We think of yoga as something active, where the body is in motion and we position the body and limbs in various different ways. While movement is a major part of yoga, there are certain positions that do not really need us to do anything active or move much. For instance, shavasana or the corpse pose requires no movements to be made, however, it has a host of benefits. Similar is viparita karani or the legs-up-the-wall pose, which also has a whole host of benefits.
What is viparita karani?
Viparita means opposite and karani is action, so basically this is the opposite action pose. While our body is usually in the head up feet down position, this asana requires the feet and legs to be raised while the rest of the body is on the ground. One way to do this pose is to do it without the support of a wall. Here you lie on your yoga mat and raise our legs. You then raise your hips as well, and bring the feet above the head with the hands supporting the hips.
The leg up the wall pose doesn’t require any skill and can be done by anyone. It can be done anywhere by lying on the ground and raising the legs up along any wall. Many people find it useful to place a cushion or rolled up blanket below the lower back for some support.
It is recommended to be in this position for about 15 or 20 minutes but as few as five minutes of doing viparita karani can be very helpful. It is especially indicated when one has had a tiring day and been on their feet all day. It is great to do after a long flight or traveling in cramped conditions, which can cause the fluid to pool at the ankles and feet. Since it helps alleviate pain in the calves and ankles it can be very useful for women who typically have to wear high heels frequently. Even otherwise, doing the legs-up-the-wall pose two to three times a week can have several benefits.
Benefits of the legs-up-the-wall pose
This pose is indicated for people who experience swelling in the ankle and feet area. It acts as a natural pain reliever and can help people with knee pain as well. That feeling of tightness or heaviness in the legs is greatly alleviated by this pose since it helps the fluids drain from the region. This helps lymphatic and venous circulation in the body. The pose is particularly beneficial for the lymphatic system, which filters and breaks down bacteria. Since the lymphatic system has no pump, it relies on gravity to direct body fluids. Viparita karani helps gravity do its job. As such it can also be a boost for the immune system and is thought to reduce risk of developing blood clots (risk of deep vein thrombosis increases in long haul flights).
This pose can be a great stress reliever and is recommended for people with anxiety. Since it is a non-doing pose, is helps the body relax and let go off the stress of the day. It calms the mind and helps us sleep better. This is why experts recommend doing this pose last thing at night before going to bed. Some people have also experienced that their high blood pressure is easier to control as a result of doing this pose. It can act as a natural headache remedy as well.
Some precautions while doing viparita karani
The body should be positioned in a way that is comfortable, and if the position feels uncomfortable, it is better not to do it. People with glaucoma or retinal detachment issues are advised not to do this pose since it can increase pressure in the eyes. People with heart and lung ailments, or spine issues, and pregnant women should speak to a doctor before doing viparita karani. For people with lower back ailments, it may be advisable to do the legs up a chair pose only after a doctor’s say-so.
The important thing is to perform the viparita karani pose mindfully and to relax completely to get the full benefits of this simple, effective pose.