Viparita =  Inverted, Karani = Doing, Asana = Pose/Posture

Viparita means inverted, Karani means action and Asana is pose. It is also called legs up the wall pose as it can be practiced with the help of a wall. This yoga posture is considered as one of the most calming and nourishing poses for the mind and the body.

Steps: 

1. Lie back onto the floor, keep your arms beside your body, palms facing down.
2. Inhale and raise your legs to a 90 degree.
3. Press the arms firmly on the floor and lift your back and lower your legs overhead behind you until they are parallel to the floor.
4. Your trunk should be at an approximate angle of 45 degrees from the floor.
5. Now, bring your elbows closer to the body and straighten up your legs. Hold the pose – begin with 30 seconds and extend upto a three minute, remember to do normal breathing  while holding and keep your eyes closed and concentrate at your throat.
6. To come out of the pose, lower both the legs down overhead until they are parallel to the floor. Place the palms on the floor and relax the lower back to the floor. Try to keep the legs straight and avoid lifting the head off the floor.
7. And exhale lower the legs to the floor without bending the knees. 

Tips 

If you are not able to bring the legs towards the back,  you can give the support using your hand and lift the legs and straighten your legs or if  you are not able to lift your legs, you can do with a spinal rock 1st stage for few rounds, after few rounds of practice, while you are rolling back just try supporting your back with the hands and lift your hip up, once you get your balance on your hip,  gradually straighten your legs. While coming down, slowly exhale and bend your knees toward your forehead  and then gently lower the hips towards the mat with the support of the hands.

How to practice this asana with the wall

To begin with, place your support a few inches away from the wall. 

Sit sideways, legs extending straight in the space between your support and wall. With exhalation, turn your legs up onto the wall and rest your shoulders and head on the floor. Adjust your back on the ground (forward and backward),  so your hip comes directly towards the wall under the raised legs. Your back of legs should be completely rested against the wall. Hands can be rested sideways or simply placed on the abdomen. 

Close your eyes and breathe deeply. Stay in the posture for a few minutes or as long as you feel comfortable. To exit the posture, gently bend your knees and push your body away from the wall. roll the body to the side and lie in the fetal position before pressing yourself up to a seated position. After practicing with the wall support for a few times, if you feel you are ready, you can practice the asana without the support of the wall.

Benefits of Viparita Karani (Legs Up the Wall Pose)

1. Alleviates headaches & Migraines
2. Boosts energy.
3. It benefits people who are suffering from arthritis problems.
4. Relieves lower-back pain.
5. Relieve premenstrual syndrome and varicose veins.
6. Helps to reduce menstrual cramps and urinary disorders.
7. It benefits your legs to feel relaxed.