Viparita Karani (Legs Up The Wall Pose)- Steps and Benefits

Introduction 

As we grow old, wrinkles and anti-ageing effects start seeing on our faces. We go for anti-ageing facials, apply creams and take good diet so that we can reverse the signs of ageing. But we cannot completely do away with the natural process of ageing. What we can do is stop them from coming before time, and that can be done if we make specific lifestyle changes along with all the procedures mentioned above. In this process, we can resort to yoga. Yoga has many beauty benefits apart from the immense health benefits it has. Incorporating yoga asanas in our daily routine can help in keeping us beautiful and healthy. One such asana which has anti-ageing benefits is the Viparita Karani or the inverted pose.

This pose falls under the category of inverted asanas and is one of the easiest and simple asanas to practice. It derives its name from the Sanskrit word Viparita meaning inverted, and Karani means doing. It is also known as the wall up leg pose as it also uses the wall to practice the asana. Apart from its beauty benefits, it has a host of other health benefits as well. The asana is a restorative asana and helps in increasing blood circulation in the body. The asana should be practised on an empty stomach and preferably in the morning hours. 

How To Do Viparita Karani Asana?

The asana is simple to practice but to make it useful; it should be followed in the right manner. The steps should be understood and performed with utmost concentration. The asana also makes use of pillows or blankets to make the pose relaxing and convenient. Let’s discuss the steps involved in doing the asana-

1. Start with sitting on a place near the wall. Keep your feet on the floor and spread them in front of you. Your left side should be in touch with the wall.
2. Now exhale and press the back of your legs against the wall while the soles of your feet should be upwards. 
3. Then keep your buttocks away from the wall or press them against the wall.
4. Now form a 90-degree angle with your back and head resting on the floor.
5. Then raise your hips and use pillows or cushions under them to support the hip and form a curve in the lower body. Alternatively, you can make use of your hands as well. 
6. Then place your head and neck in a straight posture and smoothen your face and throat.
7. After that, close your eyes and breath in and out. Remain in the posture for a minimum of 5 minutes.
8. Now relax and move towards any one side. 
9. Come back to a normal position, sit and relax.
10. Modification of the asana- for beginners, it might be a little difficult to get the right alignment at once. So, they should try to breathe so that the heads of the thigh bones are pressed firmly against the wall.
11. Precautions- people with severe back and neck problems should avoid the asana. Also, the asana should be avoided during menstruation or with people having eye problems.

Benefits Of Viparita Karani 

Viparita Karani, or the inverted lake pose, has many health benefits attached to it. It not only keeps ageing at bay but also deals with many health issues at the same time. Let’s discuss some fantastic benefits of the asana.

1. The asana helps in rejuvenating the nervous system, spine, feet and legs.
2. It provides an excellent stretch to the back of the legs, front of the torso and back of the neck. 
3. It works as a therapy for many health issues like headaches, arthritis, anxiety, insomnia, diabetes, depression, etc.
4. It aids the digestive system and eases bowel movements.
5. It provides relief from menstrual cramps and pain.
6. It improves the functioning of the respiratory organs.
7. It regulates the blood pressure levels in the body.
8. The asana provides stability and strengthens the wrist and Lower arms.
9. It helps reduce weight from the waist.
10. The asana also stimulates the throat chakras, which helps in thyroid and other throat problems. 
11. It also strengthens the tissues of the body, mainly the lymph tissues.

See Also: 10 Anjaneyasana Benefits (Low Lunge)