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Viparita karani (Therapy)

विपरिता करणी / Legs up the wall Pose

October 9, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Viparita (विपरिता) meaning inverted and Karani (करणी) meaning action.

Benefits
  • Heals mild anxiety and stress
  • Excellent for Varicose veins
  • Releases tension from the lower back
  • Gently stretches hamstrings, glutes, hips and spine
  • Relieves knee pain
Ailments Tackled
  • Sleep deprivation
  • Symptoms of menopause
  • Therapeutic for asthma and migraines
  • Cardiac disorder
  • Cervical spondylosis
Steps to perform the Asana: Viparita karani (Therapy)
  • Find an open wall space where you can comfortably lie down with your legs extended vertically.
  • Place a yoga bolster and block on the mat, a few inches away from the wall and parallel to the wall’s base.
  • Sit sideways on one end of the bolster with bent knees.
  • Scoot your buttocks as close to the wall as comfortable, ensuring that your lower back is fully supported by the bolster.
  • Allow your legs to rest against the wall, with your heels touching or slightly apart, depending on your comfort level.
  • Adjust your position as needed to find a comfortable stretch in your legs and lower back. Flex your toes towards you & heels extended upward.
  • Relax your arms above your head with your palms facing up, to promote a sense of surrender and release.
  • Allow your entire body to relax into the support of the props.
  • Release any tension in your muscles.
  • Hold the pose for 30-40 seconds.
  • Slowly lower down your legs to the floor and gradually come out of the pose.
Key Alignment Points
  • The lower back should be fully supported by the bolster and Block.
  • Avoid flexing or pointing the feet excessively.
  • Keep your neck in a neutral position, neither straining nor compressing. Your head should be in line with your spine.
Common Misalignments / (Mistakes)
  • Don’t lift the legs with jerk
Contraindication / Cautions
  • Avoid in case of menstruation
  • Avoid during pregnancy
  • Avoid in case of high blood pressure
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