Legs Up the Wall Pose is also referred to as the Viparita Karani. Viparita Karani is a Sanskrit word that signifies the act of inverting. It is composed of two words. In which one term “Viparita” means “inverse” and the other word is “Karani” which means “to do”. In this position, it is necessary to lift your legs up like Sarvangasana. This pose is beneficial to our body in a variety of ways. Certain Hindu texts claim that Viparita Karani does not just reduce wrinkles, but also helps prevent the aging process.
Viparita Karani Yoga Asana is an exhilarating and reversible pose that provides relief to the legs, spine, and nervous system. The asana slowly will bring the body to a euphoric state. It soothes the brain and makes it more conscious. It is among the most popular yoga postures since it doesn’t require much ability or flexibility. Viparita Karani is thought to be asana-based or actually one of the poses of Hatha yoga.
Perform These Asanas Before Performing Legs Up the Wall Pose (Viparita Karani)
- Child’s Pose (Balasana Yoga)
- Cat Pose ( Marjariasana Yoga)
- Cobra Pose (Bhujangasana Yoga )
- Standing Forward Bend (Uttanasana Yoga)
How to do Legs Up the Wall Pose (Viparita Karani)
If you do the Legs Up the Wall Pose (Viparita Karani), it is an easy asana, it’s easy to master. It is a simple task that can be performed by anyone who is at any age. Below are the steps you need to follow to perform this posture, using that you can perform it effortlessly.
1. To practice this asana first, you must lay an exercise mat onto the ground and then lie on your back.
2. Maintain both legs and arms on the ground.
3. 3. Now slowly raise both legs while keeping your lower body still on the floor.
4. Bring both your legs up to 90 degrees.
5. To feel comfortable, place a cushion or blanket wrapped around your hips.
6. Make sure that your back and headrest are in the same place on the floor.
7. Shut your eyes, and remain still for at most five minutes.
Legs Up the Wall Pose (Viparita Karani) Benefits
1. To do this asana it is necessary to maintain his head on the floor. This lets fresh blood flow into the head, which helps relieve symptoms of insomnia and mild depression. Viparita Karani is one of these asanas that aids in calming and soothing the mind. This yoga pose can ease headaches and migraines.
2. In order to perform Viparita Karani Asana, you need to control your breath to treat respiratory issues. This posture helps with problems with the eyes and ears. The asana also regulates the circulation of blood.
3. Viparita Karani eliminates the ailment of constipation and helps keep our digestive system in good shape. In addition, it also aids in curing various other illnesses like urinary problems such as high blood pressure, arthritis, low blood pressure, and so on. It strengthens your immune system and helps to bring fresh lymph fluid and blood to the abdomen and every organ.
4. Legs up the Wall yoga Pose or Viparita Karani Yoga Asana removes menstrual issues for females. This posture eases menopause and cramps during menstrual flow. This posture helps in reducing semen for men and ovarian disorders in women.
5. Viparita Karani provides a great stretch for the upper part of the torso, the back of the legs, and the back of the neck. It also helps relieve mild back discomfort. This posture helps to heal tired feet. It also keeps your feet young.
6. It helps keep the intestines in good shape and assists in improving digestion. (1)
7. This exercise is beneficial in relieving the tension in the shoulders and neck.
Precautions for Legs Up the Wall Pose
- Women should not do this asana during menstruation.
- Avoid this asana if you have a serious problem like cataract.
- If you have a problem of back pain, then do this asana by placing a folded blanket under your back.
- A person with hip or knee injury should avoid doing this asana.
- Pregnant women should avoid doing this asana.
- Patients with glaucoma, high blood pressure or hernia should not do this asana.
Things to keep in mind before doing This Asana
Along with knowing how to do Legs Up the Wall Pose, and what are the benefits of Legs Up the Wall Pose, it is also important to know about some precautions related to it, let us know what precautions and precautions a person should take while doing this pose-
- If you have back pain, simply place a soft pillow or a folded blanket under your back and then start practicing the asana.
- If you have severe eye problems, neck or back problems, then the practice of this asana should be avoided.
- A person with a hip or knee injury should avoid doing this asana.
- Because of the effect on the spine, we suggest practicing it slowly.
- Pregnant women should avoid its practice.
- Patients with glaucoma, high blood pressure or hernia should also not do this asana.
- Always start practicing yoga only under the advice of your doctor and under the supervision of a yoga trainer.