Here, we will be discussing the benefits of Viparita Karani. The Viparita Karani, commonly known as the Inverted Lake Pose or Legs Up The Wall Pose, is a minor inversion. This yoga asana has anti-aging benefits in addition to a slew of other health advantages. According to Hindu scriptures, the Viparita Karani minimizes wrinkles and delays the onset of old age. Furthermore, as a restorative pose, this asana allows blood to flow freely throughout the body, thus giving you improved circulation. As a result, it can aid with almost any ailment. Let’s understand more about it. Scroll down.
Everything You Need To Know About The Viparita Karani
What You Should Know Before You Do The Viparita Karani
You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice. It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening. Level: Basic Style: Hatha Yoga Duration: 5 to 15 minutes Repetition: None Stretches: Front torso, Back of the neck, Back legs
How To Do The Viparita Karani
Being a restorative pose, many people enjoy using props like bolsters, pillows and folded blankets while doing this asana. Keep a prop of your choice next to you while doing this asana. Then, follow these steps.
Precautions And Contraindications
These are some points of caution you must keep in mind before you do this asana.
Beginner’s Tip
As a beginner, you might find it hard to get the alignment right in this pose. For this, you must breathe such that the heads of your thigh bones are firmly pressed against the wall. This will help release your spine, belly, and groin. You must imagine the inhalation descending through the torso, and pushing the heads of the thigh bones close to the wall. As you exhale each time, let your thigh bones press harder onto the wall and your torso pull away from the wall. Following these steps will help you obtain improved respiratory function.
Pose Variation
If you have enough space, you can spread your legs in a wide ‘V’ when they are against the wall. This will increase the stretch in the groin and the thighs. Alternatively, to increase the stretch, bend the knees and touch the soles together. Then, slide the outer edges of the feet down and bring your heels closer to your pelvis. Push your hands against the top of the inner thighs to increase the stretch in the groin.
The Benefits Of The Inverted Lake Pose
These are some amazing benefits of Viparita Karani. a. Anxiety b. Arthritis c. Diabetes d. Digestive problems e. Headaches f. High and low blood pressure g. Insomnia h. Migraines i. Mild depression j. Respiratory ailments k. Urinary disorders l. Varicose veins m. Menstrual cramps n. Premenstrual syndrome o. Menopause Mignon Robinson, a blogger, shares her experience trying the restorative yoga pose, Viparita Karini. She declares that though this was her introduction to yoga, it made her decide to try yoga classes. She writes, “And just five minutes into the pose I already felt more relaxed and relieved from stress. It helped me concentrate on my homework a lot better, and if you have a hard time concentrating like I do, Viparita Karani just might be what you need (i).”
The Science Behind The Viparita Karani
This asana is an energizing inversion that relieves the spine, feet, legs, and nervous system. You will see improved lymphatic drainage from this pose as the legs are raised up, leading to reduced swelling, and gently brings the body to a state of complete relaxation. No matter the level of experience, any yoga student can do this asana. It is said that when you take some time off in your day to reverse the forward movements of acting, doing, and accomplishing, your body and brain go into a state of pure being. This allows the mind to go into a state of deep meditation. It also calms the brain and makes it more self-aware. It is because of these calming benefits that this asana is usually done at the end of the yoga regimen, just before your body goes into the Shavasana. But this asana can also be practiced independently, and not as a part of a routine.
Preparatory Poses
Uttanasanai A yoga pose that makes you touch the toes by bending forward, which helps strengthen the knees and thighs and regulates blood pressure. Virasana Supta Baddha Konasanai Also called a butterfly pose, it stretches the knees, pelvic region, and thighs to improve blood circulation and reduce anxiety. Setu Bandha Sarvangasanai A variation of the bridge pose that stretches the vertebral column, neck, and thorax to improve blood circulation and the digestive health.
Follow-Up Poses
Shavasana Sitting Pranayama If you add this asana to your regular exercise routine, your mind, body, and spirit are sure to be relaxed and restored. This asana instantly lifts up and instantly results in an improved mood after a long, tiring day, especially if you have been on your feet all day. All you need is five minutes – you will be surprised at how this simple asana will energize you! Is viparita karani good for hair? Viparita karani and yoga may lead to stress relief (2). Since stress is a significant factor behind hair issues, this asana may also have some indirect hair benefits. Is viparita karani and sarvangasana the same? No, they are not. In viparita karani, the back is tilted at a 45° angle. However, in sarvangasana, the back and the legs are at a 90° angle from the floor. Can you do Viparita Karani without wall support? Yes, you can do Viparita Karani without wall support. However, it takes a lot of practice to do it. Once you can hold the pose for 5-10 minutes, you can try doing it without a wall under the guidance of your yoga teacher. Is Viparita Karani a mudra or asana? Viparita Karani is an asana in yoga and not a mudra.
Illustration: How To Do The Viparita Karani And What Are Its Benefits
The Viparita Karani pose can restore your body and help you find inner balance. Learn the correct way to perform this rejuvenating posture by following the step-by-step instructions in this video. Watch it now!
