Benefits of Viparita Karani (Leg Up The Wall) and How to Do it By Dr. Himani Bisht

Introduction

‘Asana’ essentially means posture. Taking the body from rest to a specific posture and maintaining it for a while helps in awakening of the system related to that posture. While some postures may help achieve neuro-muscular (a system made of nerves and muscles) relaxation, others might keep organs functioning effectively. However, these effects are not seen overnight. Thus, practicing yoga needs immense attention and discipline. Regular practice of these poses corrects the hidden abnormalities in the body and mind. One should keep in mind to maintain balance while performing these asanas and avoid any possible jerks that may cause injuries.¹ 

One such posture is viparita karani posture, commonly called the “legs up the wall pose” or the “Restful Inversion”.² Read along to learn further about the many features of this posture and viparita karani benefits. 

What is Viparita Karani?

Viparita karani posture is the next stage of uttanapadasana (raising the legs), is described in Gheranda Samhita.³ This is an inverted pose, also known as viparita karani pose. It may also be considered a preparatory pose for sarvangasana. You can support from a wall to achieve this posture correctly. The elbow, wrist and forearms can support body weight of the lower part of your body. The placement of the hand and torso must be perpendicular to the floor, depending on the length of the forearm.¹ 

Viparita karani may help you feel better overall as it helps you relax. In my experience, it may improve other health issues including chronic headaches and high blood pressure.

Dr. Rajeev Singh, BAMS

How to Do It?

Before performing any inverted posture like viparita karani, you can try some hip-opening exercises. You can lie down supine, bring your legs together and fold them. Now press them against the abdomen and breathe gently like pavanamuktāsana, then push your knees down to place them wide apart and do a few other such exercises. Now to get into viparita karani, you can adhere to the following steps: 

• Lie down on a flat surface, preferably the floor.  
• By folding your knees, try to move your legs up towards your stomach, such that the thighs are touching and pressing your stomach. 
• Now, lift your hips above the floor while exhaling; while doing so, you must hold your waist from both sides using both hands.  
• Then, while exhaling, raise the legs ultimately, let your body weight fall on the elbows while the elbows are resting on the floor. 
• You can also use the wall for support while trying to get into this posture.¹ 
• Beginners can also perform viparita karani pose by putting pillows, blankets or bolsters (about nine inches wide and nine inches high) under the waist. This will help to support your lower back and mid back. Now you may stretch your legs up the wall, while allowing your shoulder blades and head to rest on the floor. 
• You may stay in this pose for around 10 minutes based on your efficiency and as guided by your instructor. You may rest in this position while keeping your eyes closed and be aware of your slow and deep breathing.⁴ 

Do You Know?

Here are some interesting trivia facts about viparita karani that might be fun to read! 

• The name comes from the Sanskrit words viparīta, “inverted” or “reversed”, and karaṇī, “a particular type of practice”. 
• Vivekamārtaṇḍa, an ancient yogi from the 13^th century, describes the practice of viparita karani as a means of yogic withdrawal, known as pratyahara. 
• Ancient Hindu scriptures and teachers state that viparita karani might help to delay the onset of old age and even minimises wrinkles. Though modern-day believers question such extreme benefits of viparita karani asana. 

As far as I know, Viparita Karani is one of several restorative yoga postures that aim to help your body relax. Research has shown that yoga may generally have a good effect on your body’s stress response systems. Numerous patients claim anecdotally that holding the stance is incredibly soothing. Stress reduction is linked to improved general physical and mental health, as well as a stronger immune system.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Benefits of Viparita Karani:

Viparita karani asana on regular practice could have several health benefits; some of the benefits of this pose are as follows: 

1. Benefits of Viparita Karani for Better Blood Flow in the Pelvic Region

Viparita karani and other inverted asanas help return blood collected in big veins and venous plexuses (a complex set of interconnected blood vessels) in the pelvis and perineum region (trunk region between the abdomen and the thighs). The blood flow is poor in this region due to longer standing positions as it otherwise drains from this region against gravity. Additionally, it manages blood flow to pelvic region (urinary bladder, further end of the ureters, rectum and reproductive organs), keeping them healthy. Thus, on regular practice, viparita karani and other inverted postures might help increase blood flow to the pelvic area and reduce pelvic abnormalities.⁵ 

2. Benefits of Viparita Karani for Regulating Blood Pressure

Since in this posture, the state is ‘head-below-heart’ thus, it might have a significant effect on the psycho-neuro-endocrine (interaction between the psyche, neural function and endocrine function) system. Thus, it might help manage the hormone fluctuations and their relationship to human system. It might provide relaxation, reduce stress and renew strength. Therefore, it may help manage the hormone fluctuation and mechanisms that regulate blood pressure.⁶ 

3. Benefits of Viparita Karani for Abdominal Health

Viparita karani pose might be a beneficial pose for any problem in the abdomen area. When you hold this pose for as long as possible, all the blood can drain from the legs and flow into the abdominal area. Thus, it might help in keeping the abdominal region healthy and devoid of ailments.⁴ 

4. Benefits of Viparita Karani for Hypothyroidism

Viparita karani asana, due to its ability to drain blood from the legs to the area which remains flat during this posture, might be able to maintain the thyroid gland health, and it may further have some effects to normalise the functions of the gland and reduce the occurrence of hypothyroidism.  

Hypothyroidism refers to abnormally low activity of the thyroid gland, resulting in several other health problems. Hypothyroidism is also one of the causative factors producing obesity. Viparita karani can help to relieve hypothyroidism by maintaining health of thyroid gland.^3,4  

5. Other Benefits of Viparita Karani:

The other benefits of viparita karani asana might be as follows:  

• It may help in hernia (a condition in which an internal organ pushes out through the muscle wall surrounding it) and dyspepsia (indigestion).  
• It might also have some effect on blood circulation to the head, which in turn might help to manage the optimum functioning of the brain and all the sense organs.³ 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Exercise

Some contraindications related to viparita karani are: 

• Viparita karani yoga pose may be a contradiction for people having a family history of glaucoma. Thus, such people must be careful while performing this asana and take expert advice before attempting this asana. 
• Patients having weak bones or suffering from musculoskeletal disorders must avoid challenging yoga forms like such inversion poses. It may cause further damage to the bones and cause complications. 
• People taking psychoactive drugs (the drugs that affect brain function and cause mood changes) must not perform this yoga pose. 
• This yoga asana comes under special category of yoga postures that must be practised only by experts and experienced yoga enthusiasts and professionals, with extreme care.⁷ 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.  

Conclusion 

Viparita karani yoga is an inverted pose performed on a flat surface. It is beneficial for human health as it helps to drain blood from the legs to the area that remains flat during this posture, and thus it might be able to maintain the health of several organs. One must perform this asana after regular yoga practice and under expert supervision only.⁴ 

Frequently Asked Questions (FAQs)

References:

1. Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. Stress, inflammation, and yoga practice. Psychosomatic medicine. 2010 Feb;72(2):113. [Internet] [cited 06 Oct 2022] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820143/  

2. Joshi S, Deole YS, Vyas GH, Dash SC. Management of overweight and obesity through specific yogic procedures. AYU (Int QJ Res Ayurveda). 2009 Oct 1;30(4):425. [Internet] [cited 06 Oct 2022] Available from: https://www.researchgate.net/profile/Yogesh-Deole/publication/265026464_Management_of_Overweight_and_Obesity_through_specific_Yogic_procedures/links/54f8124b0cf210398e940ed7/Management-of-Overweight-and-Obesity-through-specific-Yogic-procedures.pdf 
3. Mishra SP, Singh RH. Effect of certain yogic asanas on the pelvic congestion and it’s anatomy. Ancient Science of Life. 1984 Oct;4(2):127. Internet [cited on 06  Oct 2022] Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3331493/  
4. Cramer H, Krucoff C, Dobos G. Adverse events associated with yoga: a systematic review of published case reports and case series. PloS one. 2013 Oct 16;8(10): e75515. Internet [cited on 06 Oct 2022] Available from:   https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0075515  

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