Legs up the wall Pose
Viparita Karani (Legs Up the Wall) is typically sequenced at the conclusion of an active practice or in a class that focuses on restorative yoga. Along with a plethora of other health benefits, this yoga pose also has anti-aging properties. The Viparita Karani is said to reduce wrinkles and delay the onset of old age in Hindu scriptures. This asana promotes blood flow throughout the body and is a restorative pose. It can therefore help with almost any condition. The name is a combination of the Sanskrit words 'Viparita', which means reversed or inverted and 'Karani', which means action of doing. Viparita Karani activates your Sahasrara Chakra, Vishuddha Chakra and Manipura Chakra.
Steps to do Legs up the wall Pose / Viparita Karani
- Lie down on the back, palms beside the thighs.
- Now lift the legs up to 90 degree angle.
- Now with the support of the palms lift the waist up tilting the feet towards head.
- Slowly bring the legs to 90 degree angle and upper body to 45 degree angle.
- Keep breathing in and out while holding the pose.
- Now bend the knees towards head.
- With the support of palms, slowly bring the spine down without lifting the head, and relax the legs.
Tips for beginners
- It can be a little difficult to get your body into the proper alignment for this asana. So you can utilise the wall's support.
- The trick is to find the proper alignment and lean in such a way your thigh bones are firmly pressed against the wall.
- Pay attention to your spine, core and pelvic muscles, as you breathe in and as you breathe out, press the thigh bones firmly against the wall.
- Increases blood flow to the brain, alleviates headaches.
- Boosts energy.
- Relieves mild lower back pain.
- Supported by hands: Helps in cases of varicose veins, menopause.
- Strengthens the neck muscles and arms.
- Helps in migraine, insomnia, premenstrual syndrome.
Watch out for
- In the case of High BP, heart problems, inflammation of the ears, weak eye capillaries, severe nearsightedness avoid this pose. In case of lung problems, cold, sinusitis, excessively impure blood, slipped disc, weak spine, vertigo, menstruation, pregnancy should avoid this pose.
- Viparita Karani has no variations. Advanced Yoga practitioners however, do include this asana as a partner pose.