We will discuss the many benefits of Viparita Karani. A minor inversion, the Viparita Karani is also known as the Inverted Lake Pose and Legs Up The Wall Pose. This yoga asana is anti-aging and has a host of other health benefits. The Viparita Karani, according to Hindu scriptures, reduces wrinkles and slows the onset of old age. This asana is a vital position that allows blood to flow freely throughout your body. It can be used to treat almost any condition. Let’s learn more.
Here are some things you should know before you do the Viparita Karani
Before you do this asana, make sure your stomach is empty. You should eat at least four to six hours before the practice to ensure that you have enough energy to burn during the exercise.
It is best to do yoga in the morning. If you cannot work out in the morning, you can practice yoga in the evening.
How to do the Viparita Karani
As this is vital, many people like to use props such as pillows, bolsters, and blankets. While performing this asana, keep a brace close by. Follow these steps.
- Place your feet on the ground, your legs spread out in front of the wall, and your left side touching it.
- Exhale. Place your hands on the wall and place your head down. You will need to move around to feel comfortable in this position.
- Your buttocks should be positioned a bit away from the wall.
- Your back should be flat on the ground. Your body will form a 90-degree angle.
- Slide a prop underneath your hips and lift your hips. Your hands could be used to support your hips.
- Place your head and neck in neutral and gently massage your face and throat.
- Breathe deeply and close your eyes. For at least five minutes, hold the position. Roll to one side and release. Before you sit up, breathe deeply.
Precautions and Contraindications
These are some things to remember before you attempt this asana.
- This asana should not be practiced if you have hypertension, high blood pressure, or heart problems.
- This asana can be mildly inverted and should not be used during menstruation.
- If you have severe vision problems such as glaucoma, avoid this asana.
- If you have neck or back problems, you should seek the help of a certified yoga instructor before you attempt this pose.
- When you feel tingling in your feet while practicing this asana, bend your knees to touch your soles. Bring your heels closer to your pelvis.
A tip for beginners
It might be difficult for beginners to align in this pose. To achieve this, ensure your legs are straight and press against the wall. This will allow your spine, belly, and groin to be released. Imagine the inhalation moving down through your torso and pushing the head towards the wall. Each time you inhale, your thighs will press against the wall more, and your torso will pull away.
If you have enough room, you can stretch your legs wide against the wall if you have enough space. This will increase the stretch of the groin as well as the thighs. Alternatively, you can increase the time by bending your knees and touching the soles together. Slide your feet towards your pelvis by bringing your heels closer. To increase the flexibility in your groin, press your hands against the inner thighs.
The Inverted Lake Poses Many Benefits
These are just a few of the fantastic benefits Viparita Karani offers.
- It can help relieve tired legs and feet.
- It gives the back of your neck, the back of your legs, and the front of your torso a good stretch.
- It relieves mild backache.
- This asana helps calm and soothe the mind.
- The following are some of the therapeutic benefits of this asana:
d. Digestive problems
f. High blood pressure and low blood pressure
i. Mild depression
j. Respiratory conditions
k. Urinary problems
l. Varicose veins
m. Menstrual cramps
n. Premenstrual syndrome
The Science Behind The Viparita Karani
This inversion stimulates the spine, legs, feet, and nervous system. This gentle inversion brings the body to a state of complete relaxation. This asana can be done by any level of yoga student, regardless of their experience. You can relax your brain and body by taking time out of your daily activities to stop them from moving forward. This allows the mind and body to enter a deep state of meditation. This calms the mind and makes it more self-aware.
This is due to its calming effects. It’s usually done right before you go into Shavasana. This asana is not required as part of a routine.
Pranayama – Sitting Pranayama
This asana can be added to your exercise routine to help you relax and restore your mind, body, and spirit. You will feel instantly refreshed after a tiring day. This simple asana can be done in five minutes. You will be amazed at how it will boost your energy levels!