Viparita Karani

What is a Viparita Karani?

Viparita Karani, also known as the Legs-Up-the-Wall Pose, is a restorative yoga posture that offers numerous health benefits. This gentle inversion pose involves lying on your back with your legs extended vertically against a wall.

It is widely praised for its ability to promote relaxation, reduce stress, and improve circulation. Viparita Karani is accessible to practitioners of all levels, making it a popular choice for those seeking a simple yet effective way to unwind and rejuvenate both body and mind.

Viparita Karani or legs up the wall pose is considered either 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.

Viparita Karani steps:

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 and with knees still bent. Exhale completely relaxing the entire back on the floor.

Inhale again raise the legs and bring them on the wall, slowly adjusting the hips in order to bring the tailbone 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 your 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 release the legs place the feet on the floor close to the wall and relax the lower back completely.

Viparita Karani Video

Viparita Karani Health Benefits:

• 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.

Stretches:-

Front torso, Back of the neck, back legs.

Pose type:

Restorative.

Variations:

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:

• Headaches
• Arthritis
• Cardiovascular problems like low or high blood pressure
• Anxiety
• Mild depression
• Insomnia
• Migraine
• Digestive problems
• Varicose veins
• Respiratory ailments
• Menopause
• Urinary disorders
• Menstrual cramps
• Premenstrual syndrome

Viparita Karani contraindication :-

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.