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Pose of the Month: Viparita Karani
In this newsletter the focus is on Viparita Karani, otherwise know as legs-up-the-wall pose.
Benefits
Calms frazzled nerves and pitta energy
Eases muscle fatigue
Restores tired leg veins and muscles
Encourages slow deep relaxed breathing
Releases the psoas muscle helping lower back pain
Creates balanced energy and well - being
Contraindications
(Do not practice this pose if you have any of the following conditions)
Hiatal hernia
Detached retina
Severe hypertension
Pregnancy after first trimester
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How to come into the pose:
- Fold two blankets and place them on the floor against the baseboard or wall.
- Sit on the blanket with one hip touching the wall and the legs stretched out along the wall.
- Roll onto the back as the legs sweep up the wall.
- Let the legs rest on the wall. The gluteus muscles can be a few inches from, or touching the wall, play with what feels right for you. Keep the legs hip with apart.
- Gentle release the sitting bones towards the baseboards and let the arms relax out to the side.
- Stay here for at least five minutes and focus on breathing and sensation…nothing else. Notice what thoughts come in and out. Keep bringing your awareness to the breath and release the thoughts. The goal here is simply to let go!
- To come out let the legs role down the wall, bend the knees and take your time coming up.
It is difficult to start a daily home practice and stay with it. This is a wonderful posture to begin with. Just take a few minutes everyday to relax into the posture. Notice how sensation can be different everyday. Simply honour yourself with time to unwind. This could be the start of a wonderful daily practice, and the benefits will be wonderful!
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