How to Do Viparita Karani Asana (Legs Up the Wall Pose)
Viparita Karani Asana, also known as the Legs Up the Wall Pose, is a restorative yoga posture that improves blood circulation, relieves stress, and strengthens the lower body and core muscles.
Step-by-Step Instructions to Perform Viparita Karani Asana
- Lie flat on your back in Shavasana (Corpse Pose) with your body relaxed.
- Slowly inhale and gently raise both legs together toward the ceiling.
- In the beginning, support your legs with your hands; with regular practice, rely more on your core and thigh muscles.
- Gradually lift your hips, buttocks, and lower back using your hands for support.
- Gently adjust your body so that your legs are elevated at a 20° to 40° angle from the floor or comfortably upright.
- Support your waist with your hands while keeping your elbows on the floor.
- Ensure your body is aligned, with the spine slightly diagonal and legs straight upward.
- Keep your gaze upward and maintain normal breathing.
- Hold the position for 3-4 deep breaths initially.
- Slowly exhale, lower your hips and legs with support, and return to Shavasana.
- Repeat the posture 3-4 times, gradually increasing the duration.
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