Viparita Karani Yoga Pose: Your Ultimate Guide to Relaxation and Rejuvenation

Viparita Karani is a yoga pose that's always by your side. Whether you are stressed after a long day at work or want to fall asleep faster, this yoga pose helps you out.

Also known as the Legs up the Wall Pose, this posture brings us a variety of health benefits when done regularly and correctly.

So today, we bring you a comprehensive guide to Viparita Karani. We will not only tell you how to perform the yoga pose but also walk you through the advantages it fetches. Let's dive right in!

What Is Viparita Karani (Legs up the Wall Pose)?

Even if you are not someone into yoga, you must have come across the Legs Up The Wall pose.

It is a restorative yoga posture that involves lying on your back with your legs extended vertically against a wall.

It is a gentle pose that helps calm the mind, reduce stress, and improve circulation. It's easy to do and doesn't require any special equipment. Infact, it is also a great pose to help you fall asleep easily and aid your overall well-being, especially when practiced regularly.

Viparita Karani is often used to relieve tired legs, ease lower back pain, and promote relaxation, so it also becomes a great addition to your daily routine.

How To Perform Viparita Karani (Legs Up The Wall Pose)?

Here is a step-by-step guide on how to perform Viparita Karani.

• First, find a wall and sit sideways against a wall, with one side of your body touching it.
• Gently lie back as you prop your legs up the wall. Here, you must keep your back flat on the floor.
• Adjust your position and scoot your hips closer to the wall so that your legs are fully supported. Your body should form an "L" shape.
• Now, place your arms comfortably by your sides so your palms are facing up.
• Close your eyes and relax in this position for 5 to 20 minutes.
• Make sure you take deep and calming breaths while relaxing.
• To come out, slowly bend your knees, roll to one side, and rest for a moment before sitting up.

This pose can also be done with a cushion under your hips for added comfort and support.

Precautions to Take While Performing Viparita Karani (Legs up the Wall Pose)

Here are a few precautions you must consider when performing Viparita Karani.

• It's super important to make sure your lower back is comfortable. If needed, place a cushion or folded blanket under your hips initially.
• Keep your neck in a neutral position. Avoid turning your head while in the pose.
• If you feel pressure or discomfort in your eyes, immediately exit the pose.
• Consult a doctor if you have glaucoma, high blood pressure, or serious neck or back issues.
• If you feel any discomfort, gently lower your legs and rest.

Benefits of Viparita Karani (Legs Up The Wall Pose) For Sleep

When you start performing Viparita Karani, you notice a few benefits that together help you with deep sleep.

1. Reduces Stress and Anxiety

First, the pose helps calm the mind and body. You start enjoying a sense of peace that makes it easier to unwind before bedtime.

2. Improves Circulation

In this pose, you elevate your legs and hold the position for quite some time. This promotes blood flow and reduces any swelling as it puts back the bodily fluids that are stored in your legs into circulation.

3. Relieves Muscle Tension

Sometimes, it is the aches or pains that keep you from enjoying a deep sleep. However, Viparita Karani comes to your rescue. It eases tension in the lower back and legs and creates a sense of comfort and relaxation.

4. Helps You Relax

In this pose, you take deep and steady breaths, which lowers the heart rate. So, this helps prepare your body for restful sleep.

Other Advantages of Viparita Karani (Legs Up The Wall Pose)

Below, we bring you a few other benefits of Viparita Karani. Take a look!

1. Improves Digestion

This pose can be great to help you with easy digestion because it brings you into a parasympathetic state and lets your blood flow into your stomach, which is crucial for digestion. It also prevents nausea and constipation.

2. Lymphatic Drainage

When you elevate your legs, it supports the flow of lymph fluid throughout the body. Therefore, it reduces fluid retention in the lower extremities and helps prevent swelling and discomfort. Improved lymphatic flow helps with the removal of toxins and waste products from the body. It accelerates the natural drainage process and reduces the feelings of heaviness and fatigue in the legs.

3. Better Posture

Another advantage of Vipraita Karani is that it improves your posture by stretching and relaxing the legs and back. The pose helps lengthen the spine and reduce muscle tension, which can relieve pressure on the back and promote proper alignment. However, for this, you must practice the pose regularly.

Who Shouldn’t Perform Viparita Karani (Legs Up The Wall Pose)

You must avoid Viparita Karani if;

• You suffer from glaucoma or detached retina, as the pose may increase pressure on the eyes.
• You have severe neck or back issues as the pose may exacerbate pain or discomfort in these areas.
• Pregnant women, especially in the later stages of pregnancy, must avoid this pose as it may not be comfortable or safe.
• You have high blood pressure as it may cause an increase in pressure, so it's best to consult a doctor first.
• You are suffering from Heart Conditions. Here, it is super important with a healthcare provider before attempting this pose.

The Final Note

The next time you are unable to fall asleep or feel stress bubbling inside of you, try Viparita Karani. As you can see, it is a simple posture that can be performed anywhere and anytime. You can also make Viparita Karani a part of your sleep or exercise routine to help you out.

That said, if you have any health issues, make sure you first consult your healthcare practitioner.

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FAQs

1. What is Viparita Karani good for?

Viparita Karani, also known as the Legs up the Wall pose can be excellent for you as it helps reduce stress and anxiety, improve blood circulation, and relieve tired legs. It's also great for calming the mind and helping you relax. Hence, when the stress is tackled, it becomes easier to fall asleep.

2. How long does it take to hold a Viparita Karani pose?

You can hold the Viparita Karani pose for 5 to 20 minutes, depending on your comfort level. Start with a few minutes and gradually increase the time as you feel more relaxed. Listen to your body, and if you feel any discomfort, gently lower your legs and rest.

3. What are the side effects of Viparita Karani?

Viparita Karani is generally safe. However, it can cause discomfort if not done correctly. A few side effects include lower back strain, neck tension, or dizziness, especially if held for too long. People with glaucoma, high blood pressure, or serious neck or back issues should avoid this pose or consult a doctor first.