Follow the following steps in order to complete the Viparita Karani asana-
Start the posture by sitting with your left side just against the wall.
Slow and steadily turn your body to the left side and bring your both legs up onto the wall
Do use your both hands for balance when you are shift your whole body weight.
Then lower your back to the ground and lie down peacefully.
Do rest your shoulders plus head on the ground.
Then shift your whole body weight from side-to-side plus scoot your buttocks very close to the wall.
Let you're both arms rest open at your sides and palms facing up directly.
Do let the heads of your thigh bones relax and release with a lot of perfection.
Now drop toward the back of your pelvis.
Then close your eyes.
Stay in this position for 5-10 minutes and breathing with full awareness.
The anatomical focus gives enormous benefits to abdomen, legs, neck and chest.
Viparita Karani relieves Anxiety, High and low blood pressure, Arthritis, Headache, Digestive problems, Mild depression, Insomnia, Respiratory ailments, Migraine, Premenstrual syndrome, Urinary disorders, menstrual cramps, Varicose veins and Menopause.
There are several benefits of Viparita Karani. Few of them are as follows -
It regulates proper blood flow.
It perfectly alleviates menstrual cramps.
It assists in relieving varicose veins and swollen ankles.
It largely helps semen, testicular and ovarian related problems in women and men.
It helps in improving digestion
It rightly restores tired legs or feet.
It largely stretches the back of the legs, back of the neck and front torso.
It improves problems of the ears and eyes.
It perfectly relieves mild backache
It also provides headache and migraine relief.
It largely helps to keep you very vital and young.
It really calms anxiety with a lot of perfection.
It perfectly relieves symptoms of insomnia and mild depression.
It really eases stress and anxiety.
It eases symptoms of menopause, premenstrual syndrome and menstrual cramps.
It stretches the lower back, legs and hamstrings.
It perfectly relieves lower back pain.
It really calms the mind.
According to the local legends and yoga experts, this particular asana gives immediate relief from Mild depression, Anxiety, Insomnia, Headaches, Digestive problems, Muscle fatigue, Arthritis, Migraines, High and low blood pressure, Varicose veins, Respiratory ailments, premenstrual symptoms, Urinary disorders, Menstrual cramps and Menopause.
It helps in the well-being of the systems of the whole body such as strengthened immune system, Calmed nervous system, balanced hormonal system, Regulated respiratory system, elimination systems and stabilized digestive.
People who are suffering from High blood pressure, Glaucoma, Pregnancy and Menstruation shouldn't indulge in this particular asana.
The beginners are highly advised to use their breath in order to ground the heads of the thighs bones just into the wall, which directly helps to release their groins, spine and belly. In the posture do imagine that each and every inhalation is slow and steadily descending through your torso plus directly pressing the heads of your thigh bones much closer to the wall. On the other hand, then with each and every exhale, do pin your thighs to the wall plus let your torso directly spill over the bolster just away from the wall plus onto the ground.
In case, if you do have enough wall space then you can directly slide you're both legs apart into a wide shaped of "V" in order to stretch your inner groins and thighs. On the other hand, you can also bend your knees in certain situation and circumstances, directly touch the soles of your feet both together, plus slide the outer edges of your feet just down the wall, by slow and steadily bringing your heels perfectly toward the pelvis. It is to be highly noted that then you can directly push your hands just against the top inner thighs in order to stretch the groins. Do nicely remember that never push on your knees in order to open the groins.
In order to perfectly stretch your inner groin and thighs muscles, do let your feet directly fall out to the sides in a slow and steady manner so that your legs do make a wide shape of "V" in this given situation and circumstance. In case, if your neck is so sore then do place a blanket in the rolled form under your neck. You also keep a pillow just under your head while indulging in this particular asana.
An active partner can directly help you slow and steadily ground the heads of the thigh bones just into the wall. Do make the partner stand at your head as you indulge in the posture. The partner should then lean just forward plus spread his or her hands around your front thighs portion, where they directly join the pelvis. On the other hand, on your inhale the partner should directly push the thighs much closer to the wall, plus as you slow and steadily exhale, the partner should perfectly hold them tight to the wall as you in a rhythm release the front torso just away from the thighs. Do repeat for many breaths.
The preparatory poses of Viparita Karani are Setu Bandha Sarvangasana, Virasana, Supta Baddha Konasana and Uttanasana.
The follow up poses of Viparita Karani is Savasana or sitting pranayama.
The deepening of the pose of Viparita Karani can be indulged with the proper guidance of the yoga instructor.