Tag Archives: yoga pose

Asana of the week: Viparita Karani

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Viparita Karani

Supported Viparita Karani

Viparita Karani

Viparita = turned around, reversed, inverted
Karani = doing, making, action

The pose described here is a passive, supported variation of the Shoulderstand-like without the risk to your neck.

Step by step:

Getting Into Legs Up the Wall Pose:

Lie on the floor near a wall and practice deep, steady breathing. Exhale and swing your legs up onto the wall so that your heels and sitting bones are supported against it. If you have any discomfort in your lower back, adjust your body slightly back from the wall so that your sitting bones are not touching it. Rest your head on the mat or floor, keeping your spine straight, and bend your knees a little so your kneecaps won’t lock.

When using support- If you have any lower back pain, support your body by placing a yoga block or folded blankets on the ground beneath your back. When positioning your support, you must consider its height and its distance from the wall. If you are not very flexible, your support should be lower to the ground and farther from the wall. If you are flexible, keep your support higher and closer to the wall. Keep a gentle arc in your torso from the pubis to the top of the shoulders.

If your neck feels strained, place a small, rolled-up towel under it.

Release the weight of your belly toward the back of the pelvis, deeply into the torso. Soften the eyes and turn them down towards your heart. After you come out of this restorative pose, be sure to lie on your side for a few breaths before sitting upright with your back against the wall, then slowly rising to your feet.

Source/Reference

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Awesome Benefits of Viparita Karani:

Reversing Gravity. The restorative nature of this posture gets blood flowing to parts of the body that need it, making it good for most any ailment including arthritis, high or low blood pressure, respiratory ailments, and menopause.

Go downtown. Alleviates menstrual cramps! For those of you lacking ovaries, this is also good for your little swimmers- it helps testicular and semen problems.

Feet. Relieves sore feet, legs, and ankles. Unlike sitting, which keeps the blood stagnant in your feet and partially cut off by your bent knees, this pose gets 100% weight off your feet to give them some relief.

Inversions calm anxiety. This is an extremely relaxing pose. No matter what’s going on, if I throw my legs up the wall and give my brain some much needed blood flow, I feel better. More benefits of inversions here.

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I prescribe this pose to everyone I know. Whether it’s headaches, sore feet and legs, anxiety, Viparita Karani is soothing and symptom free. Best of all- it gives you a time out from your day to just be.

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Asana of the week: plow

Hala Asana! Working on getting my back straighter

Hala-Asana

Since the past few weeks have been dominated by discussion of power moves and invigorating flows, I decided to select an asana that just feels damn good.

I love plow. I love how it’s normally towards the end of a class so you can tell you’ve crossed the desert and are almost to the promised land of savasana.

There are so many good things going on here:

Jalandhara bandha. Also known as the chin lock, which stimulates your thyroid and metabolism as you press your chin to your chest.

Spine therapy. An amazing, elongating stretch through your back and spine as gravity opens you up.

Inversion. The benefits of inversions are amazing from increased circulation to feeling sharper mentally. A post about them here!

I like to bring my hands to my toes at first, breathe and relax into it. Then I bring my arms to my sides and bind my hands behind my body; compressing my neck to my chest like crazy. A step by step guide to plow pose here.

Watch it. Women on their mentrual cycles should not do plow pose. I don’t know why, I’ve just been told this by many teachers. Anyone know why?

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