Viparita Karani Yoga Asana


 Viparita Karani Asana is a different version of Sarvangasana or shoulder pose. Another name of this asana is Legs-Up-the-Wall-Pose. As the name suggests, this asana is performed by swinging legs up on the wall and back straight on the floor. 

This yoga pose offers a wide range of anti-aging benefits. It is also helpful in health issues related to back, abdomen, neck and shoulders. Only a 10-minute practice makes you feel deeply relaxed and calm. Most important thing in this pose is the selection of a right location. 

Once a right location is selected, this asana is very easy to perform. Viparita Karani Yoga Asana is beneficial for for back, abdomen, neck, menopause and anti-aging effects.

Viparita Karani Yoga Asana

Legs Up the Wall Pose

How to do Viparita Karani Asana or Legs Up the Wall Pose

This article explains how to do ViparitaKarani asana with legs up on the wall.

  • Collect the items that you will need during this pose: yoga mat, bolster or folded blanket and eye-pillow.
  • Sit down on the floor facing the wall.
  • Lay down with your torso, neck and head on the floor. Your torso should create an arch shape with head. Keep your knees bent towards the chest.
  • Exhale, and swing your legs upwards touching the wall. You can take support of bolster or folded blanket by keeping it beneath your sitting bone. Position and size of support must be correct for acquiring the right pose of ViparitaKarani asana. If you are not flexible, keep the height of support lower to the ground and place it away from the wall. Contrarily, keep the height of support higher and place it closer to the wall.
  • Raise your hips up as much as possible. These needn’t touch the wall. These can lie at the space between the wall and the support.
  • Keep eye-pillow on your eyes to disallow outside light reach your retina.
  • Keep your hands at the sides of torso. Ensure that your hands, wrists and shoulders are relaxed.
  • Maintain this position for 10 minutes. Inhale and exhale deep breaths throughout this pose.
  • To come out of this post, open your eyes slowly, hug your knees inside chest and roll at one side.
  • Sit straight using your hands and take 2-3 normal breaths before your stand up.

Benefits of Viparita Karani Asana

  • Raising legs upwards allows proper blood flow across various body parts.
  • It keeps chest and lungs area healthy due to deep breaths.
  • It relieves inflammation in the digestive organs.
  • It strengthens neck, shoulders, hips, neck and thighs.
  • It prevents insomnia and depression.
  • It is very helpful for those suffering from sleep disorders.
  • It is extremely useful solution for aging, blemishes and wrinkles.
  • It relieves tired feet and legs’ strain.
  • Women suffering from menopause can benefit hugely from this asana.

Precautions While Doing Viparita Karani Asana

  • Beginner should avoid straining their lower back, neck and head. You can support your back, head and neck with a folded blanket or pillow.
  • Patients with serious eye problems, like glaucoma should avoid this pose.
  • People with low or high blood pressure should avoid it.
  • Lifting your legs higher than required can cause heart and other health issues.
  • While coming out of the pose, don’t stand suddenly. After completing the pose, bend your knees towards chest, roll to one side and use hands to stand up.
  • It should be avoided during menstruation.
  • If you have issues with neck and back, perform this pose carefully under the supervision of yoga teacher.