Having a tiring day with pain in legs and back?
The yoga pose, Legs up on the wall or Viparita Karani is for you then.
This is one of the best restorative poses in yoga and can help you relax your legs and back if you are doing a job that demands continuous standing or strain on legs.
You can also read about the benefits of yoga for moms.
The Legs up on the wall pose:
Sanskrit name: Viparita Karani
6 Benefits of Viparita Karani:
The various benefits of viparita karani for you are as follows.
#1. Relieves tired legs
This is the most obvious benefit of the yoga leg up wall pose.
When you put your legs up on the wall it helps in removing any stagnant fluids that may get accumulated in the legs if you have low BP or if you spend a lot of time standing. Viparita karani drains tension away from the legs by gently stretching the back of the legs.
#2. Relieves back ache
When you keep your legs up against the wall, the back is flat on the floor and also gets spread against the floor. You’ll notice immediately that you feel better if you are having a back pain.
- Further reading – Supine Spinal Twist for lower back pains
#3. Calms the nervous system
Vipritakarani is one of the best restorative poses. Practice deep abdominal breathing in this pose and in a few weeks you will find yourself being calmer. Thus, relieving head aches too.
#4. All the benefits of an inversion
Inverted pose helps remove the effects of gravity on the body. They help in blood circulation in the head and regulate blood pressure.
But inverted yoga poses like headstand and arm stand are not accessible to all of us. So legs up wall pose is a good option to get benefits of being upside down.
#5. Helps with varicose veins
It is a great asana to relieve varicose vein symptoms as this yoga pose works wonders mostly by stretching the muscles and nerves on the legs.
#6. Helps with PMS, menstrual cramps
Menstrual cramps and PMS are two problems that almost all of the women folk face, but are never discussed openly.
Resting with legs up on the wall can help you alleviate the pain during your periods and also reduce the pre-menstrual symptoms.
Legs up the wall instructions
Below are the instructions to get into the viparita karani pose and get out of it.
Getting into the pose:
- Sit on the floor with your right side against the wall (Left side if you are a left handed person)
- Exhale and swing your legs up against the wall while lightly moving your shoulders and head down onto the floor.
- When your legs are resting against the wall, if there is a gap between your sitting bones and the wall, slide towards the wall to close the gap.
- Make yourself comfortable in the pose – Lift and place the head, shoulders and lower back again on the floor.
- Your full back should be flat against the floor.
- Legs active (If your legs are flopping to the sides you can tie a scarf around the legs.
- Hold and relax in the pose for a minute. Eyes closed. Face relaxed. Take deep abdominal breaths.
Getting out of the pose
- Bend the knees and gently roll over to one side.
- Stay on the side for as long as you like.
- Get up when you are ready.
Variations of the viparita karani yoga pose:
- Opening the legs in a ‘V’
This will help in stretching the inner thighs, hips and hamstrings.
From Step 7,
- Separate the legs only as much as comfortable while keeping your toes pointing towards the forehead.
- Hold for 30 seconds.
- B – Joining the soles of the feet on the wall
Will help in resting the back further and stretching the groin.
From Step 7,
- Join the soles of your feet together on the wall.
- 2.Place your hands on the knees. Hold for a minute.
- If you have serious back or neck problems practice this pose under the supervision of a yoga teacher/trainer
- People with serious eye problems should avoid this pose
- Some teachers believe that this pose can’t be practiced during menstrual periods. But I think it’s ok as pelvis is not higher than the head here.
Viparita karani is a pose that’s accessible to all. If you are having a bad day this is the pose for you.