VIPARITA KARANI ( Leg up the wall pose)

Viparita means turned around or reversed and Karani means action. This pose is described as a passive, supported variation of the Shoulder stand . For your support you can keep a bolster. You can rest your legs vertically (or nearly so) on a wall or other upright support. Before performing the pose, determine two things about your support. It’s height and its distance from the wall. If you are stiffer the support should be lower and placed farther from the wall. If you are more flexible use a higher support that is  closer to the wall. If you are shorter move closer to the wall and if taller move farther from the wall.

Step by step instructions

·         Lie flat on the back feet together and palms by the side of the body facing down.

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·         Inhale , lift both the legs up to 90 degrees without bending the knees.

·         Exhale deeply, roll over with the hips up , legs parallel to the floor and against the wall for support.

·         Allow the front portion of your torso to round up gently as you tilt yourself backwards and lie down. The bolster pillow can be kept to support your waist. If you find yourself slipping off re adjust your position and try again. You may need to move closer to the wall.

·         Tilt your head downwards but do not allow your chin to touch the sternum.

·         Open up your shoulder blades and allow your arms to rest at your sides with both the palms facing upwards. To release the weight of your torso feel it weighing deep into the back of your pelvis. 

·         Hold the pose for few mins.

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·         When you are ready to come out slowly turn your head from side to side allowing your head to feel completely relaxed and supported.

·         Bend your knees up to your chest and use your hands to circle them in both directions.

·         To finish roll over onto one side and take time to sit and enjoy the peaceful moment.

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Benefits of this pose

·         Eases anxiety and stress

·         Therapeutic for arthritis , headaches , high blood pressure, low blood pressure and insomnia.

·         Relieves tired or cramped feet and Legs.

·         Gently stretches the hamstring, legs and lower back.

·         Relieves lower back pain

·         Calms mind

·         Maintains the optimal level of secretions of the thyroid , pituitary gonad and adrenal glands which are being stimulated.

·         Alleviates menstrual cramps

·         Improves digestion

·         Helps testicular , semen and ovarian problems in men and women respectively.

·         Helps keep you young and vital. 

Muscles Engaged

·         Vastus lateralis

·         Rectus femoris

·         Vastus intermdius

·         Biceps femoris

·         Gluteus maximus

·         Gluteus medius

·         Sartorius 

Contraindications of this pose

·         Those with severe lower back pain, herniated disk should a easier form of this asana.

·         Neck injury

·         Recent Abdominal surgery

·         Pregnant  women and women in menstruation

·         Glaucoma conditions 

How to deepen the pose 

You can check the alignment in the posture first by looking at your legs and feet. Reach actively through the soles of your feet and press your heels against the wall so that the back of your legs are stretched. Feel for a sense of grounding as you press the heads of your thigh bones against the wall. You can deepen this sensation by placing the heels of your hands on your upper thigh, close to where the thigh and pelvis meet and pressing firmly towards the wall. Keep the pressure steady as you breathe and allow for a sense of length in your low belly. An option is to loop a strap around your legs once you have gotten into the pose. Place the strap across the lower thigh, just above your knee and tighten it just enough to keep your legs in the shape of Tadasan.


SEP 2014 200 HR TTC

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