Viparita Karani with variations
विपरित करणी भिन्नता के साथ
Target Muscles
About
Viparita Karani, often referred to as Legs-Up-the-Wall Pose (when done with the legs against a wall), is a restorative supine pose that gently inverts the body. It promotes relaxation, reduces swelling in the legs and feet, and calms the nervous system.
Benefits (5)
- + Reduces stress and anxiety
- + Relieves tired legs and feet
- + Improves circulation
- + Calms the nervous system
- + Gentle stretch for the hamstrings and lower back
Avoid If (5)
- - Glaucoma
- - High blood pressure (uncontrolled)
- - Menstruation (some traditions advise against inversions during menstruation)
- - Neck injuries
- - Pregnancy (consult with a qualified instructor)
Step-by-Step Instructions
1. Lie supine in Shavasana (Corpse Pose).
2. Inhale and lift your legs towards the ceiling, supporting your hips with your hands.
3. Place your elbows underneath your shoulders and your hands on your lower back, creating a shelf.
4. Lift your torso to a comfortable angle, drawing your sternum towards your chin.
5. Keep your legs straight, drawing your heels toward the ceiling. Maintain a straight line from shoulders to knees.
6. Keep your chin tucked towards your chest and your neck straight. Avoid turning your head.
7. Breathe normally and hold the pose for several minutes, focusing on lengthening the spine.
8. For variations, spread your legs apart in different directions or bend your knees and bring them closer to your chest.
9. Slowly lower your legs back to the floor, removing your hands and support.
10. Return to Shavasana and relax, allowing your body to integrate the pose.
11. Ensure the back of the neck remains long and relaxed throughout the pose.
12. Focus on softening the abdomen and inner thighs.
निर्देश (Hindi)
1. शवासन में पीठ के बल लेट जाएं। (Shavasana mein peeth ke bal let jaen.)
2. श्वास अंदर लें और पैरों को ऊपर की ओर उठाएं, हाथों से कूल्हों को सहारा दें। (Shwas andar len aur pairon ko upar ki or uthaen, hathon se kulhon ko sahara den.)
3. कोहनियों को कंधों के नीचे रखें और हाथों को पीठ के निचले हिस्से पर रखें। (Kohaniyon ko kandhon ke niche rakhen aur hathon ko peeth ke nichle hisse par rakhen.)
4. शरीर को एक आरामदायक कोण पर ऊपर उठाएं, छाती को ठुड्डी की ओर लाएं। (Sharir ko ek aaramdayak kon par upar uthaen, chhati ko thuddhi ki or laen.)
5. पैरों को सीधा रखें, एड़ियों को ऊपर की ओर खींचे। (Pairon ko sidha rakhen, ediyon ko upar ki or khenche.)
6. ठोड़ी को छाती की ओर रखें और गर्दन को सीधा रखें। (Thodhi ko chhati ki or rakhen aur gardan ko sidha rakhen.)
7. सामान्य रूप से श्वास लेते रहें और कुछ मिनटों के लिए इस स्थिति में बने रहें। (Samanya roop se shwas lete rahen aur kuch minuteon ke lie is sthiti mein bane rahen.)
8. भिन्नता के लिए, पैरों को अलग-अलग दिशाओं में फैलाएं या घुटनों को मोड़ें। (Bhinnta ke lie, pairon ko alag-alag dishaon mein phailaen ya ghutnon ko moden.)
9. धीरे-धीरे पैरों को नीचे लाएं और हाथों को हटा लें। (Dheere-dheere pairon ko niche laen aur hathon ko hata len.)
10. शवासन में वापस आ जाएं और आराम करें। (Shavasana mein wapas aa jaen aur aaram karen.)