How to do Vipareeta Karani Asana (Upside-Down Seal) or (Legs-Up-the-Wall Pose) or (Inverted Pose)
Vipareeta Karani Asana or Upside-Down Seal or Legs-Up-the-Wall Pose is another inverted pose and one of the simplest inverted asanas. You get similar benefit by doing this asana as you get in sirsana (head stand) and sarvangasana (shoulder stand). In fact, it is another variation of shoulder stand pose, without use of a wall, Viparita Karani resembles a Salamba Sarvāngāsana (elbows on the floor and hands supporting hips or lower back).
Like any inverted pose, in this asana also all the organs and flow of blood are pulled downwards due to the gravitational force, this can have various health benefits. This asana is especially advised for those suffering from piles and hydrocele.
Steps to do Vipareeta Karani Asana
There are two variation of this pose, with the support of the wall and without the support of the wall.
- Simply lie on the back with the arms straight, beside the body; legs and feet together in a straight line. Place the hands and arms close to the body with the palms facing down.
- Inhale, bend and raise your knees and buttock with the support of your hands under the hips area, elbows will remain on the floor firmly.
- Be comfortable, and raise the legs straight at 90 degrees vertically upwards, hold this position for a one two minutes initially. As in the sarvangasana, in this pose you do not need to touch your chin to the chest. Entire body weight will be on the hands, and you may feel locked in the pose.
- Move the legs towards your head slowly. Push down on the arms and hands, raising the hips. Roll the spine from the floor taking the legs further over the head as much as possible. Don’t strain.
- Turn the palms up, bend the elbows and let the top of the hips rest on the base of palms near the waist.
- The hands will support the weight of the body as a clamp. Keep the elbows close to each other. Spreading them will make you uncomfortable.
- However, you need to carefully release the pose by first bringing the knees little towards forehead, taking the hands support off the hips, can now slowly bringing down the legs and knees on the floor.
- To return to the starting position , lower the legs over the head, then place the arms and hands close to the body, palms facing down.
- Slowly lower the spine and roll you body with the spine rolling on the floor. Do not lift the head.
- When hips touch the floor, lower the legs keeping them straight. Relax the whole body in the shavasana.
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- With support of the wall, this asana is a child’s play, I mean it, and you can see children lying in this pose many times.
- Sit down with folded legs, a few inches away from the wall in such a way that right or left side of your knee touches the wall.
- Inhale, now open the legs and move your legs on the wall, keep your buttock on the floor. If you feel problem keeping your back/buttock on the floor, place one or two folded blankets underneath the buttock.
- Keep your legs straight without folding knees. Close your eyes and stay focused on the pose for one-two minutes.
- Release the pose by bringing down the legs on the floor. You can repeat it as per your comfort. This is also a very relaxing pose to calm your mind.
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Inhale in the lying position. Retain the breath inside when coming into the final pose. Once in the final pose you can take normal breathing. Same way retain the breath inside while lowering the body.
- Good for tired or cramped legs.
- Stretch calf muscles and thighs.
- Help in piles and hydrocele.
- It tones the spine and the neck area.
- Reduce fat around the waist region.
- Not advisable for those suffering from high BP, neck conditions, or heart problems.
- Beginners should practice for a few seconds only gradually increasing the time. Ideal time would be 3-5 minutes.