform only under expert guidance)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During a severe migraine or headache<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who feel discomfort or dizziness in the pose<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Tips to Improve Your Legs Up the Wall Pose<\/span><\/h2>\n<ul>\n<li aria-level=\"1\"><b>Maintain the correct distance from the wall.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Position your hips close enough to the wall so that you feel comfortable, without overstretching.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Use support under your hips.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Using cushions or folded blankets makes the pose even more relaxing.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Keep your legs relaxed.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not keep your legs forcefully straight; let them remain in their natural position.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Focus on deep breathing.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Taking slow and deep breaths helps the body and mind relax quickly.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Place your arms in a comfortable position.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can enhance relaxation by placing your arms at your sides or on your belly.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Practice with your eyes closed.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This provides greater mental relaxation and stress relief.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Gradually increase the time.<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start with 5 minutes initially, then gradually increase the duration.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Enjoy a peaceful environment<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Practicing in a quiet place improves focus and relaxation.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Viparita Karani Variations for Beginners &amp; Advanced<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Viparita Karani Variations for Beginners<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Supported Viparita Karani<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This pose is practiced by placing a bolster or a folded blanket under the hips. This pose is helpful in providing support to the lower back.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Bent Knee Variation<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If straight legs are not comfortable, this variation can be practiced by bending the knees slightly in this pose.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Wide Leg Viparita Karani<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In this pose, both feet are placed against a wall, and the legs are spread apart in a V-shape. This pose is very effective in providing a deep stretch to the hips.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Butterfly legs (Baddha Konasana Variation)<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In this variation, while resting your legs against the wall, you bring the soles of your feet together and allow your knees to drop out to the sides. This resembles the butterfly position. It relaxes the hips, groin, and inner thighs, providing a sense of deep relaxation.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">One Leg Variation (Single Leg Up the Wall)<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In this variation, one leg rests upward against the wall, while the other leg is either extended straight on the floor or held in a bent position. This allows for focused attention on each individual leg, thereby improving both balance and flexibility.<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone  wp-image-1978\" src=\"https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/One-Leg-Variation-Single-Leg-Up-the-Wall.webp\" alt=\"One Leg Variation (Single Leg Up the Wall)\" width=\"582\" height=\"359\" srcset=\"https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/One-Leg-Variation-Single-Leg-Up-the-Wall.webp 2223w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/One-Leg-Variation-Single-Leg-Up-the-Wall-300x185.webp 300w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/One-Leg-Variation-Single-Leg-Up-the-Wall-1024x633.webp 1024w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/One-Leg-Variation-Single-Leg-Up-the-Wall-768x475.webp 768w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/One-Leg-Variation-Single-Leg-Up-the-Wall-1536x949.webp 1536w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/One-Leg-Variation-Single-Leg-Up-the-Wall-2048x1266.webp 2048w\" sizes=\"(max-width: 582px) 100vw, 582px\" \/><\/p>\n<h3><span style=\"font-weight: 400;\">Advanced Variations of Viparita Karani<\/span><\/h3>\n<h4><span style=\"font-weight: 400;\">Unsupported Viparita Karani (No Wall)<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In this variation, you hold your legs up without the support of a wall. This requires core strength and balance. This pose is somewhat challenging and improves body control.<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone  wp-image-1976\" src=\"https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Unsupported-Viparita-Karani-No-Wall.webp\" alt=\"Unsupported Viparita Karani (No Wall)\" width=\"572\" height=\"381\" srcset=\"https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Unsupported-Viparita-Karani-No-Wall.webp 1536w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Unsupported-Viparita-Karani-No-Wall-300x200.webp 300w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Unsupported-Viparita-Karani-No-Wall-1024x683.webp 1024w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Unsupported-Viparita-Karani-No-Wall-768x512.webp 768w\" sizes=\"(max-width: 572px) 100vw, 572px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">Viparita Karani with Core Hold<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In this variation, you keep your legs elevated while actively engaging your core muscles (abs). This variation strengthens the core and improves stability.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Lotus Legs Viparita karani (Padmasana Variation)<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In this variation, you fold your legs into Padmasana (Lotus Pose) and hold the position, either with or without the support of a wall. This pose enhances both flexibility and focus, but it is suitable only for those who possess good hip flexibility.<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone  wp-image-1977\" src=\"https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Lotus-Legs-Viparita-karani-Padmasana-Variation.webp\" alt=\"Lotus Legs Viparita karani (Padmasana Variation)\" width=\"566\" height=\"377\" srcset=\"https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Lotus-Legs-Viparita-karani-Padmasana-Variation.webp 1536w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Lotus-Legs-Viparita-karani-Padmasana-Variation-300x200.webp 300w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Lotus-Legs-Viparita-karani-Padmasana-Variation-1024x683.webp 1024w, https:\/\/www.mirayogashala.com\/blog\/wp-content\/uploads\/2026\/03\/Lotus-Legs-Viparita-karani-Padmasana-Variation-768x512.webp 768w\" sizes=\"(max-width: 566px) 100vw, 566px\" \/><\/p>\n<h4><span style=\"font-weight: 400;\">Dynamic Legs Movement Variation<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In this variation, you perform slow movements while keeping your legs elevated\u2014such as a cycling motion or moving your legs up and down. This improves both blood circulation and muscle activation.<\/span><\/p>\n<p><b>About Mira Yogashala Yoga school in Rishikesh<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Mira Yogashala is one of the most trusted and best yoga schools in Rishikesh. We offer various yoga courses. During these courses we provide every essential facility to the participants, like three daily satvik meals and comfortable rooms (private or shared) according to your choice, and we also organize excursion trips without any extra charges. If you also want to gain in-depth knowledge of yoga, then join our yoga teacher training courses.<\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/www.mirayogashala.com\/100-hour-yoga-teacher-training-in-rishikesh.php\">100 Hour Yoga TTC in Rishikesh<\/a><\/li>\n<li><a href=\"https:\/\/www.mirayogashala.com\/200-hour-yoga-teacher-training-in-rishikesh.php\">200 Hour Yoga TTC in Rishikesh<\/a><\/li>\n<li><a href=\"https:\/\/www.mirayogashala.com\/300-hour-yoga-teacher-training-in-rishikesh.php\">300 Hour Yoga TTC in Rishikesh<\/a><\/li>\n<li><a href=\"https:\/\/www.mirayogashala.com\/500-hour-yoga-teacher-training-in-rishikesh.php\">500 Hour Yoga TTC in Rishikesh<\/a><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Conclusion<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Viparita Karani, or Legs Up The Wall Pose, is a simple but effective restorative yoga pose. This pose is appropriate for all levels and can be used to improve blood circulation, reduce fatigue and swelling in the legs, and calm the nervous system. This pose is particularly beneficial for individuals with long work hours, many travels, and a high-stress lifestyle, as it can help them relax and sleep better. The regular practice of this pose can also help with digestion, relieve minor back pain, and rejuvenate their energy levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Viparita Karani is a simple pose that does not require much physical strain but can provide significant physical and mental benefits. This pose can be practiced for a few minutes or as long as desired. Regardless of the duration, it can help rejuvenate an individual and is an excellent choice for maintaining a healthy lifestyle.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Viparita Karani (Legs Up the Wall Pose)? Viparita Karani is a simple and relaxing yoga pose, also known as &#8220;Legs Up the Wall Pose.&#8221; This yoga pose is good for everyone, from beginners to advanced practitioners. While in this pose, one lies down on the back with legs straight up against a wall, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1975,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1971"}],"collection":[{"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/comments?post=1971"}],"version-history":[{"count":4,"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1971\/revisions"}],"predecessor-version":[{"id":1979,"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1971\/revisions\/1979"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/media\/1975"}],"wp:attachment":[{"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/media?parent=1971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/categories?post=1971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mirayogashala.com\/blog\/wp-json\/wp\/v2\/tags?post=1971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}