Viparita Karani: Legs Up the Wall Pose
Viparita Karani comes from Sanskrit word, in which “Viparita” means Inverted/opposite and the “Karani” stands for performing/ doing. Viparita Karani is a mild inversion pose, it is also known by Legs up the wall pose or Lake Pose.
But commonly it is famous by the name of Viparita Karani. Lake Pose has anti-aging effects on your body. Being a restorative Asana, Viparita Karani allows blood to circulate to every part of your body. So, by this, it helps to relieve many ailments.
Preparatory Poses: – Virasana, Supta Baddha Konasana, Setu Bandha Sarvangasana, Uttanasana
Follow Up Poses: – Sitting Pranayama, Shavasana
Name of Asana: – Legs up the wall pose/Lake pose
Style of Asana: – Hatha Yoga
Performing time: – 3 to 5 or 5 to 15 minutes
Level of Asana: – Intermediate
Position: – Mild Inversion
Pronunciation: – vip-par-ee-tah car-AHN-ee
What’s the difference between Sarvangasana & in Viparita Karani?
Many learners are confused in to differentiate between Viparita Karani & in Sarvangasana. So, below we mention some point by which your doubt is clear.
At first sight, both Asana looks familiar to each other, but somewhere down the line, there is a difference between these two Poses. Which makes them completely different from each other?
Sarvangasana – Sarvangasana is easy for beginners and in this Yogic pose your lower back and your toe are perpendicular to each other. Sarvangasana automatically takes place when you are performing Halasana. And the main difference is your lower back and hips are in relaxing on the floor.
Viparita Karani – In, Viparita Karani you have to make a curve from your lower back but your hips remain on the floor. By your legs, you have to make an angle of 90 degrees.
Steps of Viparita Karani
- Sit comfortably in an open space or sit next to a wall for better balance. Extend your feet in front of you on the ground/floor (if you are taking the support of all then allow your left side of the body is touching the wall).
- Breathe out and lay down on your back, note that your back part of your legs presses against the wall. Keep the soles of your feet facing up.
- This will gives you some movement to get comfortable in the pose.
- Then, keep your hips little bit away from the wall or you may also press them against the wall.
- Note that, you have to keep your head & back in resting position on the ground/floor. And your body forms an angle of 90 degrees, it is important that your body makes an angle of 90 degrees.
- Next step, raise your buttock with the support of your hands & this move makes a cure in your lower body (you can place a prop under your hips for comfort).
- After that, you have to keep your neck and head in a neutral pose along with relaxing your face muscles and throat also.
- Then, completely close your eyes and breathe normally (You may also breathe deeply or hold your breath depends on your capacity).
- Remain in the position around 3 to 5 minutes or 5 to 15 minutes (holding the pose, it depends on your capability).
- For discharging the pose, slowly put down your legs or release them from the wall and relax in Shavasana (Take a deep breath before going to Shavasana).
Viparita Karani is a restorative pose.
So you can use props like – Pillows, folded blankets and bolsters during the Asana.
If you perform Viparita Karani for the first time then, take the support of wall along with attempt this pose under the supervision of an expert person.
You might find some difficulties to get the right alignment in the pose. Its solution is, you have to breathe in such a way that your thigh bones are strongly pressed against the wall. When you breathe out each time, let your thigh bones press strongly onto the wall along with pull your torso away from the wall).
Benefits of Viparita Karani
Here are some awesome benefits of Viparita Karani.
- Viparita Karani is very helpful in anxiety, Arthritis, Low and high blood pressure.
- Headaches, migraine and improves your digestive system.
- Legs Up the Wall Pose Best for sleeping disorders like insomnia.
- Viparita Karani helps to calm and soothe your mind, body & soul. Kicks out mild depression.
- Lake Pose helps to relax your legs and cramped feet.
- Viparita Karani stretches and strengthens your torso, legs, and neck.
- It is very good Asana for respiratory and Urinary disorders.
- Legs Up the Wall Pose is the belief that, Viparita Karani helps in Menstrual cramps, Menopause.
During the menstruation strictly avoid this asana. If you having eyes problem like glaucoma then don’t attempt this pose. In case of serious neck or back issues then also avoid this Asana. Make sure that; perform all the yogic activities in under the certified Yoga Trainer/ Instructor.
Scientific Aspect of Viparita Karani
Lake Pose is an energetic inversion which relieves your spine, legs, nervous system and your feet also. Viparita Karani slowly brings your body to a complete relaxation state.
Any practitioner of Yoga can perform this asana under the proper guidance. Yogic activities do not require any level of experience, but it demands regular practice and dedications. Viparita Karani allows your mind to go into a state of deep meditation, this will make you more self – aware along with clams your mind, body & soul.