Variations (2)
Viparita Karani with variations
विपरित करणी भिन्नता के साथ
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.
Anatomy Involved
Benefits
- Reduces stress and anxiety
- Relieves tired legs and feet
- Improves circulation
- Calms the nervous system
- Gentle stretch for the hamstrings and lower back
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Glaucoma
- High blood pressure (uncontrolled)
- Menstruation (some traditions advise against inversions during menstruation)
- Neck injuries
- Pregnancy (consult with a qualified instructor)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Surrender the weight of the body to the props and the floor
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
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.
How to Practice
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.
7 more steps remaining
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Frequently Asked Questions
Common questions about Viparita Karani with variations
What is Viparita Karani with variations?
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.
What are the benefits of Viparita Karani with variations?
Reduces stress and anxiety. Relieves tired legs and feet. Improves circulation. Calms the nervous system. Gentle stretch for the hamstrings and lower back.
Who should avoid Viparita Karani with variations?
Avoid this pose if you have: Glaucoma, High blood pressure (uncontrolled), Menstruation (some traditions advise against inversions during menstruation), Neck injuries, Pregnancy (consult with a qualified instructor).
How many steps are in Viparita Karani with variations?
Viparita Karani with variations is practiced in 12 steps. Lie supine in Shavasana (Corpse Pose).
Is Viparita Karani with variations suitable for beginners?
Viparita Karani with variations is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Viparita Karani with variations?
You may use: wall, bolster. Props make the pose more accessible and comfortable.
What poses should I do before Viparita Karani with variations?
Prepare with: Viparita Karani, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Viparita Karani with variations with other poses