Viparita Karani with Wall Support (Deep Abdominal Breathing)

Position : Supine Posture

Practice :

• Lie down on the back beside the wall, keeping the body parallel to the wall.
• Turn the trunk as you raise both legs to 90 degree and slide them on to the wall, keeping the knee straight.
• Relax for few seconds with the legs resting on the wall as you continue to lie down with the body perpendicular to the wall.
• Slowly raise the buttocks and the trunk off the ground, support the body with the hands at the waist allowing the legs to rest on the wall.
• In this position, weight of the legs are completely on the wall. The trunk is inclined at about  45 degree. Maintain the position with out strain.
• Synchronize the abdominal movements with deep breathing. The abdomen bulges up with inhalation and sinks down with inhalation. Repeat the breathing for 6 to 8 rounds.
• Let the inhalation and exhalation be slow, deep, continuous and rhythmic.
• In this position, consciously try to relax the back.
• Slowly lower the buttocks to the ground, rotate the legs back on the the floor and relax.

Note :

• If required, a pillow or a folded blanket can be placed under the buttocks to keep the body inclined and balanced properly.
• Practice the breathing with awareness. Exhalation should be longer than the inhalation.

Benefits :

• Regulates blood flow.
• Recommended for back pain, headache, insomnia, menstrual disorders and anxiety.
• Relieves swollen ankles and varicose vein.
• Helps to calm down the mind and body. 

Precautions :

• Do not practice during menstruation.
• Avoid this practice who has any problem of eyes and glaucoma.