How to Practice Viparita Karani (Legs-Up-the-Wall Pose) and Its Benefits and Precautions
It is one of the most popular asanas, also known by the names, ‘Legs up on the walls’ pose and ‘inverted legs pose’. It is a minor inversion, that you undertake with support. This yoga asana comes with a lot of benefits. According to the Hindu scriptures, the asana can also delay the onset of old age. It is one of the basic level asanas. Beginners can also do it with ease. You can consider this asana as a restorative pose. Most people use blankets and bolsters to support the body, while doing the pose.
How To Do It?
⦁ Lay down on the back with your body straight and your feet together. The knees should be straight as well.
⦁ Now lift both legs up to an angle of 90 degrees, so that the soles of the feet point towards the ceiling.
Now you can lift your pelvis half way up and support it with your hands.
⦁ You do not lift it straight upwards, as in Sarvangasana, which is the shoulder stand.
⦁ You can consider it as the ‘Ardha Sarvangasana’, or the half shoulder stand.
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Benefits of The Viparita Karani (Legs-Up-the-Wall Pose)
⦁ It is one of the best asana, which can help you to relax and rejuvenate.
⦁ The torso, the back of the legs, and the back of the neck gets a good stretch when you do this asana.
⦁ It can also relieve a mild back ache.
⦁ The asana has many other therapeutic benefits. You can get cured of hypertension, high blood pressure, respiratory ailments, varicose veins, and urinary disorders as well. If you have any menopausal syndrome, you can get cured of that as well.
⦁ The asana is quite calming, so you can practice this asana at the end of a strenuous series of asanas.
Contraindications
⦁ If you have high blood pressure, hypertension or any heart issue, you must not do this asana.
⦁ You can avoid it during menstrual cycle, as this asana involves a mild inversion.
⦁ If you have Glaucoma, you should avoid this asana.
⦁ If you have issues with your neck and back, then you should avoid this asana.
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