You can start with some very easy positions and then get more advanced with practice.
Yoga is easier than you think. You can start with some very easy positions and then get more advanced with practice. But you must practice regularly.
Viparita Karani is a wonderful way to get started with yoga.
This incredibly easy pose has two very different names. One is the Inverted Lake Pose and the other is the Legs up the Wall pose. This “Legs on the Wall” pose can relieve tight muscles to promote relaxation while reducing signs of anxiety. It’s low impact and it’s a great place to start your yoga journey.
This pose comes with a wide variety of variations. As you progress, you can learn the more difficult versions. You’ll be getting into deep, complicated yoga poses with just a little bit of practice.
Make sure to practice regularly. It’s also important to be aware of your body in an inverted pose. Stop immediately if you feel any pain. In fact, it’s best to consult a doctor or yoga professional before getting started.
Simple Straight Leg Version
Slide your yoga mat up against the wall. Lie supine with your arms outstretched, palms up, staring at the ceiling. Make sure your arms are away from your sides at a 45-degree angle.
Bend at the waist, slide your butt up against the wall and extend your legs straight up. The soles of your feet should be facing the ceiling and your legs should be perfectly straight.
Keep practicing if you cannot straighten them and don’t move on to the next pose until you can sit comfortably with straight legs.
V Wide Leg Variation
Get into the same simple straight leg version of the yoga pose. Simply slide your legs apart until they resemble a V shape. Keep both legs straight to feel a stretch throughout the inner legs and groin. Make sure to flex your feet by pointing your toes straight at the back wall.
Foot Prayer Variation
Now bend your legs at the knees while keeping the lower legs flush on the wall. Clasp the soles of your feet together as if in prayer. Press your knees down against the wall to feel a deeper inner leg stretch. You’ll be able to rest your entire leg flush up against the wall as you get more advanced.
This advanced variation is only for those in good physical fitness. You should stop immediately if you feel any pain or discomfort. You’ll be moving your body away from the support of the wall into an inverted pose. Stop immediately if you feel any pain in the shoulders, upper back or neck.
Continual practice of Viparita Karani will bring many benefits. Here are just a few.
1. Better Circulation Which Can Reduce Inflammation
• Your blood flow will increase to give your whole body improved circulation. • Sitting with your legs up and unlocking your joints can drain inflammation from the legs. • The poses can help to fight future inflammation. • Can help with some of the unpleasant side effects of pregnancy.
2. Tranquility and Reduced Stress
• Increases blood flow. • Helps to release muscles and relieve pain. • Puts you into full-body relaxation. • Strengthens the parasympathetic nervous system to stave off the dreaded fight-or-flight hormones. • Reduces inflammation. • Releases long-held tension to treat chronic pain. • Deeper sleep.
3. Released Leg Muscles And Reduces Low-back Pain
• The hamstrings are often the tightest muscles in the body. These poses release the hamstrings which can pull on the muscles in your lower back to reduce pain. • Lengthen and soften the hamstrings to release any tension in the lower back.
There are many benefits to the poses but beware of dangers to the neck and upper back. Do not perform these poses if you have any neck issues. If you have any concern, consult a doctor or professional yoga instructor, and, as always, start slow. Ease into it.
Viparita Karani should not be performed when you have your period. The inversion can also cause glaucoma.
These easy poses can be done every day and are a great way to improve circulation and blood flow. Your hamstrings will be released and your hips will open up to give you more mobility and less back pain.
Remember to perform these poses regularly to see the most benefit. Plus, practice makes perfect. You’ll only become advanced with regular workouts.
Help your friends and family achieve better circulation and mobility by showing them this simple yoga workout. After all, you don’t need equipment, the poses are simple and you can perform them every day.
Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!