Rejuvenate and Restore: Exploring the Benefits of the Yoga Pose Viparita Karani

Rejuvenate and Restore: Exploring the Benefits of Viparita Karani (Legs up the wall) Yoga Pose

In the world of yoga, there are numerous poses that offer unique benefits to the mind and body. One such pose is Viparita Karani, also known as Legs-Up-The-Wall pose. This gentle, restorative asana has gained popularity for its ability to promote relaxation, reduce stress, and provide a myriad of other benefits. In this article, I will delve into the wonderful world of Viparita Karani and explore its numerous advantages for your overall well-being.

Stress Relief and Relaxation:

Viparita Karani is often hailed as one of the best poses for stress relief. By elevating your legs above your heart, this pose helps reverse the effects of gravity on your body, promoting relaxation and reducing tension. It encourages deep breathing, allowing your nervous system to move into a state of calmness and tranquility. Practice this pose at the end of a long and hectic day to unwind, restore your energy, and let go of stress.

Improved Circulation and Lymphatic Flow:

When you work in the Viparita Karani pose, gravity assists in the flow of blood and lymphatic fluid from your legs and feet back to the heart. This helps to reduce swelling and congestion in the lower extremities, alleviating symptoms of tired, achy legs. Improved circulation also aids in flushing out toxins from your body via the Lymphatic system, rejuvenating your cells, and promoting overall vitality.

Relief from Lower Back and Leg Discomfort:

If you spend long hours sitting or standing, this pose can provide relief for your lower back and legs. This gentle inversion helps to release tension in the lower back muscles and stretch the hamstrings, relieving tightness and discomfort. Regular practice of this pose can help alleviate symptoms of sciatica, varicose veins, and other conditions related to poor blood flow.

Enhancing Digestion and Soothing the Nervous System:

This fabulous pose stimulates the parasympathetic nervous system, which is responsible for promoting rest and digestion. It helps to calm the mind, reduce anxiety, and activate the body's natural relaxation response. By relieving stress, it can also alleviate digestive issues such as indigestion, bloating, and constipation.

Rejuvenating the Mind and Recharging Energy:

Viparita Karani is an excellent pose for rejuvenating both the mind and body. By allowing the body to rest and recharge, this pose helps combat fatigue, insomnia, and feelings of being overwhelmed by the pressures of life. It can also improve focus and mental clarity, allowing you to approach your daily tasks with a renewed sense of energy and purpose.

Incorporating Viparita Karani into your yoga or relaxation routine can have a profound impact on your overall well-being. It re-energizes your legs after a vigorous hike or run, or after a long period of standing. It’s the best pose I know to settle an agitated, insomniac mind. It simultaneously calms and rejuvenates.

Viparita Karani is a cool, luxurious oasis you can visit anytime. From reducing stress and promoting relaxation to improving circulation and digestion, the benefits of this gentle inversion are vast. So, the next time you feel the weight of the world on your shoulders, find a quiet space, grab a bolster or pillow, and indulge in the blissful restoration that Viparita Karani has to offer. Your body, mind, and spirit will thank you for it.

Contra Indications (when you should avoid this pose)

Viparita Karani is contraindicated in some cases. People with eye conditions such as glaucoma and detached retina should not invert. Nor should those with hiatal hernias or heart conditions. It is advised that women should not practice inversions during heavy menses. Backbends are contraindicated for people with spinal issues such as spondylolisthesis and for pregnant women in their second and third trimesters.

People with controlled high blood pressure can modify by lying flat on the floor with their legs up the wall, increasing the height under their hips gradually over months of practice.

Natalie Gilding MIFPA CYT 

Step-by-step guide on how to practice this posture can be found on the following websites :

https://www.yogajournal.com/poses/legs-up-the-wall-pose-2/

https://www.healthline.com/health/exercise-fitness/legs-up-the-wall

Video Instruction with the lovely Adriene can be found by following this link:

https://yogawithadriene.com/legs-up-the-wall-viparita-karani/