Teaching a class full of eager-to-have-summer-here kids or working in front of your computer screen or ‘overhearing’ the overbearingly, loud passenger on the bus driving you up the wall? Things could escalate until you’re ready to take this suggestion from Creative Chump But don’t subject yourself to bodily harm!! Combat the stress, tedium and/or annoyance with Vipariti Karani….or legs-up-the-wall.
Vipariti Karani is in the shoulderstand family and is, therefore, an inversion. Inversions are great in that they allow the body to feel the effects of gravity in the opposite way. Vipariti Karani is an inversion with a restorative nature. There aren’t many asanas that will leave you feeling both nurtured and energized. There’s really nothing required of you in Vipariti Karani except awareness. Using that awareness to release tension, follow your breath, notice what your mind brings up and hone in on you. Physically, Vipariti Karani will improve circulation, release tension in the head, neck and shoulders plus ease tired legs and feet. Mentally, with improved blood flow your concentration and focus is improved. Freeing the tension head, neck and shoulders--perhaps even alleviating any headaches--brightens your mood and lifts your spirit. Vipariti Karani is synonymous with rejuvenation.
*Place your mat along the base of a wall either long or short edge along the wall.
*Sit next to your wall with the side of your body along the wall. Your bum should be closer to the mat edge.
*Bend your knees
*Lower your body towards the mat. As you lower, you may have to ‘scoot’ your bum back to the wall.
*When you’re all the way on your side your bum should still touch the wall.
*Roll over onto your back bringing your legs vertical.
*Legs are fully supported by the wall; spine is fully supported on the mat: chin’s perpendicular to the mat**
*Release your shoulder heads towards the mat, broadening your collarbones. Shoulder blades are flat on your back.**
*Relax your neck, close your eyes and breathe, with your normal breathing pattern, full and smooth breaths. Stay in this position for several minutes.
*To come out, bend the knees and roll over to your side , cradling your head in your arms. Remain in this position until your heart rate and/or blood pressure returns to normal.
*Use your arms to press yourself to a seated position.
1. To increase the release of the back of the legs as well as open your chest more, use a bolster to support your spine allowing your pelvis to rotate towards the wall, tail tilting towards the mat. Arms release down on either side of the bolster at a 45 degree angle with the body, You may need to prop up the arms if this is too great a stretch.
2. Arm placement can vary from alongside the body, out diagonally at a 45 degree angle, out shoulder height or with elbows bent, fingers pointing away from the wall and forearms resting on the floor.
Even though VIpariti Karani is a restorative pose, it might not be appropriate for those with eye or neck issues, low blood pressure or those new to physical activity. It’s always a good idea to get approval from your health care provider before beginning any new activity.
Health, Wellness & CURES!!