Viparita Karani (Legs Up The Wall Pose)

Lie flat on the floor.

Adjust yourself in a way where your hips are as close as possible to the wall.

Then slowly stretch your legs up the wall towards the ceiling, with your feet hip-distance apart or whatever distance feels comfortable.

Adjust your position by scooting your tailbone.

Find a comfortable position for your arms at your side, with palms turned up.

Relax your arms and shoulders.

Hips should be touching the wall & relax your legs against the wall.

Release all effort.

Feel the spine lengthening.

Settle into the pose and remain in this position breathing normally for at least 10 minutes.

To come out of the pose, bend your knees and roll to your side.

Lifting the legs with a jerk.

Bending the leg.

Lifting the shoulders off the mat.

Holding your breath. Breathe normally.

Alleviates bloating and digestive issues.

Improved blood circulation.

Therapeutic to varicose veins.

Relaxes neck and back muscles.

Relieves knee pain.

Releases tension from the lower back.

Gently stretches hamstrings, glutes, hips, and spine.

Heals mild anxiety and stress.

Avoid during menstruation.

Avoid during pregnancy.

Avoid in case of high blood pressur.

Avoid in case of cardiac issues.

Avoid in case of Glaucoma.