Legs Up the Wall Pose (Sanskrit: Viparītakaraṇī / विपरीत करणी)
Viparita Karani (Viparītakaraṇī) is an easier looking version of the Shoulder Stand Pose. This asana is also sometimes referred to as the Inverted Lake Pose or Legs-Up-the-Wall Pose. It comes with a long list of benefits, both for our body as well as for our mind. It is believed that the regular practice of this asana can make us look and feel younger than our actual age. It is actually a restorative asana that enhances the circulation of blood and thus, can help us get relief from any kind of ailment we are currently suffering from.
Instructions for Doing the Legs Up the Wall Pose
- Sit next to a wall in a way that your feet are spread in front of you on the floor and the left side of your body is slightly touching the wall.
- With an exhalation, lie down on your back so that the back of your legs are pressed against the surface of the wall.
- Exhale and with a single swift movement, swing your legs up against the wall. Keep your toes pointed towards the ceiling and adjust yourself so that you are comfortable in this position. Your body should form a 90-degree angle with your torso placed on the floor and your legs pressed against the wall. Keep your head and spine comfortably rested on the floor at this stage.
- Now, lift your hips upwards and if required, place a prop underneath. Alternatively, you can use your hands to support your glutes. Pull your body upwards and soften your throat. Your chin shouldn’t be pushed against your sternum.
- Hold this position for about 3 to 5 minutes and then gently come back down. Roll your body to any one side and then sit up and relax.
Benefits of Doing the Viparita Karani
- It stretches your torso, back of your legs, neck, shoulders, and back. It helps your lower body relax and unwind, especially your thighs, knees, and the soles of your feet. It can help relieve back pain as well.
- Viparita Karani soothes your mind and can help you battle anxiety and depression.
- It increases your lung capacity and makes your heart strong.
- It is also considered great for relieving symptoms of ailments like arthritis, headaches, migraines, digestive issues, urinary disorders, insomnia, high or low BP, menstrual cramps, menopause, and a number of respiratory issues.
Precautions
- Do not practice this pose if you are suffering from severe eye problems such as glaucoma.
- Avoid this pose if you have a serious spinal or neck injury.
- Pregnant and menstruating women should also refrain from practicing this asana.