Yoga Pose:
Viparita Karani
Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Viparita Karani
- Viparita Karani is referred to as Legs up the Wall Pose or Inverted Leg Pose. In the Sanskrit language, Viparita means Inverted and Karani means Doing. It is pronounced as vip-par-ee-tah car-AHN-ee. It is considered to be a mild inversion and offers the body anti-aging benefits. According to Hindu scriptures, this pose helps to reduce wrinkles and delays old age and death. It is also termed to be a restorative pose, helping blood to circulate properly throughout the body. It provides relief to various types of ailments. Thus, it should be part of your everyday yoga regimen.
- This basic-level pose belongs to the Hatha yoga style. It should be performed for approximately 5-15 minutes. Repetition is not necessary. Practicing it helps stretch your back legs, necks back part and front torso.
How To Do The Viparita Karani?
Valuable tips for beginners to practice correctly Viparita Karani
- Beginners are likely to face difficulties when trying to get a proper alignment when doing this pose.
- To achieve this, you need to breathe in a manner that your thigh bones’ head part gets pressed firmly against the wall. It helps release your groin, belly and spine region.
- Imagine that your breathing descends through your torso, pressing your thigh bones head `harder against the wall. In the process, your torso is likely to be pulled away.
What are the different Viparita Dandasana pose variations?
- In case, there is a sufficient amount of space in your room, then spread your legs wide to form a V shape. Your legs should be against the wall. You will feel an increase in your stretch in the thigh and groin region.
- Alternatively, you can increase your stretch, then bend your knees and try to touch your soles.
- Slide your feets outer edges downwards. Next, bring close your heels to your pelvis. Then push hands against your inner thighs top part, thereby increasing your stretch in the groin region.
Preparatory poses to practice before doing Viparita Karani
- Setu Bandha Sarvangasana
- Supta Baddha Konasana
- Virasana
- Uttanasana
Follow-up poses to practice after completing Viparita Karani
- Sitting Pranayama
- Shavasana
You should make this asana part of your regular yoga regimen. It helps to relax as well as rejuvenate our spirit, body and mind. It can also help lift your mood instantly, especially if you have experienced a tiring, long day. You just require investing 5 minutes to perform this exercise and derive the benefits. It is sure to provide you with lots of energy.
Steps to perform Viparita Karani pose correctly
This restorative pose allows you to use different types of props like folded blankets, pillows and bolsters. When performing this asana, you should keep handy your choice of prop. Follow the given below steps:
- Identify an open space with a wall. Sit close to it in a manner that your feet should be spread before you on the floor. Your bodys left part should touch the wall.
- Now, breathe out. Lie with your back to the ground. Your legs back part should push against the wall, while your feet soles should face upwards. With some movement, you can get into this position comfortably.
- Keep your buttocks at a distance from the wall. Otherwise, press them against it.
- Your head and back should rest on the ground. This way, your body is likely to take the shape of a ninety-degree angle.
- Then, lift your hips upwards. Slide prop beneath it. You can support your hips with your hands to form a curve in the lower body part.
- Your neck and head should be in the neutral position. Soften your face and throat.
- Now, close your eyes. Inhale. Be in this particular position for approximately five minutes. Then release your hold and roll to any particular side. Before sitting up, take a deep breath.
Benefits Of The Viparita Karani
- This asana provides several therapeutic benefits to treat several ailments like:
- Headaches
- Digestive problems
- Arthritis
- Anxiety
- Insomnia
- Low/high blood pressure
- Mild depression
- Migraines
- Urinary disorders
- Respiratory ailments
- Menstrual cramps
- Varicose veins
- Menopause
- Premenstrual syndrome
- It calms and soothes your mind.
- It provides relief to mild backache.
- It stretches the neck and legs back part as well as the torso frontal part.
- It relaxes tired legs and cramped feet.
Precautions To Be Taken While Doing The Viparita Karani
You need to consider several aspects before practicing this asana to avoid unwanted injuries or cramps.
- If you suffer from severe eye problems such as glaucoma, you should avoid doing this asana.
- This asana is considered to be a mild inversion. During the menstruation period, it should not be practiced.
- When practicing this asana, you may experience a tingling sensation in your feet. Then bend your knees to touch the feet soles. Now, bring heels near the pelvis.
- Practice this asana only after emptying your bowels and on an empty stomach. You should not have anything for about 4-6 hours before starting your practice. This allows the consumed food to get properly digested, thereby providing you with a sufficient amount of energy.
- You can practice this asana early in the mornings or late evenings depending on your availability. But you need to adhere to the set rules & regulations to be on the safe side.
Conclusion
- Viparita Karani is undoubtedly a highly energizing inversion asana. It provides relief to your nervous system, legs, feet and spine. It also helps to relax your body completely.
- All yoga students, irrespective of experience can perform this asana without any worry or fear. Doing this yoga asana daily helps your brain and body to enter a pure state. Your mind rather goes into deep meditation, thereby allowing you to become self-aware and calms your brain.
- Generally, the calming benefits are derived from the successful completion of the yoga asana regimen. This is much before your body enters Shavasana. However, you are free to practice this asana independently and not in any routine form.
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