Viparita Karani (legs up the wall pose) Step & Benefits

NikaMarch 10, 2024

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Name of the Yoga Pose: Viparita Karani (विपरीत करनी) or legs up the wall pose

Type of Yoga: Hatha Yoga

Level of Yoga: Basic

Duration: As per your capability or 30 to 60 seconds

Target Area: Front Torso, Back Legs, Back Of the Neck

Regular practice of yoga asana makes you fit both physically and mentally. So, if you want to prevent symptoms of aging, you want to keep blood flow better in the body, then try the Viparita Karani (legs up the wall pose). Those who have stomach related problems should also practice it.

Learn, about the method of doing the Viparita Karani (legs up the wall pose) in the right way, and about the benefits that you will get with the regular practice of legs up the wall pose.

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Table of Contents

What Does The Viparita Karani (Legs Up The Wall Pose) Mean?

Viparita Karani is a Sanskrit language word consisting of two words, in which

The first word is “Viparita (विपरीत)” which means “inverted” and

The second word is “Karani (करणी)” which means “Doing”.

In this posture, you have to make your feet upwards like Sarvangasana (सर्वांगासन). This seat is also called legs Up the Wall pose.

According to certain Hindu scriptures, the practice of Viparita Karani is believed to have wrinkle-reducing effects. This pose is revered as one of the most advantageous in the realm of restorative yoga. Delve into the intricacies of executing Viparita Karani and its associated benefits.

Preparatory Poses Of Legs Up The Wall Pose

Balasana or Child Pose

Bhujangasana or Cobra Pose

Marjariasana or Cat Pose

Padahastasana or Uttanasana or Standing Forward Bend

Virasana or Hero Pose

Setu Bandha Sarvangasana or Bridge Pose

Supta Baddha Konasana or Reclining Bound Angle Pose

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Methods of doing Viparita Karani (Legs Up The Wall Pose)

At first, lie down on the floor and let the body relax
Gently lift both the legs
When the legs come to 45 ° angle, support the waist with your palms and lift the hips too
Now lift the legs upwards until they are straight upwards
Keep in mind that the elbows should remain on the ground and your palms should give support to the waist
The back should be approximately 45 ° angle from the ground
Breathe for 30-60 seconds in this yoga pose
To get out of the asana, do all the steps in reverse order

Follow-Up Poses Of Viparita Karani (Legs Up The Wall Pose)

Sitting Pranayama

Shavasana

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Variation Of Viparita Karani:

If you are having difficulty doing the legs up the wall pose, lie down beside a wall. Keep your hips hinges on the wall, keep the waist on the floor yet closer to the wall or on a pillow or a folded blanket and keep legs on the wall.
If there is more pressure on the neck, then roll a towel and place it under your shoulders.
If doing so leads to strains in the legs or hips, then fold the legs according to need.