6 years ago
Yoga and You
How to do Legs Up the Wall - Viparita Karani
6 years ago | Yoga and You
DESCRIPTION
The Viparita Karani is a mild inversion and is also called the Inverted Lake Pose. This asana, being a restorative pose, allows the blood to circulate to every part of the body. Therefore, it helps relieve just about any ailment. Viparita Karani is often done at the end of a yoga practice, before the final relaxation pose (Savasana) or meditation.
How to:
1. Start by sitting on a yoga mat with your legs stretched out. Make sure your legs are facing the wall.
2. Now, slowly bring your back as close to the wall as possible, pushing your legs to the side.
3. Place your elbows down on the mat, supporting your upper body.
4. Lift both your legs up off the ground, such that they are lying against the wall.
5. Slowly lower your upper body all the way down onto the ground.
6. Place your foot on the wall.
7. Now, slowly walk up the wall with your feet, gently lifting your back and upper body off the ground.
8. Keep walking up the wall until only your shoulders lay on the ground.
9. The rest of your body should be aligned in a perfectly straight line, your hands on your back supporting your body.
10. Hold this posture for a few deep breaths.
11. After you are balanced in this posture, take one leg off the ground and lift it up so that it is parallel to the wall.
12. Hold it for a few moments and then bring it back to the wall.
13. Repeat with the other leg.
14. Slowly, walk back down the wall.
15. Finally, relax.
Why to:
It helps to relax tired, cramped feet and legs.
It gives the front of the torso, back of the legs, and the back of the neck a good stretch.
It relieves a mild backache.
This is an asana that helps to soothe and calm the mind.
Therapeutic Benefits:
a. Anxiety
b. Arthritis
c. Digestive problems
d. Headaches
e. High and low blood pressure
f. Insomnia
g. Migraines
h. Mild depression
i. Respiratory ailments
j. Urinary disorders
k. Varicose veins
l. Menstrual cramps
m. Premenstrual syndrome
n. Menopause
Caution:
This asana is a mild inversion, and therefore, it must be avoided during menstruation. Avoid this asana if you have severe eye problems like glaucoma. If you have serious back and neck problems, make sure you do this asana under the guidance of a certified yoga instructor.
Best time:
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.
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How to:
1. Start by sitting on a yoga mat with your legs stretched out. Make sure your legs are facing the wall.
2. Now, slowly bring your back as close to the wall as possible, pushing your legs to the side.
3. Place your elbows down on the mat, supporting your upper body.
4. Lift both your legs up off the ground, such that they are lying against the wall.
5. Slowly lower your upper body all the way down onto the ground.
6. Place your foot on the wall.
7. Now, slowly walk up the wall with your feet, gently lifting your back and upper body off the ground.
8. Keep walking up the wall until only your shoulders lay on the ground.
9. The rest of your body should be aligned in a perfectly straight line, your hands on your back supporting your body.
10. Hold this posture for a few deep breaths.
11. After you are balanced in this posture, take one leg off the ground and lift it up so that it is parallel to the wall.
12. Hold it for a few moments and then bring it back to the wall.
13. Repeat with the other leg.
14. Slowly, walk back down the wall.
15. Finally, relax.
Why to:
It helps to relax tired, cramped feet and legs.
It gives the front of the torso, back of the legs, and the back of the neck a good stretch.
It relieves a mild backache.
This is an asana that helps to soothe and calm the mind.
Therapeutic Benefits:
a. Anxiety
b. Arthritis
c. Digestive problems
d. Headaches
e. High and low blood pressure
f. Insomnia
g. Migraines
h. Mild depression
i. Respiratory ailments
j. Urinary disorders
k. Varicose veins
l. Menstrual cramps
m. Premenstrual syndrome
n. Menopause
Caution:
This asana is a mild inversion, and therefore, it must be avoided during menstruation. Avoid this asana if you have severe eye problems like glaucoma. If you have serious back and neck problems, make sure you do this asana under the guidance of a certified yoga instructor.
Best time:
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.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com