Viparita Karani


    How to do the Legs Up the Wall pose

  • Begin the pose by setting up a cozy space near a wall
  • Lower your back to the floor and lie down
  • Move your hips closer to the wall and bring your legs up the wall - ensure that your legs are pointed vertically above you with both the legs above your hips.
  • You may use your hands for balance as you make adjustments for your weight and a more relaxing posture - you can also place a pillow under your head.
  • Now, try to relax every part of your body as you continue to keep your legs propped up against the wall.
  • Close your eyes and breath deeply - try to elongate your breath as you breathe in through your nose and breathe out through the nose again.
  • Stay in this posture for 10-15 minutes.
  • To come out of this pose, bend your knees, and push your body away gently from the wall.

Health benefits of Viparita Karani or the Legs Up the Wall posture

Viparita Karani is a rejuvenating inverted pose that can offer a range of health benefits.

  • It is a deeply relaxing pose that calms the nervous system, which in turn, helps lower stress and anxiety.
  • It helps to increase circulation and elevate the venous drainage, relieving tension or fatigue from the legs, feet and even the hips. Inverting the legs or feet has long been known as an effective therapy to help reduce swelling and pain in lower extremities. Hence, this pose can be a great way to relieve swollen ankles and feet (edema) caused by pregnancy, travel, long periods of standing or sitting, etc.
  • It stretches the hamstrings and lower back, relieving tension in the back.
  • It helps improve digestion and sleep.
  • It helps to promote balance throughout the systems of the entire body.
  • Additionally, it is claimed that the Legs Up the Wall posture can be beneficial for people suffering from metabolic syndrome, restless leg syndrome, venous disease (varicose vein), fibromyalgia such as chronic pain, hot flashes, etc.
A word of caution: While the Viparita Karani is a mild, restorative yoga exercise, it is advisable to avoid practicing this asana if you are pregnant, menstruating, suffering from high blood pressure, glaucoma or other eye problems. Always perform yoga under the guidance of a certified yoga teacher.

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