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Legs-up-the-Wall Pose
Also Known as Viparita Karani asana
About the pose
This is a seated type of asana. It is easy to perform.
Benefits of Legs-up-the-Wall pose/ Viparita Karani asana
* The pose can help you gently stretch the front of your torso, the back of your neck and the back of your legs.
* The pose helps you remove tireness and cramps from your feet and legs.
* It helps you relieve mild backache.
* It helps you bring peace to your mind.
How to do Legs up the Wall Pose or Viparita Karani asana?
Step 1: Lie down on the floor with your knees pulled in towards your chest and your sit bones touching the wall.
Step 2: While supporting your torso with your elbows, extend your legs fully up the wall.
Step 3: Shift the weight of your body off the elbows and on to your whole back.
Step 4: Remain in a comfortable position for the length of as many breaths as possible.
Step 5: To come out from the Legs-up-the-Wall Pose, simply pull your knees into your chest and then roll to the sides.
More about the pose
A word of caution!
* The pose is to be avoided if you are suffering from serious eye trouble such as glaucoma.
* According to some yoga teachers, women practitioners should not do it if they are experiencing their menstruation cycles. The pose is supposed to be an inverted pose and thus may induce damage to the organs. However, there is no medical evidence to conclude this view. Practitioners can consult their respective teachers for more advice.
* Those who are suffering from neck problems or injuries of the lower back should also avoid performing this pose.
Modifications and Use of Props
The first prop that you can use is a folded blanket or a bolster. Place them underneath your back to give maximum stretch to your spine. This would help you to fully stretch and elongate your spine.
Apart from the bolster and the blanket, you can also make use of a strap as a prop. You can loop it around your legs, just above the knees in order to further relax and soften your legs and groins.
Another prop that you can make use of is a sand bag. You can place the sand bags on your soles and then lift your legs up towards the ceiling. This would increase the intensity of the workout as well as release the tension which might have built up in your back's lower region.
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