How This Helps

This modified version of Viparita Karani allows blood to flow back down into the heart, without much effort or strain. The blood flows down the legs and the pelvis, and then from the pelvis into the carotid arteries. With more blood being sent back into the heart, the heart can pump blood more comfortably slowing down the heart rate and lowering blood pressure.


Viparita Karani is part of the inversion family of poses which are generally known to be invigorating and energizing. Viparita means “inverted.” Karani means “in action.” This is very gentle however and requires no muscular effort on the part of the practitioner. For people with no cardiovascular or heart problems, they can do without the chair and actually rest their legs on a wall, or even just lift their legs up without assistance.


1. Lie down on your back with your head on a pillow and a chair already prepared near your feet.
2. Like in bridge pose, bend your knees with your feet on the floor.
3. Lift your hips for a moment and put a block or a hard pillow underneath your hips.
4. Draw your knees to your chest and put your legs up on the seat of the chair.
5. You can place your hands to your side or your hands overhead, with the hands meeting on the floor and the arms in a diamond shape.
6. You can stay here anywhere from 1 to 5 minutes depending on how comfortable you feel. Eventually you can lift your hips and remove the pillow underneath your hips. Lie back down on the floor and just have the legs lifted on the chair.


Stay away from this pose if you have very high blood pressure or severe hypertension. The legs being lifted simply makes it harder for your heart to pump blood to the feet and for those with the conditions mentioned, being in this position just might mean the heart is working overtime. If you do have severe heart problems, check with your doctor first before trying out any kind of physical exercise, including yoga.

Science and Research

In this inversion, piled up fluids in the body like lymph fluids, have the opportunity to flow into the upper body thus relieving the legs, the feet, and the ankle. Blood also flows into the upper body giving a rare opportunity for circulation to move towards the heart and the head.

The Viparita Karani Pose & Variant Benefits

This asana is a stimulating inversion that can heal the feet, legs, spine, and nervous system. It gently brings the body right into a state of complete relaxation. No matter the degree of experience, any yoga student can do this asana. It is said that when you spend some time off in your day to turn around the forward movements of acting, doing, and completing, your body and brain go into a state of pure being. This allows the mind to go into a state of deep meditation. It also calms the mind and makes it more self-aware.

As a result of these soothing benefits, this asana is usually done at the end of the yoga exercise program before your body going into the Shavasana. But this asana can additionally be practiced individually and not as a part of a regular.

Legs up the wall pose is typically best recognized for the advantage of activating the parasympathetic nerve system, often called the rest and digest response. In the basic kind of position, the objective is not regarding finding a stretch.

Pose Variation

If you have adequate room, you can spread your legs in a vast 'V' when they are against the wall. This will increase the stretch in the groin and the thighs. Conversely, to boost the stretch, flex the knees and touch the soles together. Then, move the outer edges of the feet down and bring your heels closer to your pelvis. Press your hands against the top of the internal thighs to increase the stretch in the groin.

The Benefits Of The Viparita Karani variation.

- Heals a slight backache.

- Calms the mind.

- Relaxes cramped feet and legs.

- Stretches the front of the upper body, back of the legs, and the back of the neck, an excellent stretch.

This asana has healing benefits for many ailments as well. They include:

Gastrointestinal troubles

Low and high blood pressure

Women's health issues including menstrual aches, premenstrual syndrome, & menopause symptoms




Migraine headache

Urinary conditions

Varicose veins

Mild depression

Breathing ailments

See: Yoga for GERD

Beginners Tips & Precautions

Beginner's suggestions: As a beginner, you could find it tough to obtain the positioning right in this pose. Take a breath and push the heads of your thigh bones firmly against the wall. This action will aid in healing your spinal column, stubborn belly, and groin. You should picture the inhalation descend through the torso and pressing the heads of the upper leg bones close to the wall. As you breathe out each time, let your upper leg bones press harder onto the wall, and your upper body pulls away from the wall.

Precautions: Viparita Karani should be avoided if you have severe eye problems, such as glaucoma. With severe neck or back troubles, only do this pose with the supervision of an experienced educator. If your feet begin to tingle, touch your soles with each other, and flex your knees.

See: Ayurvedic Herbs For Menopause Remedies

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