Yoga offers countless physical and mental benefits, but many people believe that it is too difficult to learn and perform yoga positions.
Yet, you should know that you can start by learning simple poses at first, and then gradually ease your way into the practice.
Viparita Karani is a great start!
It is also known as the Inverted Lake Pose or Legs up the Wall pose and is one of the simplest positions you can perform. However, it offers amazing benefits, like pain and tightness relief, reduced anxiety, and relaxation.
Depending on your abilities, you can pick some of its variations, and by performing it regularly, you will work deeper into the poses and start performing even the most complicated ones.
LEGS STRAIGHT UP THE WALL VERSION
You should lie on the back, with the buttock against the wall, and the legs extended straight up the wall, hip distance apart. The soles should be faced upward, And the arms beside the body or folded across the chest.
LEGS IN A WIDE “V” VERSION
Start in the same position, but spread the legs into a wider V formation to stretch the groin area.
SOLES TOGETHER VERSION
For an even more intense groin stretch, turn the knees outward, out the soles of the feet together, and press the legs against the wall. Move slowly as this is an intense stretch.
This is a far more advanced version of the first pose, so make sure you perform it when you are ready for it, and in case you feel any discomfort or pain, stop immediately.
Viparita Karani offers numerous benefits if practiced regularly, as follows:
1. INCREASED BLOOD FLOW AND REDUCED INFLAMMATION
This pose will boost the blood flow and circulation throughout the entire body, reducing the swelling in the legs and fighting inflammation. It is also highly helpful in the case of pregnancy.
2. RELAXATION AND LOWERED STRESS
This pose boosts blood flow and relieves pain, so it relaxes the body, and stimulates the parasympathetic nervous system to relax and avoid the “flight or fight mode”. This also fights inflammation and treats chronic pain and tension and improves sleep.
3. IMPROVED HAMSTRING MOBILITY AND RELIEVED LOWER BACK PAIN
This pose stretched the hamstrings, which cause lower back pain when shortened due to prolonged hours of sitting. It elongated them and reduces the pressure on the lower back.
Yet, even though it is highly beneficial, it can pose serious risks in the case of neck and back issues, so if you suffer from these problems, avoid the pose unless you perform it without the help you’re your physiotherapist or certified instructor.
Since it is an inversion, it can also lead to eye conditions like glaucoma. Avoid it during menstruation as well.
Therefore, Viparita Karani is a simple way to boost blood flow, relieve pain, relax the body and mind, and lower stress, so in order to reap its benefits, start practicing it regularly.