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Revitalize Your Body and Mind with Legs Up the Wall Pose: A Step-by-Step Guide to Viparita Karani
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Legs Up the Wall Pose:
Legs Up the Wall Pose, known as Viparita Karani in Sanskrit, is a restorative yoga posture that offers numerous health benefits. This pose is especially valued for its ability to promote relaxation, improve circulation, and gently stretch the legs, hips, and lower back.
Viparita Karani is more than just a physical resting pose; it’s a sanctuary of tranquility and rejuvenation. By inverting the legs and allowing gravity to aid in relaxation, this pose offers a unique opportunity for both physical and mental reprieve, making it a favorite among yogis of all levels.
Sanskrit Name and Pronunciation: Viparita Karani, pronounced vip-ah-REE-tah car-AHN-ee
Level: Beginner
Steps to Complete the Pose:
| Step | Description |
|---|---|
| 1 | Sit with your left side against the wall, then gently turn right and lift your legs up along the wall. |
| 2 | Lower your back to the mat, lying flat, and adjust your position so that your sit bones are close to or touching the wall. |
| 3 | Let your arms rest comfortably by your sides, palms facing up, or place them on your belly. |
| 4 | Close your eyes, relax into the pose, and breathe deeply, staying in the position for 5-15 minutes. |
| 5 | To release, gently slide your legs down the wall, roll to one side, and pause for a few moments before sitting up. |
Contraindications: Avoid this pose if you have glaucoma, high blood pressure, or hernia. Pregnant women should consult a doctor before practicing.
Pose Modifications:
- Place a bolster or cushion under your lower back for added support.
- If hamstring flexibility is limited, allow a slight bend in the knees or move further from the wall.
Anatomy Involved:
- Legs: Provides a gentle stretch to the hamstrings and calves.
- Lower Back: Relieves tension in the lower back.
- Circulatory System: Aids in venous drainage and improves circulation.
Preparatory Poses:
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Uttanasana (Standing Forward Bend)
Follow-Up Poses:
- Balasana (Child’s Pose)
- Savasana (Corpse Pose)
Legs Up the Wall Pose is a wonderfully restorative yoga posture that brings a sense of calm and balance to the body and mind. Regular practice of Viparita Karani can help alleviate stress, improve sleep, and enhance overall well-being.
Disclosure: This post may contain affiliate links. If you use them to purchase items, then we may earn a small commission. Hope you find something that you like!
