Legs up

Legs up

The Legs-up-the-wall pose, helps the nervous system, improves digestion and prevents varicose veins says Kamala Venkat

Viparita Karani is also known as Legs-up-the-wall pose. In Sanskrit Viparita means “inverted” and Karani means “in action”. We can say that this pose is exactly opposite to what happens in our body when we sit or stand. Though this pose looks very simple it is hugely beneficial for our body if we perform it which is opposite to the routine movements of our body.

Method:

• Lie down on a mat, with legs straight, and the whole body in one line and  hands by the sides of your thighs. (Place your mat near the wall and lie down in such a way that your toes are facing the wall).

• Slowly lift your both the legs up and try to position yourself in such a way so that your tailbone is pointed at the base of the wall. (Slowly move your hips as close as possible to the wall).

• Slowly start walking your feet up the wall until your body forms an L shape.

• You can adjust your body in this pose till you feel relaxed. You can use a pillow under your head or back.  Keep your arms a bit away from your body and place your palms facing the roof.

• You can hold this pose for five to 20 minutes.

• Then slowly fold your both the legs to your stomach, roll to your side and sit with the support of your palm.

Benefits

• Smoothens your nervous system.

• Relaxes lower back neck and shoulders.

• Relaxing pose for runners and standing professionals  

• Improves digestion.

• Prevents varicose veins.

Contraindication

• Avoid practising if you have high blood pressure.

• If you have glaucoma or other eye problems you should avoid the pose.

• Pregnant or menstruating women should avoid practicing.