Viparita Karani - Risks and Benefits

Introduction:

Viparita Karani, also known as the legs up the wall pose, can be considered an asana and a mudra in hatha yoga. In modern yoga, it is often a completely supported pose employing a wall and sometimes a mound of blankets, and it is considered a soothing practice. It was practiced as a mudra in any chosen inversion, such as a headstand or shoulder stand. In this position, the practitioner takes a moderate inversion by lifting the legs over the heart and enabling gravity to help in reversing the flow of lymphatic fluid and blood. The pose is often maintained for several minutes, enabling deep relaxation.

What Is the Meaning of Viparita Karani?

The phrase "Viparita Karani" originates from the Sanskrit language ( an old Indian language). "Viparita" in Sanskrit means "inverted" or "reversed," and "Karani" means "action" or "doing." Thus, Viparita Karani means "inverted action" or "reversed doing." Although theoretically, any inversion motion is a Viparita Karani, the name is most commonly used in yoga to refer to the asana referred to as legs-up-the-wall posture in English.

What Are the Preparatory Poses for Viparita Karani?

Even though there are no particular preparatory poses for Viparita Karani, there are a few that can help warm up and prepare the body for the position. Here are some preparation postures to consider before practicing Viparita Karani.

• Virasana - Virasana (hero pose) is a seated posture that stretches the quadriceps. Virasana encourages keeping the shoulders over the hips, in order to straighten the spine and prevent back pain while sitting. Most people will find this position easier and more comfortable compared with sitting cross-legged, particularly if they place a block beneath the buttocks.

• Uttanasana - Uttanasana is a simple standing yoga posture. This asana is achieved by standing with the legs together, folding the upper body at the hips, and making the head dangle downward. Both palms support the body by remaining on the floor beside the feet.

• Setu Bandha Sarvangasana - It is also known as Setu Bandha Sarvangasana. It is an intermediate-level yoga asana that is frequently used to prepare the body for more advanced yoga asanas. Regular practice of Setu Bandha Sarvangasana has numerous health advantages. By relaxing the heart muscle and enhancing blood circulation to the arteries, this asana helps prevent arterial obstructions or cardiac arrest.

• Supta Baddha Konasana - It is a restorative yoga pose for sleeping and body realignment. This asana creates a sense of relaxation in the practitioner. Supta Baddha Konasana also aids in the opening of the thighs and hips.

How to Practice Viparita Karani?

As Viparita Karani Mudra is a type of restorative position, many individuals enjoy performing it with supports such as pillows, folded blankets, and bolsters. One can begin by selecting the best prop for the purpose and then proceeding with the procedures as explained below.

1. Choose an open spot near the wall and sit so that the feet are perfectly spread out Make sure that the left side of the body touches the wall as well.

2. Exhale deeply and lie down on your back. Maintain a firm grip on the wall with the back of the legs while rotating the soles of the feet upward. Sometimes the practitioner may need to move around a little to settle down and feel comfortable in this posture. Place the buttocks slightly away from a wall or gently press them against it.

3. Maintain a resting position for the head and back on the floor. Try to keep a 90-degree angle.

4. Place a prop under the hips. The practitioner can also use the hands to support the hips and form an arc within the lower body.

5. Maintain a neutral neck and head position and relax the face and neck.

6. Close the eyes and take a slow, deep breath. Hold Viparita Karani's position for around five minutes.

7. Then, relax and roll the body to one side. Take slow, deep breaths and sit up.

What Are the Benefits of Viparita Karani?

Viparita Karani has a number of possible health and mental benefits.

Some of the advantages of Viparita Karani are the following.

• Relaxation and Stress Reduction - Viparita Karani is frequently used as a therapeutic pose for relaxation and stress reduction. The moderate inversion and supportive aspect of the posture aid in activating the nervous system, resulting in rest and relaxation.

• Circulation - Viparita Karani helps improve blood circulation and lymphatic drainage by lifting the legs above the heart. This inverted position promotes improved venous return and can help reduce edema in the legs and relieve lower-body congestion.

• Muscle Tension - The posture can aid in the release of tension and tightness in the thighs, lower back, and pelvis. It is especially beneficial for people who spend extended periods of time sitting or standing, since it increases blood flow and gently relaxes the muscles.

• Therapeutic Effects - The Viparita Karani advantages are also therapeutic. It treats mild anxiety, gastrointestinal issues, arthritis, headaches, high blood pressure, sleep deprivation, respiratory problems, migraines, signs of depression, and menopausal symptoms.

• Improve Sleep - Regular practice of Viparita Karani has been associated with improved sleep in practitioners.

What Are the Risks for Viparita Karani?

• Viparita Karani yoga asana belongs to a particular category of yoga postures that should only be performed with utmost caution by specialists and expert yoga practitioners.

• For people with a family history of glaucoma, the Viparita Karani yoga pose is contradictory. As a result, such people must use caution when executing this asana and seek expert counsel before attempting it.

• Patients with weak bones or musculoskeletal issues should avoid demanding yoga forms such as inversion positions. It may cause more bone injuries and difficulties.

• While Viparita Karani is usually helpful for blood circulation, it is vital to practice with caution if someone has high blood pressure. This pose's inversion may briefly raise blood pressure in some people.

• If someone has any neck or cervical spine problems, make sure that the neck and head remain secure and comfortable while performing the position.

Conclusion:

Viparita Karani, also known as the Legs Up the Wall Position, has several possible health benefits. It can help with relaxation, increased circulation, stress relief, muscle tension release, back stretching, and a relaxing effect on the nervous system. With any yoga practice, it is critical to respect the body's capabilities and seek advice from an experienced yoga instructor, particularly if someone has any specific health issues or problems.