Yoga Practice Name
Viparita Karani (विपरीतकरणी)
English Name
Legs-Up-the-Wall Pose
Description and Steps
Description:
Viparita Karani is a gentle, restorative inversion where the legs are elevated vertically (often supported by a wall), and the torso rests on the floor or a bolster. It is known as a therapeutic pose in yoga that promotes relaxation, improves circulation, and rejuvenates the nervous system.
It is often referred to as “Inverted Lake Pose” or simply “Legs-Up-the-Wall Pose”, and is considered a passive variation of more active inversions like Sarvangasana.
Steps to Practice:
- Preparation: Sit sideways next to a wall with your hip lightly touching it. You can use a folded blanket or bolster under your hips for support (optional).
- Entering the Pose: Gently lie down on your back as you swing your legs up the wall. Adjust your body so your sit bones are close to or touching the wall, and your legs are extended vertically.
- Adjusting the Position: Allow your arms to relax at your sides, palms facing up. Keep the eyes closed, neck relaxed, and breathing natural. Use a folded cloth under the head if needed for comfort.
- Holding the Pose: Remain in the posture for 5–20 minutes, depending on your comfort. Breathe deeply and allow the body and mind to relax completely.
- Coming Out of the Pose: Gently bend your knees and slide your feet down the wall. Roll to one side and stay there for a few moments. Press your palms into the floor to help you sit up slowly.
General Benefits
1. Improves Blood Circulation: Elevating the legs helps reverse the flow of blood, aiding venous return to the heart and improving overall circulation.
2. Reduces Swelling and Fatigue in Legs and Feet: Especially beneficial for people who stand or sit for long periods. It relieves tired, swollen, or cramped legs and feet.
3. Calms the Nervous System: This gentle inversion activates the parasympathetic nervous system, reducing stress and promoting deep relaxation.
4. Relieves Mild Backache and Tension: Takes pressure off the lower back and gently stretches the spine.
5. Eases Menstrual Discomfort and Menopausal Symptoms: Can help reduce pelvic congestion and cramping (note: should be avoided during heavy menstruation unless advised by a teacher).
6. Supports Lymphatic Drainage: Aids in detoxification by promoting the movement of lymph fluid in the body.
7. Reduces Anxiety and Insomnia: Creates a soothing effect on the mind, helping to ease mental tension and encourage better sleep.
8. Enhances Digestion: By improving circulation and calming the body, it can support digestive health indirectly.
9. Gentle Stretch for Hamstrings and Lower Back: A soft stretch without pressure, ideal for restorative sessions.
10. Supports Recovery and Healing: Often used in yoga therapy for conditions like adrenal fatigue, headaches, and burnout.
Cautions-Limitations-Contraindications
Cautions:
- Neck and Spine Alignment: Use a folded blanket under the hips and lower back to support the natural curve of the spine. Ensure the neck remains neutral and relaxed.
- Time Limit: Avoid staying in the pose for too long (especially more than 15–20 minutes) without proper guidance, as it can lead to circulatory strain or numbness in the legs.
- Gentle Entry and Exit: Enter and exit the pose slowly and mindfully to avoid dizziness due to the shift in blood flow.
- Use of Props: Props like bolsters or cushions can help prevent discomfort in the lower back or hamstrings, especially for beginners.
Limitations:
- Flexibility Restrictions: Those with tight hamstrings or lower back issues may feel discomfort without proper support or prop use.
- Restorative Nature: Although gentle, the inversion aspect still impacts blood flow and should be practiced with care.
- Lack of Muscle Engagement: This is a passive pose, so it may not suit those seeking active muscle work unless used as a cool-down.
Contraindications:
Avoid or modify Viparita Karani in the following cases:
- Glaucoma, eye pressure problems – the inversion may increase intraocular pressure.
- Serious neck or back injuries – unless under expert supervision.
- Uncontrolled high blood pressure – consult a physician before practicing.
- Heart conditions – avoid inversions without medical advice.
- Pregnancy (3rd trimester) – should be done only under guidance and with modifications.
- Severe varicose veins or deep vein thrombosis (DVT) – inversions can worsen symptoms.
- Menstruation (in traditional yoga schools) – some traditions advise avoiding inversions during menstruation; this is subjective and practitioner-dependent.
Complimentary Practice
Complimentary Asanas (Poses):
- Supta Baddha Konasana (Reclined Bound Angle Pose) – Opens the hips and chest, promotes deep relaxation alongside Viparita Karani.
- Setu Bandhasana (Bridge Pose) – Gently energizing and mildly inverted; balances the calming effect of Viparita Karani.
- Balasana (Child’s Pose) – Provides grounding after Viparita Karani and further soothes the nervous system.
- Paschimottanasana (Seated Forward Bend) – A calming forward fold that complements the passive inversion by enhancing relaxation.
- Savasana (Corpse Pose) – Final integration pose to seal the restorative effects of Viparita Karani.
Similar Practices
1. Sarvangasana, 2. Setu Bandhasana, 3. Supta Baddha Konasana, 4. Supported Halasana, 5. Savasana
Practice Keynotes
Practice Keynotes:
1. Restorative and Passive Inversion:
- Unlike active inversions, Viparita Karani is deeply restful, requiring minimal muscular effort.
2. Best Practiced with Props:
- Use a bolster, folded blanket, or cushion under the hips for enhanced comfort and mild elevation of the pelvis.
3. Ideal for Beginners and All Ages:
- Safe and accessible for seniors, beginners, and those recovering from illness or fatigue.
4. Stay for Extended Duration:
- Can be held for 5 to 20 minutes, allowing the nervous system to settle into a deeply relaxed state.
5. Perfect for Evening or Wind-Down Practice:
- Helps reduce stress, calm the mind, and prepare the body for sleep—great as part of a bedtime routine.
6. Avoid During Certain Conditions:
- Not recommended during menstruation (without guidance), glaucoma, or serious neck/back issues unless supported therapeutically.
7. Focus on Breath Awareness:
- Encourages slow, deep abdominal breathing, enhancing the meditative quality of the pose.
8. Excellent for Counteracting Daily Fatigue:
- Reverses gravitational effects from standing or sitting, refreshing tired legs, spine, and mind.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra
GS: 3.7-9 / HYP: 3.78-81 / SS: 4.42-45
