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Viparita Karani – Upside Down Seal Pose

Viparita Karani, or legs up the wall pose, is an intermediate level position that aims to stretch the front of your torso as well as the back of your legs and neck.

 

The health benefits associated with the Viparita Karani pose primarily focuses on stimulating the pancreas to produce insulin. This can lead to improved overall health in those with diabetes and thyroid dysfunction. Furthermore, this pose can also help re-position a prolapsed bowel or uterus back into its normal position inside the body.

 

However, if you have recently suffered from any back or neck injuries, glaucoma or are currently menstruating you should always consult a doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.

 

Instructions for Viparita Karani
  • Begin as if you are performing the Shoulder Stand Pose (Sarvangasana). Gently lift both your legs vertically, whilst holding them together
  • Position your hands against the pelvic girdle and elbows to the ground. This will stabilise the position and allow the distribution of weight to pass from your body to your forearms and elbows. You should not put weight on the shoulders and neck, as this may injure the spine
  • Keep your body in a tall upside verticle position in a comfortable manner. Continue to perform this asana using complete and incomplete actions
  • In the incomplete action, inhale deeply and bring your legs towards your head so that your body makes an acute angle. Then continue the complete action after inhaling deeply again by pushing your legs away so that your body forms an obtuse angle
  • Sway between these two poses of acute and obtuse for 4-6 times, noting your breathing and posture in the process
  • To safely dismount from this position, slowly bring your legs down to the ground and enjoy a relaxation period in the Corpse Pose (Shavasana)

 

Required Preparatory Poses 

 

Follow-Up Poses Include:

 

Synonyms of Viparita Karani: None
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