Viparita Karani (restoring vitality)

Have a rolled up blanket ready for your head, The rolled-up section supports your neck, and the ‘tail’ (flat-part) will be under your head.

Sit on your mat (floor or bed) with your right hip and shoulder against the wall, knees bent and heels close to your buttocks.

Lean back onto your hands, then your elbows, as you lower your back to the ground.  Shift buttocks as close to the wall as comfortable while you extend your legs up the wall.

 

1. Align your body along the ground and extend your legs straight against the wall. Adjust your position so your tailbone is close to the wall without touching.

Rest your arms a little away from your sides, with palms facing up relaxing your shoulders.

Close your eyes, relax your legs, and breathe deeply.

Stay in the pose for 5 minutes.

 

2. Extend legs out wide, maintaining an even grounding on each side of the pelvis. If you notice one leg dropping wider than the other adjust with the sensation of evenness through the pelvis.

(up to)5 minutes.

 

3. Keep feet and knees wide. Drop the soles of the feet down the wall and bend knees as deeply as is comfortable. This is a supported happy baby pose. It may begin to feel intense in the hips, breathe through this sensation. You may want to adapt the arm position as you move your legs.

(up to) 5 minutes

4. Bring soles of the feet together and drop heels towards groin, keeping the knees wide.

(up to)5 minutes

5. Extend legs up the wall again, back to your starting position and after a couple of minutes, open your eyes, wriggle toes, rotate ankles and prepare to sit up.
6. To come out. Gently bend your knees, roll to one side, and rest for a few moments before slowly pushing yourself up to a seated position.

Benefits:

1. Beneficial for leg discomfort since it relaxes your feet. May also help if you suffer leg cramps.
2. Facilitates better sleep.
3. Lessens ankle oedema and swelling and disrupted sleep brought on by periods of inactivity, such as prolonged sitting or standing.
4. Back line of body and legs are lengthened and eased.
5. A n effective yoga postures for sleep as it calms the mind and eases mild backache.
6.  Blood flow is assisted in legs as the veins in the legs are assisted in their work of pumping blood back to the heart.

The therapeutic effects:

Relieves mild anxiety, menopausal symptoms, arthritis, digestive disorders, headaches, hypertension, insomnia, migraines, breathing difficulties, and mild anxiety, PMS. 

Precautions And Contraindications:

1. Consider if appropriate for you when mensurating.
2. Not suitable for when pregnant. (seek medical advice)
3. People with high blood pressure or eye conditions like glaucoma should avoid. (seek medical advice)