Category: Insights

Viparita Karani – Legs Up To Wall

.Reading time 4 minutes.

Viparita Karani

Viparita Karani – Legs Up To Wall Pose – My favourite Hatha yoga asana to unwind, lift my mood, ease digestion and turn back time…

Practising yoga regularly has a toning, balancing, rejuvenating impact on your physical body in general, but there are some poses which are specifically efficient to calm the mind, relieve stress and create a rosy glow on your face.

Viparita Karani is a restorative but also a very powerful pose. Practising for few minutes relaxes the brain, opens the chest and offers relief for the tired legs. It eases the hard work of the heart, reduces respiratory problems, alleviates headache also improves digestion. Being so versatile, I happily practice it with my students on my private yoga sessions.   I definitely apply it on my Yoga sessions for Women`s Health, as it has all, what we need.

It aids the return of blood from the legs towards the heart, preventing varicose veins, helps alleviate menstrual disorders and reduce inflammation in the abdominal area.

Practising this asana activates the parasympathetic nerve system, which promotes vital, restorative procedures in the body, like slowing down the heart rate, increasing glandular secretion, supporting digestion and repair.

Enjoy the benefits of Viparita Karani, practice it on daily basis, turn back time!

Here is how to do…  you will notice, however, to maintain the pose Viparita Karani does not require much effort, but to get into the pose with grace, you need some practice…

Place two yoga blocks against the wall, then a bolster in front the blocks and a folded blanket in front of the bolster.

Sit on one end of the bolster, sideways to the wall, with the hip touching the wall. Place your hands on the floor behind you on the floor. Swivel the trunk around, supporting yourself with your hands and swing your legs up the wall.

As your legs are on the wall, carefully curve your torso over the props and lower the shoulders and head on the floor. Wriggle toward the wall to bring the backs of the legs and buttocks close to the wall. Open your chest and rest your arms either out to your sides or over the head.

Allow your breath to slow down, to become soft, smooth and even. Relax. Hold for 5-6 minutes and then come out carefully.

To come out, bend your knees and press your feet against the wall pushing yourself away until your buttocks are off the bolster and resting on the floor. Place your feet on the bolster. Take your time and slowly turn on the right side of your body, resting here for a few breaths. Use your arms to slowly push yourself up to sitting.  Be conscious to lift your head up last. This way you can prevent to disappear the peace and calm you have just achieved.

Contraindication: Do not practice Viparita Karani during menstruation and advanced stage of pregnancy. Consult with your doctor if suffering from enlarged thyroid, liver or spleen, sipped disc, high blood pressure or other heart ailments.

Namaste, Agnes

VAJRASANA – Hero Pose

.Reading time 3 minutes.

VAJRASANA – Hero Pose to ease digestion

Christmas is approaching with lots of temptation, sweet and savoury … Some overindulgence is almost unavoidable.  I would like to introduce you a reasonably easy to perform yoga asana, Vajrasana, which is one of the basic Hatha Yoga poses. It has multiple health benefits and one of them is to ease digestion. Although it is strongly not recommended to practice yoga or any other physical activity with full stomach, as it can cause discomfort, still there is this wonderful yoga asana You can practice directly after having your meal.

Here is how to do:

Vajrasana hero pose

Kneel on a soft, folded blanket with knees together. Bring the big toes together and separate the heels. With the help of your hands move your calf muscles away and sit on to the inside surface of your feet with the heels touching the sides of the hip.

Place your hands on your thighs, palm down. Sit nice and upright, lengthen your spine. Feel your sitting bones rooting. Roll your shoulders back and down, creating space between your ears and shoulders. Draw your shoulder blades into your back, move your chest forward and up.

You can practice Vajrasana directly after meals, for as long as it is still comfortable, but preferably for five minutes. As it comes uncomfortable, sit with your legs stretched forward and make some circles with your ankles, roll your legs side to side, until the discomfort disappears.

Modifications:

Vajrasana blanket
Vajrasana bolster

If the tops of the feet are uncomfortable increase the softness by using more folded blankets. If there is a discomfort in the knees, place a rolled-up blanket or bolster between the ankles and thighs.

Caution:

Do not practice Vajrasana if you suffer from osteoarthritis or in case of ankle or knee injury.  Consider in pregnancy as extra weight can overload the knee joint. Avoid practising if you have heart problem or headache.

If you would like to have more insight  into yoga asanas and enjoy the multiple benefits of practising yoga , please join me on Facebook and visit me at my yoga sanctuary, where I offer different types of private yoga sessions to help to improve your general health and well-being.

I look forward to seeing You soon. Namaste,  Agnes Legradi,  private yoga teacher