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Wednesday, August 29, 2018

Viparita Karani for 15 minutes a Day

In yoga, the position called Viparita Karani, commonly known as the "legs up the wall" pose is so beneficial. I wrote about getting into this pose here.

This time I would like to get into the benefits.

Viparita Karani is actually quite the therapeutic pose. Since learning about my Adrenal Fatigue I upped my time in this pose from my usual 5 minutes to 15 minutes.

I combine this pose with 5 minutes of 4-7-8 breathing and my daily 10-minute Headspace meditation.

In order to receive the full therapeutic benefits of this pose, you really should also focus on deep breathing while in the pose.
Viparita Karani for 15 minutes a Day


1. Circulation

Your body has to work really hard to pump all the blood from your legs back to your heart. In legs up the wall, your legs are higher than your heart so it allows gravity to help bring the blood flow back to your heart. The increased circulation decreases inflammation as well as swelling in the feet and legs.

4. Relieves Muscle Tension

Raising your legs is one of the best ways to get rid of tension in your legs, feet, hips, and lower back. It gently stretches the hamstrings which are usually tight, especially if you have been sitting all day.

2. Decreases Stress and Anxiety

You activate the parasympathetic nervous system and oxygenate your brain. When the muscle tension or pain eases and your deep breathing regulates and calms, you will find your stress decreases, and your body will have the chance to heal and repair.

3. Improves the Immune System

When your feet are in the vertical position the lymphatic system is stimulated. The movement of lymph removes the toxins in our body.

5. Improves Digestion

Putting your legs up is an exercise known as "active inversion." Changing your position, and raising your legs above your head helps to loosen fluids and move your bowels. The increased blood flow also helps absorb more nutrients from your food in the long run.

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