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Explore Viparita Karani (Legs-Up-the-Wall Pose) with steps, benefits, and precautions in this complete yoga guide.
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| Viparita Karani (Legs Up the Wall Pose) – A Complete Guide |
Viparita Karani (विपरीतकरणी), also known as Legs-Up-the-Wall Pose, is a gentle inverted yoga posture that promotes deep relaxation, improves circulation, and soothes the nervous system. Often considered a restorative pose, it is widely practiced for stress relief, reducing fatigue, and improving blood flow to the brain and upper body.
Meaning & Etymology
- Sanskrit Name: विपरीतकरणी (Viparīta Karanī)
- Meaning:
- Viparīta = Inverted or Reversed
- Karani = Action or Process
- This pose is named so because it reverses the usual effects of gravity, allowing blood to flow effortlessly toward the head, heart, and upper body, creating a restorative and calming effect.
How to Perform Viparita Karani (Legs-Up-the-Wall Pose)
Viparita Karani is a restorative inversion widely used for relaxation, recovery, and nervous-system regulation. Unlike strong inversions, it allows the body to receive the benefits of inversion without strain, making it accessible to practitioners of all levels. Though gentle in appearance, correct setup and mindful execution are essential to experience its full restorative effect.
A. Preparatory Awareness
Before entering Viparita Karani:
Choose a quiet, comfortable space near a wall
Ensure the stomach is light (practice on an empty stomach or several hours after meals)
Wear comfortable clothing that does not restrict the abdomen or legs
Set an intention of relaxation rather than effort
This posture is best practiced in a calm environment, preferably toward the end of a session.
B. Step-by-Step Instructions
1. Find a Wall and Sit Sideways
Sit on the floor sideways to a wall.
One hip touches the wall
Knees are bent and feet remain on the floor
Spine upright but relaxed
This position allows a smooth and controlled transition.
2. Swing the Legs Up the Wall
With a gentle motion:
Lower the torso backward
Swing both legs upward and rest them against the wall
The movement should be slow and relaxed, avoiding any jerking action.
3. Adjust the Hips and Lower Back
Once the legs are up:
Adjust the distance of the hips from the wall
Hips may touch the wall or stay slightly away depending on comfort
Lower back remains neutral and relaxed
Comfort in the pelvis and lumbar region is crucial.
4. Support the Body (Optional but Recommended)
For added comfort:
Place a folded blanket or bolster under the hips
This creates a gentle pelvic elevation
Enhances the restorative effect
The support should feel soft, not forceful.
5. Relax the Arms and Upper Body
Choose a comfortable arm position:
Hands resting on the belly
Arms extended out to the sides with palms facing upward
Hands resting on the ribs or chest
Allow the shoulders to melt into the floor.
6. Head and Neck Position
Keep the neck neutral
Avoid turning the head side-to-side
Use a small cushion under the head if needed
The throat should feel open and relaxed.
7. Breath Awareness and Holding Phase
Remain in the posture for 5–15 minutes, or longer if comfortable.
Breathe slowly through the nose
Allow the abdomen to rise and fall naturally
Exhalations may be slightly longer than inhalations
With each breath, consciously release tension from the legs, hips, and spine.
8. Mental Focus
Viparita Karani is a posture of passive awareness.
Observe sensations without judgment
Let thoughts settle naturally
Avoid deliberate concentration or effort
The mind gradually enters a state of calm alertness.
9. Exiting the Pose Gently
To come out safely:
Bend the knees slowly
Turn to one side while keeping the head neutral
Pause briefly
Use the hands to gently push yourself into a seated position
Avoid sitting up suddenly to prevent dizziness.
C. Modifications and Comfort Adjustments
1. Supported Viparita Karani
Use a bolster, cushion, or folded blanket under the hips
Allows longer holding time
Ideal for restorative or therapeutic sessions
2. Bent-Knee Variation
Slightly bend the knees
Reduces hamstring tension
Enhances comfort for tight legs
3. Blanket Under Feet
Placing a folded blanket under the feet softens pressure against the wall
Helpful for sensitive ankles
D. Alignment and Safety Cues
Avoid overstretching the hamstrings
Do not force the hips close to the wall
Keep the breath smooth and unforced
Stop if numbness or discomfort occurs
The posture should feel effortless and soothing.
E. Common Mistakes to Avoid
Holding the breath
Forcing the legs straight
Allowing the lower back to arch uncomfortably
Rushing out of the posture
Relaxation is the key element.
F. Yogic and Energetic Perspective
Viparita Karani gently reverses the usual downward pull of gravity, allowing the body’s internal systems to rebalance. The posture is traditionally associated with restoration, nourishment, and inward awareness. Its calming influence supports pratyahara (withdrawal of the senses), making it an excellent preparation for meditation or deep rest.
G. Integration into Practice
Viparita Karani is best practiced:
At the end of a yoga session
Before sleep
During periods of fatigue or emotional stress
It pairs well with:
Gentle pranayama
Shavasana
Meditation or mindfulness practices
Viparita Karani is a deeply restorative and therapeutic posture that offers profound relaxation with minimal physical effort. When performed with proper alignment, support, and mindful breathing, it calms the nervous system, relieves physical fatigue, and restores emotional balance. Its true power lies in stillness, surrender, and conscious relaxation, making it one of the most accessible yet transformative practices in yoga.
Benefits of Viparita Karani
Viparita Karani (विपरीत करणी), often translated as the “inverted action” or “legs-up-the-wall pose,” is a gentle inversion posture described in classical texts such as the Hatha Yoga Pradipika. It is considered both restorative and therapeutic, offering profound physical, mental, emotional, and spiritual benefits. Unlike more demanding inversions such as Sarvangasana or Sirsasana, Viparita Karani is accessible to most practitioners, making it a cornerstone of restorative yoga.
3.1 Physical Benefits
✔ Enhances Blood Circulation
By elevating the legs above the heart, Viparita Karani facilitates venous return, reducing swelling in the legs and feet.
This inversion improves circulation in the lower extremities, preventing stagnation and supporting cardiovascular health.
✔ Relieves Tension in the Lower Back and Hamstrings
The gentle stretch in the hamstrings and relaxation of the lumbar spine alleviate muscular tension.
It is particularly beneficial for individuals with sedentary lifestyles or prolonged standing.
✔ Supports the Immune System through Lymphatic Drainage
Elevating the legs enhances lymphatic flow, aiding detoxification and boosting immunity.
This posture helps reduce inflammation and supports recovery from illness.
✔ Helps Alleviate Headaches and Mild Migraines
By calming the nervous system and improving circulation, Viparita Karani reduces tension headaches and mild migraines.
The inversion promotes oxygenation of the brain, relieving mental fatigue.
✔ Improves Digestion
Gentle pressure on the abdominal organs stimulates digestion and alleviates bloating.
It supports peristalsis, helping relieve constipation.
✔ Supports Respiratory Health
The posture opens the chest and diaphragm, promoting deeper breathing.
It can reduce mild respiratory congestion and enhance lung capacity.
✔ Relieves Muscle Fatigue
Athletes and physically active individuals benefit from reduced lactic acid buildup in the legs.
It accelerates recovery after strenuous exercise.
3.2 Mental & Emotional Benefits
✔ Calms the Nervous System and Reduces Stress
Viparita Karani activates the parasympathetic nervous system, shifting the body into a state of rest and relaxation.
It reduces cortisol levels, alleviating stress and anxiety.
✔ Enhances Focus and Mental Clarity
The inversion improves cerebral circulation, enhancing concentration and memory.
It fosters mental stillness, preparing the mind for meditation.
✔ Helps Manage Anxiety, Depression, and Insomnia
The calming effect of Viparita Karani reduces symptoms of anxiety and depression.
Practicing before bedtime promotes relaxation, improving sleep quality.
✔ Promotes Emotional Balance
By quieting the mind, the posture helps release emotional tension.
It fosters resilience and equanimity, supporting mental health.
✔ Encourages Mindfulness
The stillness of the pose cultivates awareness of breath and body.
It serves as a gateway to meditative states, enhancing self-awareness.
✔ Supports Recovery from Burnout
Viparita Karani is often prescribed in restorative yoga for individuals experiencing exhaustion.
It replenishes energy and fosters a sense of renewal.
3.3 Therapeutic Benefits
✔ Beneficial for Varicose Veins and Swollen Legs
Elevating the legs reduces venous pressure, alleviating discomfort from varicose veins.
It prevents fluid retention and swelling in the lower extremities.
✔ Supports Hormonal Balance and Thyroid Function
Gentle stimulation of the throat region influences the thyroid gland.
It helps regulate metabolism and supports endocrine health.
✔ Reduces Menstrual Discomfort and Menopause Symptoms
Viparita Karani alleviates cramps, bloating, and fatigue during menstruation.
It reduces hot flashes and mood swings associated with menopause.
✔ Supports Fertility and Reproductive Health
By improving circulation in the pelvic region, the posture supports reproductive organs.
It is often recommended in yoga therapy for fertility enhancement.
✔ Aids in Recovery from Chronic Fatigue Syndrome
The restorative nature of the pose replenishes energy reserves.
It reduces symptoms of fatigue and supports long-term healing.
✔ Helps in Managing Hypertension (Mild Cases)
By calming the nervous system, Viparita Karani can lower blood pressure.
It is beneficial for stress-related hypertension when practiced gently.
✔ Supports Postpartum Recovery
The posture reduces swelling in the legs and promotes relaxation.
It helps mothers regain energy and balance after childbirth.
✔ Therapeutic for Migraines and Vertigo
Gentle inversion improves cerebral circulation, reducing migraine frequency.
It stabilizes inner ear function, alleviating mild vertigo.
3.4 Philosophical and Yogic Context
Symbolism of Inversion: Viparita Karani symbolizes reversal—turning the ordinary flow of energy upside down to gain new perspective.
Integration of Practice: It consolidates the effects of asana, pranayama, and meditation, preparing the practitioner for deeper states of awareness.
Gateway to Stillness: The posture embodies pratyahara (withdrawal of senses), fostering detachment from external distractions.
Balance of Effort and Ease: Viparita Karani reflects Patanjali’s teaching (Yoga Sutras 2.46) that asana should be steady yet comfortable (sthira sukham asanam).
3.5 Modern Relevance
In contemporary life, Viparita Karani offers practical tools for well-being:
Workplace Wellness: Short practice sessions relieve fatigue from prolonged sitting or standing.
Clinical Therapy: Integrated into yoga therapy for circulatory disorders, hormonal imbalances, and stress-related conditions.
Sports Recovery: Athletes use Viparita Karani to accelerate recovery and prevent injuries.
Mental Health Support: Practiced in mindfulness-based therapies for anxiety, depression, and trauma recovery.
Holistic Wellness: Serves as a bridge between physical health and emotional resilience, offering a comprehensive approach to healing.
Viparita Karani is a restorative inversion posture with profound physical, mental, emotional, and therapeutic benefits. Physically, it enhances circulation, relieves muscular tension, supports immunity, and alleviates headaches. Mentally and emotionally, it calms the nervous system, fosters clarity, and helps manage anxiety, depression, and insomnia. Therapeutically, it supports hormonal balance, alleviates menstrual and menopausal symptoms, and aids in recovery from fatigue, circulatory disorders, and stress-related conditions.
Philosophically, Viparita Karani symbolizes reversal and surrender, preparing practitioners for deeper states of awareness. In modern contexts, it serves as a versatile tool for workplace wellness, clinical therapy, sports recovery, and mental health support.
Ultimately, Viparita Karani is more than a posture—it is a practice of renewal, resilience, and holistic healing, offering timeless guidance for body, mind, and spirit.
Precautions & Contraindications of Viparita Karani
(Legs-Up-the-Wall Pose)
Viparita Karani is one of the safest and most restorative inverted postures, yet it still alters blood flow, spinal alignment, and nervous-system activity. Because it is often held for extended durations, even mild misalignment or overlooked contraindications can lead to discomfort or adverse effects. Therefore, mindful preparation and appropriate modification are essential.
A. Major Contraindications
1. Severe Neck or Spinal Injuries
Individuals with conditions such as:
Cervical disc herniation
Severe spondylosis
Recent spinal surgery
Acute neck or lower-back pain
should avoid the classical wall-supported version. Prolonged supine positioning with elevated legs may increase pressure along the cervical or lumbar spine if not adequately supported.
Safer Alternative:
Practice with minimal leg elevation or avoid inversion entirely until recovery.
2. High Blood Pressure or Heart Conditions
Viparita Karani gently reverses gravitational blood flow.
In individuals with uncontrolled high blood pressure, this may increase pressure in the head and chest
Certain heart conditions may not tolerate even mild inversions
Recommendation:
Practice only after medical clearance and keep the posture brief and well supported.
3. Recent Eye Surgery or Glaucoma
Because Viparita Karani increases venous pressure in the head:
It may elevate intraocular pressure
Could interfere with post-surgical healing
Recommendation:
Avoid the posture entirely unless explicitly permitted by a medical professional.
4. Severe Dizziness or Vertigo
Changes in head-to-heart blood flow may:
Trigger vertigo
Cause disorientation
In such cases, the posture should be modified or avoided.
B. General Precautions for Safe Practice
Even in healthy practitioners, the following precautions should be observed:
Avoid forcing the hips too close to the wall
Do not overstretch the hamstrings
Keep the spine neutral and supported
Maintain relaxed breathing throughout
Exit the posture slowly to prevent light-headedness
Viparita Karani should feel passive and nourishing, never effortful.
C. Tips for Beginners
1. Start with Short Durations
Beginners should:
Begin with 5–7 minutes
Gradually increase up to 10–15 minutes
Long holds should only be attempted after the body adapts comfortably.
2. Support the Lower Back
Placing a rolled towel, folded blanket, or small bolster under the pelvis:
Reduces strain on the lower back
Encourages pelvic comfort
Enhances relaxation
The support should feel gentle, not like a forced lift.
3. Keep the Neck and Shoulders Relaxed
Avoid tucking the chin toward the chest
Keep the shoulders soft and wide
Do not turn the head side-to-side
Neck relaxation is essential for nervous-system calming.
4. Allow Natural Leg Position
Legs need not be perfectly straight
Slight bending at the knees is acceptable
Feet may relax outward naturally
Comfort takes priority over form.
D. Common Mistakes to Avoid
Practicing immediately after a heavy meal
Holding the breath
Forcing the legs straight up
Sitting up abruptly after the posture
These mistakes can disturb circulation and cause dizziness.
E. Therapeutic Modifications
1. Lower-Leg Elevation Variation
Instead of full wall support:
Elevate legs on a chair or bolster
Keep hips on the floor
This reduces inversion intensity.
2. Bent-Knee Viparita Karani
Bend knees slightly
Place feet lightly on the wall
Ideal for people with tight hamstrings or lower-back sensitivity.
3. Side-Lying Restorative Option
For individuals unable to lie on the back:
Practice a left side-lying relaxation posture
Use cushions for support
This offers similar calming effects without inversion.
F. Nervous-System and Yogic Perspective
Viparita Karani has a strong influence on the parasympathetic nervous system, promoting rest, digestion, and recovery. However, overstimulation through prolonged holding or poor alignment may reverse these effects. From a yogic standpoint, the posture should cultivate effortless stillness (sthira-sukha), not physical striving.
G. Integration After the Posture
After exiting Viparita Karani:
Sit quietly for a few moments
Observe breath and sensations
Allow blood pressure and awareness to normalize
This transition prevents dizziness and enhances grounding.
Viparita Karani is a gentle yet powerful restorative posture, but it must be practiced with respect for individual conditions affecting the spine, cardiovascular system, eyes, and nervous system. By observing contraindications, using appropriate support, and practicing gradual progression, practitioners can safely experience its deeply calming and rejuvenating benefits. The essence of Viparita Karani lies not in leg elevation, but in complete surrender, comfort, and conscious relaxation.
Variations & Advanced Practices of Viparita Karani
Viparita Karani (विपरीत करणी), often referred to as the “legs-up-the-wall pose,” is a gentle inversion posture that combines restorative relaxation with therapeutic benefits. While the classical form involves lying on the back with legs extended vertically against a wall, numerous variations and advanced practices have evolved to adapt the pose for different needs, body types, and therapeutic goals. These variations enhance comfort, deepen relaxation, and expand the scope of benefits for physical, mental, and emotional well-being.
5.1 Viparita Karani with Bolster
Definition and Practice This variation involves placing a bolster or folded blanket under the lower back or hips, elevating the pelvis slightly. The legs remain extended against the wall, while the torso rests comfortably on the floor.
Techniques
Position a bolster horizontally a few inches away from the wall.
Sit sideways on the bolster, swing the legs up the wall, and recline back.
Adjust the bolster height to ensure comfort in the lower back and hips.
Benefits
Provides deeper relaxation by reducing strain on the lumbar spine.
Enhances circulation by elevating the pelvis, aiding venous return.
Supports diaphragmatic breathing, opening the chest and improving oxygenation.
Therapeutic Applications
Beneficial for individuals with lower back discomfort or stiffness.
Recommended for those with mild pelvic congestion or reproductive health concerns.
Useful in restorative yoga sequences for stress relief and fatigue recovery.
Philosophical Context Viparita Karani with bolster embodies ahimsa (non-violence), ensuring that relaxation is achieved without strain. It reflects the yogic principle of adapting practice to individual needs, emphasizing compassion and mindfulness.
5.2 Bound Angle Viparita Karani
Definition and Practice Bound Angle Viparita Karani combines the inversion of Viparita Karani with the hip-opening benefits of Baddha Konasana (Bound Angle Pose). The soles of the feet are brought together, and the knees are allowed to fall outward in a butterfly shape.
Techniques
Begin in Viparita Karani with legs up the wall.
Bend the knees and bring the soles of the feet together.
Allow the knees to open outward, supported by props if necessary.
Benefits
Opens the hips and groin, releasing tension in the pelvic region.
Enhances circulation in the reproductive organs.
Combines the calming effects of inversion with the grounding benefits of hip opening.
Therapeutic Applications
Recommended for menstrual discomfort, pelvic congestion, and reproductive health.
Supports fertility by improving blood flow to the pelvic region.
Useful for relieving lower back tension associated with tight hips.
Philosophical Context Bound Angle Viparita Karani symbolizes surrender and openness. By combining inversion with hip opening, it reflects the yogic aim of balancing upward energy (prana) with grounding energy (apana).
5.3 Dynamic Viparita Karani
Definition and Practice Dynamic Viparita Karani introduces gentle movement into the posture, alternating leg positions to enhance circulation and engage muscles.
Techniques
Begin in Viparita Karani with legs up the wall.
Slowly alternate between bending one knee and extending the other leg.
Optionally, scissor the legs or perform gentle cycling motions.
Benefits
Enhances blood circulation and lymphatic drainage.
Strengthens leg muscles while maintaining relaxation.
Prevents stagnation during longer holds in the pose.
Therapeutic Applications
Beneficial for individuals with varicose veins or swelling in the legs.
Supports recovery for athletes by reducing lactic acid buildup.
Useful for those with sedentary lifestyles to improve circulation.
Philosophical Context Dynamic Viparita Karani reflects the balance of stillness and movement in yoga. It embodies the principle of spanda (vibration or pulsation), reminding practitioners that life is a dynamic interplay of rest and activity.
5.4 Additional Variations and Advanced Practices
Beyond the three core variations, several advanced practices enrich Viparita Karani:
Viparita Karani with Strap Support
A yoga strap is looped around the thighs to keep the legs together.
Enhances relaxation by reducing muscular effort.
Useful for individuals with limited flexibility or fatigue.
Viparita Karani with Wide-Leg Stretch
Legs are spread apart against the wall in a gentle straddle.
Opens the inner thighs and groin, combining inversion with hip opening.
Therapeutic for pelvic congestion and reproductive health.
Viparita Karani with Gentle Twist
One leg remains up the wall while the other bends and crosses over the opposite thigh.
Adds a spinal twist, enhancing detoxification and spinal mobility.
Useful for relieving lower back tension.
Viparita Karani with Breathwork
Incorporating pranayama techniques such as ujjayi or nadi shodhana.
Enhances oxygenation, calms the nervous system, and deepens relaxation.
Viparita Karani with Meditation or Visualization
Practitioners focus on chakras, particularly the throat (Vishuddha) and crown (Sahasrara).
Visualization of energy flow enhances spiritual awareness.
Bridges physical relaxation with meditative states.
5.5 Therapeutic Applications
Viparita Karani variations are widely used in therapeutic yoga to address physical, emotional, and psychological conditions:
Circulatory Health: Reduces swelling, varicose veins, and improves venous return.
Reproductive Health: Supports menstrual comfort, fertility, and menopause symptoms.
Digestive Health: Gentle pressure on the abdomen aids digestion and relieves bloating.
Respiratory Health: Opens the chest, improving lung capacity and reducing mild congestion.
Mental Health: Reduces stress, anxiety, depression, and supports sleep quality.
Fatigue Recovery: Restorative nature replenishes energy and alleviates burnout.
5.6 Precautions and Contraindications
Avoid Viparita Karani if you have severe glaucoma, uncontrolled hypertension, or serious spinal injuries.
Pregnant practitioners should use props and avoid prolonged holds.
Individuals with recent surgeries should consult a physician before practice.
Beginners should start with supported variations to ensure safety.
5.7 Philosophical Significance
Viparita Karani is not merely a physical posture but a symbolic practice of reversal and surrender.
Symbolism of Inversion: Reversing the ordinary flow of energy symbolizes new perspectives and detachment from worldly concerns.
Integration of Practice: It consolidates the effects of asana, pranayama, and meditation.
Gateway to Stillness: Advanced practices in Viparita Karani prepare the mind for higher states of consciousness, embodying pratyahara (withdrawal of senses).
5.8 Modern Relevance
In contemporary life, Viparita Karani variations offer practical tools for well-being:
Workplace Wellness: Short practice sessions relieve fatigue from prolonged sitting or standing.
Clinical Therapy: Integrated into yoga therapy for circulatory disorders, hormonal imbalances, and stress-related conditions.
Sports Recovery: Athletes use Viparita Karani to accelerate recovery and prevent injuries.
Mental Health Support: Practiced in mindfulness-based therapies for anxiety, depression, and trauma recovery.
Holistic Wellness: Serves as a bridge between physical health and emotional resilience, offering a comprehensive approach to healing.
Viparita Karani is a restorative inversion posture with profound benefits. Its variations—Viparita Karani with Bolster, Bound Angle Viparita Karani, and Dynamic Viparita Karani—expand its scope from physical comfort to therapeutic healing and spiritual awareness. Supported variations ensure accessibility, Bound Angle Viparita Karani enhances pelvic circulation, and Dynamic Viparita Karani improves blood flow and muscular engagement.
Additional practices such as strap support, wide-leg stretch, gentle twists, breathwork, and visualization further enrich the posture, making it versatile for diverse needs. Therapeutically, Viparita Karani addresses circulatory, reproductive, digestive, respiratory, and mental health concerns. Philosophically, it symbolizes reversal, surrender, and preparation for higher states of consciousness.
In modern contexts, Viparita Karani serves as a timeless practice for resilience, mindfulness, and holistic well-being, bridging ancient wisdom with contemporary life.
Conclusion
Viparita Karani is a deeply restorative yoga pose that improves circulation, reduces stress, and promotes relaxation. It is an accessible posture for practitioners of all levels and is ideal for rejuvenating the body and calming the mind. Regular practice enhances overall well-being and supports a balanced, relaxed state.
References
Hatha Yoga Pradīpikā (3.82) – Describes Viparita Karani as an inversion that slows aging and enhances vitality.
Gheraṇḍa Saṁhitā (3.36) – Praises the pose for reversing the downward flow of energy and promoting rejuvenation.
Yoga Sutras of Patanjali – While not naming Viparita Karani directly, emphasizes the calming effects of inversions and breath regulation.
B.K.S. Iyengar – Light on Yoga – Offers detailed alignment cues and therapeutic applications of Viparita Karani.
Swami Satyananda Saraswati – Asana Pranayama Mudra Bandha – Explains the pose’s restorative nature and its role in balancing prāṇa.
Judith Hanson Lasater – Relax and Renew – Highlights Viparita Karani as a key restorative posture for stress relief and hormonal balance.
FAQ
Q1. What is Viparita Karani good for?
Ans: Viparita Karani (Legs-Up-the-Wall Pose) is excellent for relieving stress, improving circulation, and reducing fatigue. It also supports relaxation, eases lower back tension, and enhances sleep quality by calming the nervous system.
Q2. How long should you do Viparita Karani?
Ans: Viparita Karani (Legs-Up-the-Wall Pose) can be comfortably held for 5–15 minutes, depending on individual capacity. Beginners may start with 3–5 minutes and gradually increase as relaxation and comfort improve.
Q3. What is the difference between Viparita Karani and sarvangasana?
Ans: Viparita Karani (Legs-Up-the-Wall Pose) is a gentle restorative inversion where the legs rest against a wall, promoting relaxation and circulation. Sarvangasana (Shoulder Stand) is a more active inversion requiring balance on the shoulders, strengthening the core and stimulating the thyroid gland.
Q4. Who should avoid Viparita Karani?
Ans: Individuals with serious eye conditions like glaucoma, uncontrolled high blood pressure, or severe neck and back issues should avoid Viparita Karani. Pregnant women in late stages and those with recent leg or hip injuries should also refrain from practicing this pose.
Q5. Does Viparita Karani reduce belly fat?
Ans: Viparita Karani (Legs-Up-the-Wall Pose) does not directly reduce belly fat but supports relaxation and improved metabolism. Regular practice can aid stress management and circulation, which indirectly supports healthy weight control when combined with proper diet and exercise.
Q6. What are common mistakes in Viparita Karani?
Ans: Common mistakes in Viparita Karani include placing the hips too far from the wall or straining the neck and lower back. Improper alignment of legs or holding the pose for too long without comfort can also reduce its restorative benefits.
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