Viparita karani or Legs up the wall pose

Legs up the wall pose, also known as Viparita Karnani, can be practiced under the guidance of a yoga expert.

• To do this pose, you will have to sit against a wall. One side of your body must face the wall and your knees should be bent and tight against your chest.


• Bend back and lower your torso on the floor, your back flat on the floor. Your legs should go up the wall. Make sure that you support your upper body with your elbows, as your body rests on the floor.


• Stay like this for a few minutes as this is a very relaxing pose.


• To end the pose, bend your knees and bring it onto your chest. Then roll sideways.


• You can use the help of a pile of folded blankets or a bolster to do this pose. This is supposed to help with the angle of inversion.

Anatomical focus: This yoga posture focuses on the neck, chest, abdomen and legs.

Therapy: Traditionally, it is believed that if you do this posture, it will prevent wrinkles and grey hair. However, some of the more relevant benefits of this posture are that it brings relief to those suffering from anxiety, digestive problems, arthritis, headache, and high as well as low blood pressure. The Leg Up pose can be good for treating symptoms associated with menopause, premenstrual syndrome and cramps. It is also good for those suffering from urinary disorders, respiratory ailments, depression, migraine, insomnia, and varicose veins.

Health benefits: Some of the health benefits of the Leg Up pose include –

• It is known to calm the mind.


• This pose relieves slight backache.


• The Leg Up pose stretches the back of the neck, the front torso, and the back legs.


• It is known to bring relief to cramped feet and legs. It is also a good antidote for exhausted bodies.

Caution:

• Some yoga teachers believe that this pose can be called an inverted pose, and so, it should be avoided by menstruating women. So do speak with your teacher before you try doing the Leg Up pose during your monthly periods.


• It is also believed that this posture should be avoided by people with eye problems like glaucoma.


• You must also perform the pose under the supervision of a teacher if you have back or neck problems.


• You must not push your body beyond its limit while doing this pose, or as a matter of fact, for any pose.