Benefits of Viparita Karani Yoga Asana

Often people refuse to work out at home, claiming that they cannot do a lot of exercises, and there is no point in doing only a few. First, it is the wrong way of thinking, and second, it couldn’t be further from the truth. Even one exercise can significantly improve your well-being. With that in mind, today, we are going to talk about Viparita Karani — legs-up-the-wall posture with a beneficial effect on pretty much your entire body.

Yoga has given us a myriad of fantastic exercises that nearly anyone can do. Their complexity is easily adjusted depending on the capabilities of the individual. Viparita Karani is one of the most fundamental asanas — a gentle restorative pose.

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Why is this pose helpful? It focuses on the inverted state of the body. All the processes that occur in it proceed in the opposite direction in this particular position.

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It helps ease the mind, reduce stress and tension. It gently stretches the hamstrings and legs and relieves discomfort in the lower back, allowing to relax completely. As with many other yoga asanas, this position does not require active action. Therefore, it is perfect for those who are tired after a long day.

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How To Do The Viparita Karani Properly

  1. Sit beside a wall, with your hip and shoulder against it.
  2. Lower yourself down to the ground and slowly lift your legs up against the wall. Make sure that both buttocks touch the wall.
  3. Relax your hands and place them palms down if you feel you need to calm and ground yourself. This position is more suitable for the evening. In the morning, it is best to turn your palms up to be open to receiving energy.
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Beginners shouldn’t stay in this position for more than 10 minutes; you can triple the time gradually. If you feel uncomfortable, try placing a small, soft roller or pillow under your lower back. The buttocks and heels should be as close to the wall as possible.

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Daily practice will help improve digestion and release muscle tension. The best thing is that you don’t have to move in this position at all. In this case, less is more. You can listen to music or an audiobook. Or you can take a short nap.

Do you practice yoga? Which asana is your favorite? Tell us in the comments, as we would love to know.


I am an English major with a love of languages and fiction, and with an incurable travel bug. In my free time, I read fantasy, drink copious amounts of coffee, and like to go see movies. Culinary art means everything to me. My main hypostasis is the taster, though. The music school has taught me to appreciate the symphony of airy meringues, to create harmonious overtures of light snacks, hard rock of meat, fish, and vegetables on the grill. Choir classes have accustomed me to hear and feel the people nearby and create perfect harmonies of sounds.

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