Viparita Karani – Legs up the Wall Pose
Viparita Karani is derived from the combination of the Sanskrit words Viparita (inverted or turned around or reversed) andKarani(making or doing or action). It is called as Legs up the Wall Poseor Upside-down sealin English.
Preparatory Poses for Viparita Karani are Setu Bandha Sarvangasana, Virasana, Supta Baddha Konasana and Uttanasana; and the follow-up Poses are sitting pranayama and Savasana.
STEP BY STEP GUIDE – LEGS UP THE WALL POSE
- We learn Viparita Karani with the wall support today.
- Place the feet on the floor and spread in front of you.
- Bring your left side of the body is touching the wall.
- Exhale; Lie on your back.
- Make sure that the back side of the legs should press against the wall.
- Soles of your feet should face upwards.
- Bring the buttocks few inches away from the wall.
- Note: you can press the buttocks against the wall too.
- Remain the head and back rest on the yoga mat.
- Make sure your body creates the 90-degree angle with the wall.
- Slowly lift the hips up.
- Slide a prop under them.
- Form that curve in your lower body.
- Note: You can also use the hands to support the hips.
- Make sure that your neck and head should be in a neutral position
- Close your eyes.
- Breathing should be normal.
- Hold in this position for few minutes (1 to 5 minutes).
- Exit the pose by release the hands and roll to any one side.
- Repeat all the above steps at least thrice to get more benefits.
BENEFITS OF LEGS UP THE WALL POSE
- Stretches the front torso, back of the neck and the back legs
- Regulates the menstruation cycle.(Avoid during menstruation)
- Calms the mind.
- Relieves mild backache and headaches
- Regulates the blood flow to the entire body
- Energies the body.
- Helps to relieve the lower-back pain
- Helps to relieve tired or cramped legs and feet.
- Improves the digestion
- Relieves the insomnia and mild depression
DO’S, DONT’S & TIPS FOR LEGS UP THE WALL POSE
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Back problems
- Neck Injuries
- Eye problems
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.