Viparita Karani :-
Viparita Karani or legs up the wall poseis considered either as an asana or a mudra in haṭha yoga. In modern yoga, it is commonly a fully supported pose using a wall and sometimes a pile of blankets.
Begin by standing close to the wall while facing the wall. Have your toes touch the wall ending at the floor.
Inhale and sit on the floor continuing to have the toes touching the wall with knees bent. Exhale and place the palms on the floor.
Inhale and slowly go down on your back and lie down having the shoulders close to the floor with knees still bent. Exhale completely relaxing the entire back on the floor.
Inhale again and raise the legs and bring them on the wall, slowly adjusting the hips in order to be bring the tail bone close to the wall. Exhale completely adjusting the hips and the legs and remain here.
Make sure the legs up the wall are perpendicular to the upper body and the toes are pointing downwards with the support of the heels on the wall.
Find the right spot by moving your support until you know the right placement that feels comfortable for you.
The neck, shoulders and chest should be completely relaxed as this pose is a restorative one and should be done with ease and comfort.
Stay here with eyes closed once you are sure the body is comfortable and begin the slow rhythmic breathing with your muscles relaxed. Remain here for about 12 breaths to get maximum benefit from this posture.
Inhale and slowly move your hips backwards and release the legs and place the feet on the floor close to the wall and relax the lower back completely.
Regulates blood flow .
Alleviates menstrual cramps .
Relieves swollen ankles and varicose veins .
Helps testicular, semen, and ovarian problems in men and women respectively .
Improves digestion .
Restores tired feet or legs .
Stretches the back of the neck, front torso, and back of the legs .
Improves problems of the eyes and ears .
Relieves mild backache .
Provides migraine and headache relief, especially when done with a bandage wrapped tightly around the forehead and back of the skull .
Helps keep you young and vital .
Calms anxiety .
Relieves symptoms of mild depression and insomnia .
Front torso, Back of the neck, Back legs .
When performing the pose, spread your legs apart to stretch your groin. However, this can only be performed when your supporting wall is wide enough.
You may also try bending your knees and bringing your feet together so that the soles of your feet touch each other.
Therapeutic Applications :
Cardiovascular problems like low or high blood pressure
People with eye conditions such as glaucoma and detached retina should not invert. Nor should those with hiatal hernias or heart conditions. Women should not practice inversions during menses.