Yoga is not something that is hard to practice as many people say and if you make yoga a habit, there are many benefits that you can get by that. So, we thought of introducing some yoga positions for you that will give wonderful benefits to you!
You can start doing yoga with some simple positions.
Viparita Karani is a great start in yoga.
This posture is also called as Inverted Lake Pose or Legs up the Wall pose. It is very simple and you can easily do it without much effort. It will help to reduce anxiety, pain and also will be good as a tightness relief and a form of relaxation.
There are few variations in this posture and you can learn them depending on your abilities. If you practice them regularly, you will be able to do more complicated postures in the future.
Legs straight up the wall version.
You should lie on the back first with the buttocks against the wall and the legs extended straight up the wall, hip distance apart. The soles should be faced upward and the arms beside the body or folded across the chest.
Legs in a wide ‘V’ version.
Here also, you have to begin with the previous position. But here, you have to spread the legs into a wider V formation to stretch the groin area.
Soles together version.
In this position, you have to turn the knees outward, out the soles of the feet together and press the legs against the wall for an even more intense groin stretch. But always be cautious as to move slowly because this is an intense stretch.
Advanced version.
You have to do this only when you are comfortable with other moves and we advise you to stop immediately if you feel any discomfort while doing the exercise.
These are the benefits of Viparti Karani.
1 – Increased blood flow and reduced inflammation.
- Increase the blood flow and circulation through the entire body.
- Reduce the swelling in the legs.
- Fighting inflammation.
2 – Relaxation and lowered stress.
- Boosts blood flow.
- Relieves pain.
- Relaxes the body.
- Stimulates the parasympathetic nervous system to relax and avoid the ‘fight or flight mode’.
- Fights inflammation.
- Tears chronic pain and tension.
- Improves sleep.
3 – Improved hamstring mobility and relieved lower back pain.
- Stretched the hamstring, which causes lower back pain when shortened due to prolonged hours of sitting.
- Elongated them and reduce the pressure on the lower back.
Even though this posture is highly benefited, there is a certain risk of neck and back issues and therefore, avoid the posture if you suffer from those.
It can also cause eye conditions like glaucoma as it is an inversion. So, remember to avoid it during your periods.
Making Viparita Karani Part of Your Routine
One of the best things about Viparita Karani is that it does not require a large space or special equipment. A quiet corner, a wall, and a comfortable yoga mat are usually enough. You can also place a folded blanket beneath your hips or head if it helps you feel more supported. The goal is not to force your legs into a perfect position, but to allow the body to settle comfortably.
Begin with five minutes and gradually increase the time as you become familiar with the posture. Breathe slowly through your nose, relaxing your shoulders, jaw, and stomach with each exhalation. If your legs begin to feel numb or uncomfortable, bend your knees or come out of the pose gently. Small adjustments are completely normal and can make the position much more relaxing.
This pose can be especially soothing after a long day of standing, walking, or sitting at a desk. Some people like to practice it before bedtime because the calm breathing and supported position may help prepare the body for rest. It can also be included at the end of a gentle yoga session, after stretching the hips, hamstrings, and lower back.
To finish, bend your knees slowly and roll onto one side. Rest there for a few breaths before using your hands to return to a seated position. Avoid rushing up, particularly if you feel light-headed. As with any exercise, stop if you experience sharp pain, dizziness, unusual pressure, or difficulty breathing. People with glaucoma, serious back or neck problems, uncontrolled high blood pressure, or other medical concerns should ask a qualified healthcare professional before practicing this pose.
Safety Guidance Before Practicing
Viparita Karani is a gentle, supported posture, but it may not be suitable for everyone. Move slowly, keep your breathing relaxed, and never force your legs, hips, neck, or lower back into position. You should feel mild stretching or relaxation—not sharp pain, pressure, numbness, dizziness, or difficulty breathing.
Stop immediately and leave the pose gently if you experience discomfort. People with glaucoma, serious neck or back problems, uncontrolled high blood pressure, heart conditions, balance concerns, or recent surgery should speak with a qualified healthcare professional before trying it. Pregnant readers should also ask their doctor or midwife whether this position is appropriate.
Avoid practicing on a slippery surface, and keep enough space around the wall to move safely. Beginners can place a folded blanket under the head or hips for comfort, but the support should remain stable. To finish, bend your knees, roll onto your side, rest for a few breaths, and then slowly return to a seated position.
This pose should complement—not replace—professional medical care. If back pain, swelling, sleep problems, or anxiety continues or becomes worse, consult a healthcare professional for personalized advice. Use clear, balanced safety information like this in the article so readers understand both the potential benefits and the limitations of the exercise.
