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Yoga
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95. viparita karani
Legs Up the Wall Pose
Viparita Karani is a supine asana with vertical legs.Without use of a wall, Viparita Karani resembles a Salamba Sarv?ng?sana (supported shoulder stand) but with flexion in the thoracic spine (rather than the cervical spine, elbows on the floor and hands supporting hips or lower back. A more advanced variation has the entire spine on the floor and 90 flexion at the hips with arms relaxed alongside the torso.Variations include bringing the soles of the feet together such as in Baddha Konasana or letting the legs fall outward into a straddle.The Viparita Karani pose, also known as the Legs-Up-the-Wall Pose is a variation of the shoulder stand. This pose is performed in a passive manner and is considered a supported variation of an inversion and a shoulder stand. Since this pose is performed with the support of a wall, you may have to choose your location a little carefully. The pose is otherwise very simple to perform.
Procedure:
Start by collecting the items your will need for this session, which ideally includes a yoga mat, yoga block, and two small towels. Lie on the floor near a wall and practice deep, steady breathing. Exhale and swing your legs up onto the wall so that your heels and sitting bones are supported against it. If you have any discomfort in your lower back, adjust your body slightly back from the wall so that your sitting bones are not touching it. Rest your head on the mat or floor, keeping your spine straight, and bend your knees a little so your kneecaps wont lock.When using support: If you have any lower back pain, support your body by placing a yoga block or folded blankets on the ground beneath your back. When positioning your support, you must consider its height and its distance from the wall. Be honest with yourself to avoid straining any muscles! If you are not very flexible, your support should be lower to the ground and farther from the wall. If you are flexible, keep your support higher and closer to the wall. Your sitting bones do not need to be against the wall, rather dripping down into the space between the wall and your support. Keep a gentle arc in your torso from the pubis to the top of the shoulders.If your neck feels strained, place a small, rolled-up towel under it. Cover your eyes with the other towel and keep your them closed for 5 15 minutes as you soften and release. Rest your arms out to your sides. Open your shoulder blades away from the spine, relaxing your hands and wrists. Keep your legs held vertically in place, but only partially flexed.Release the weight of your belly toward the back of the pelvis, deeply into the torso. Soften the eyes and turn them down towards your heart. After you come out of this restorative pose, be sure to lie on your side for a few breaths before sitting upright with your back against the wall, then slowly rising to your feet.
Benefits:
1.Regulates blood flow.
2. Alleviates menstrual cramps.
3. Relieves swollen ankles and varicose veins.
4.Helps testicular, semen, and ovarian problems in men and women respectively.
5. Improves igestion.
6. Restores tired feet or legs.
7. Stretches the back of the neck, front torso, and back of the legs.
8. Improves problems of the eyes and ears.
9. Relieves mild backache.
10. Provides migraine and headache relief, especially when done with a bandage wrapped tightly around the forehead and back of the skull.
11. Helps keep you young and vital.
12. Calms anxiety.
13. Relieves symptoms of mild depression and insomnia
Precautions:
1.It is best not to perform this pose while menstruating.
2.Avoid it if you have serious optic problems such as glaucoma.
3.If you experience tingling in your feet or legs, immediately come back into the sitting position.
Position:
Sit down with your support about five to six inches to your right side. Place a bolster or two-folded blankets close to your waist so that they can support you when you tilt backwards.


Makarasana
Shirsha Padasana
Dhandayaman Ekapada Sikandasana
Navasana
Jathara Parivarthanasana
Vajrasana
Kandasana
Simhasana
Akarna Dhanurasana
Ardhakati Chakrasana
Setu Banda Sarvangasana
Paschimothanasana
Padmasana
Trikonasana
Veerasana
Shalabhasana II
Karna Peedasana
Omkarasana
Parshvothanasana
Shirshasana

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