Viparita Karani (Legs Up the Wall Pose): Basics, Steps, Benefits & More
The Viparita Karani Mudera (Legs Up the Wall Pose) is a restorative yoga pose that looks similar to other inverted yoga poses like Sarvangasana (Shoulder Stand) and Sirsasana (Headstand).
Gomukhasana Basics
| Sanskrit Pronunciation | Viparita Karani (vip-par-ee-tah car-AHN-ee) |
| Meaning | viparita = turned around, reversed, inverted karani = doing, making, action asana = posture or pose or position |
| Pose Type | Inversion |
| Pose Level | Beginner-level |
| Style of yoga | Hatha Yoga |
| Other Names | Reversing pose |
| Stretches | The muscles of the arms, legs, and back |
| Strengthening | Full body |
| Duration | 30 second to 3 minutes |
Meaning
Viparita Karni is a Sanskrit word, which denotes an act of turning upside down. It is made up of two words, in which the first word is “Viparit” which means “reverse” and the second word is “Karni” which means “ction to achieve a work”. Viparita Karani means the “Action of reversing”.
Viparita Karni Yoga Asana is an invigorating and inverted pose that provides relief to the spine, legs and nervous system. This asana gradually brings the body into a state of complete relaxation. It calms the brain and makes it more self-aware. This is one of the most acceptable yoga poses, as it does not require a lot of flexibility or strength. Viparita Karni is considered either an asana or one of the postures in Hatha Yoga.
Practice Guide for Viparita Karani (Legs Up the Wall Pose)
The guide begins with an introduction to the pose, highlighting its significance in yoga practice and its potential benefits for the body and mind.
Steps to do Viparita Karani
1. Start with the supine position, lying on your back in a relaxed way. Let the hands rest on the floor next to the body and breathe normally.
2. Incline your legs slightly against the wall.
3. Raise your legs slowly upward and bring it to 90° angle while inhaling.
4. Lift and release the base of your skull away from the back of your neck and soften your throat. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the weight of your belly deeply into your torso, toward the back of the pelvis. Soften your eyes and turn them down to look into your heart.
5. Keep breathing deeply and remain in this position according to your comfort. Do for 30–60 seconds in the beginning. For health benefits 3 – 5 minutes every day is good enough. Though practitioners can go up to 15 minutes for spiritual benefits.
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Beginner’s Tip
If you are a beginner and have just started practicing yoga, then you may find it difficult to keep your legs straight and at 90 degrees, then you can take the support of your wall for this, do the following below. Follow the given steps.
Spread the yoga mat on the edge of the wall and lie down straight with both your legs towards the wall.
Now lift both your legs and rest them on the wall.
Now straighten both the legs with the support of the wall and make a 90 degree angle at your waist.
If you want, you can place a pillow under the hips for your convenience.
Benefits of Viparita Karani Mudra
Viparita Karani Yoga Mudra often recommended for individuals who spend long hours standing or sitting, as it provides a simple yet effective way to relieve tension and promote well-being in the lower body.
By elevating the legs above the heart, this pose encourages venous blood flow back towards the heart, which can help reduce swelling in the legs and feet and alleviate the discomfort caused by cramped muscles.
Practicing Legs-Up-the-Wall pose regularly can also improve circulation, soothe tired legs, and promote overall relaxation and rejuvenation.
Viparita Karani activates throat chakra which gives you the ability to better express yourself, your emotions, and creativity also.
Viparita Karani can be practiced to increase the blood flow to the brain, cure hemorrhoids & varicose veins and overcome premenstrual syndrome, menopause, menstrual cramps
Additionally, the gentle inversion of this pose can promote relaxation and calmness, making it a beneficial posture for reducing stress and anxiety.
Precaution of Viparita Karani
- If you have a back problem, just keep a soft block
- beneath your back and then start with the asana.
- Viparita Karani should also be avoided if you have serious eye problems, neck or back problems.
- A person having hip or knee injuries should avoid doing this asana.
- Due to the impact on the spine, we suggest practicing this slowly.
- Pregnant women should avoid this.
- Glaucoma, hypertension, or hernia patients should not try this asana.
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Conclusion
The “legs up the wall” variation of Viparita Karani, also known as Legs-Up-the-Wall pose, is a gentle yoga inversion that offers numerous benefits, including relaxation of the lower body muscles and release of tension from cramped feet and legs.
This pose involves lying on your back with your legs extended up against a wall, forming an L-shape with your body.
