VI
Viparita Karani with Blanket
विपरीत करणी कम्बल
Beginnersupine
Target Muscles
hamstringslower back
Benefits (5)
- + Most relaxing inversion
- + Reduces leg swelling
- + Calms nervous system
- + Helps insomnia
- + Blanket adds gentle lift
Avoid If (2)
- - Glaucoma
- - During menstruation (some traditions)
About
Legs Up the Wall with blanket under hips — slight elevation makes it more restorative.
Step-by-Step Instructions
1
1. Place folded blanket near wall.
2
2. Hips on blanket, against wall.
3
3. Legs up the wall.
4
4. Blanket elevates hips slightly.
5
5. Arms in T or alongside.
6
6. Close eyes.
7
7. Hold 5-15 minutes.
8
8. Bend knees, roll to side.
9
9. Sit up.
10
10. Remove blanket.