Viparita Karani (Legs-up-the-Wall)
This asana can be performed as follows;
- Lie back on the floor in a supine position. Place your legs outstretched and the heels resting on the wall. Relax the arms by the sides, with palms facing upwards.
- Bend the knees up to the chest, and bring buttocks in towards the wall.
- With your knees bent place the soles of the feet on the wall placing them hips width apart.
- Bring the buttocks in to touch the wall with hips width apart.
- Now extend the legs straight up together. Push the heels up; with the toes pointing towards the head and your back resting on the floor.
- Take the arms over past your head, arms slightly bent and relax them onto the floor and palms facing upwards.
- Relax the back of the body down onto the floor, ensuring that the hips and the shoulders are parallel.
- The legs must rest in a vertical position against the wall.
- Hold this posture for a while, and breathe normally.
- Bring the arms forwards by the sides. Push the body back from the wall, bring the legs down to the floor and straighten them.
- Now relax on your back.
The benefits of this asana are:
- Improves circulation in the lower extremities of the body.
- Rejuvenates the tired legs.
- Opens and expands the front of the body.
- Releases tensions in the lower back.
- Also relaxes the whole body.
Precautionary measures that must be followed are:
- Take care if you are having arthritic hips or hip problems.
- Do not take the arms over the head if you are having any cardiac problems or high or low blood pressures.