If you practice yoga every day you will be able to feel numerous physical and mental benefits, however, many people do not practice it because they think it’s too difficult to learn and perform yoga positions.
You can start by learning simple poses at the beginning, and then it will be easier for you to perform it into practice.
Viparita Karani is a great start!
It is also called the Inverted Lake Pose or Legs up the Wall pose and is the simplest position you can perform, which provides fantastic benefits, like relieving pain and tightness, reducing anxiety, and relaxation.
You can choose some of its variations according to your abilities, and if you perform it regularly, you will be able to perform even the most complicated ones.
Legs Straight up the Wall Version
This position requires lying down on the back, with the buttock against the wall, and the legs extended straight up the wall, hip distance apart. The soles should be faced upward, while the arms beside the body or folded across the chest.
Legs in a Wide “V” Version
Start in the same position, but extend the legs into a wider V formation to stretch the groin area.
Soles Together Version
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To stretch the groin area more intensively, turn the knees outward, out the soles of the feet together, and press the legs against the wall. Make sure you move slowly as this is an intense stretch.
This is a far more advanced version of the first pose, and you should perform it only when you are feeling ready, and if you experience any discomfort or pain, you should stop immediately.
Viparita Karani will provide with countless benefits if practiced regularly, as follows:
Increased Blood Flow and Reduced Inflammation
This pose is beneficial for stimulating the blood flow and circulation throughout the entire body, reducing the swelling in the legs and fighting inflammation. It is particularly recommended for pregnant women.
Relaxation And Lowered stress
This pose stimulates blood flow and reduces pain, relaxes the body, and stimulates the parasympathetic nervous system to relax and avoid the “flight or fight mode”. This is also helpful in fighting inflammation and chronic pain treatment and improving sleep.
Improved Hamstring Mobility and Relieved Lower Back Pain
This pose extends the hamstrings, which cause lower back pain when shortened as a result of prolonged hours of sitting. It prolongs them and reduces the pressure on the lower back.
NOTE: This pose is highly beneficial, however, it’s NOT recommended for those who suffer from neck and back issues. You can only perform it with a physiotherapist or certified instructor.
Since it is an inversion, it can cause eye conditions like glaucoma. Avoid it during menstruation as well.