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Viparit Karani

Supine Pose – Lying down with legs up against a wall

The pose described here is a passive, supported variation of the shoulder stand-like Viparit Karani. You’ll also need to rest your legs vertically on a wall or similar upright support.

Sit sideways with your right side against the wall, lie down lowering your back and head on the floor.
Exhale and, slowly slide your legs up onto the wall sideways while  your back, shoulders and head  are down on the floor.
Lift and release the base of your skull away from the back of your neck and soften your throat. Don’t push your chin against your sternum.
Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.
Keep your legs straight. Feel the weight of your legs and belly deeply into your torso, toward the back of the pelvis. Soften your eyes and turn them down to look into your heart.
Stay in this pose for 1 minute you can increase to 15 minutes. Then bend your legs, and turn to the side.
Stay on your side for a few breaths, and come up to sitting with an exhalation.

Contraindications:

Glaucoma and serious eye problems, Back injury or problems or Neck injury or problems. Not to be done during Menstruation.

Benefits:

Helps ease Anxiety, mild Depression and calms the mind.
Heals Migraines, Headaches, Arthritis, Digestive problems, High and low blood pressure, Respiratory ailments, Uinary disorders, Varicose veins, Piles, Fissures and relaxes cramped legs and feet and reduces Insomnia.
Benefits circulation in the lower back and the abdomen region and its internal organs.
In women, it eases Menstrual cramps, Premenstrual syndrome and Menopause.

Benefits as described in Yoga Philosophy:

  1. “You will become adept in all the worlds and will not perish even at world dissolution (pralaya)” – Gheranda Samhita 3.36
  2. Hatha Yoga Pradipika 3.82 states grey hairs and wrinkles reduce