Viparita Karani Mudra (Legs-up-the-Wall Pose): A Restorative Yoga Practice for Stress Relief

Inverted body positions naturally calm the nervous system and mind, helping one relax and achieve deep, restorative rest. Viparita Karani Mudra, also known as the Bent Candle Pose, is one such position. In Sanskrit, viparīta means 'inverted,' karaṇi means 'action' or 'the one who acts,' and mudrā means 'seal' or 'sign'.

Viparita Karani Mudra redirects and harmonizes energy flows within the body, which promotes the health of both the body and the psyche. Regular practice of this mudra reduces anxiety and stress levels, improves memory, concentration, and sleep quality, normalizes blood pressure, and has a rejuvenating effect¹²³⁴⁵⁶. However, there are contraindications to performing this mudra, including spinal injuries, hernias, and eye diseases¹²³⁴. Individuals with cardiovascular or lung diseases should practice with extreme caution and only after consulting a specialist. In these cases, to reduce the load, it is advisable to consider modified variations of the practice using props such as yoga bricks, a bolster, or a blanket folded several times.

Yoga texts claim that individuals who practice Viparita Karani Mudra regularly for six months (for at least half an hour daily) can eliminate gray hair and wrinkles, and that prolonged practice (3 hours) can conquer death³⁴. Certainly, achieving such a sustained hold of the mudra takes years, as it is not advisable to force the practice. Consequently, the secrets to mastering this mudra were strictly transmitted fr om teacher to student, with the teacher monitoring the student's progress and adjusting the process as needed.

This assertion about conquering death is metaphorical and should not be interpreted literally. In the yogic context, "conquering death" often signifies achieving a state of liberation (moksha)—an escape from the cycle of rebirths—rather than literal physical immortality.

Viparita Karani Mudra offers other compelling positive effects. With regular practice, this mudra¹²³⁴⁵:

• Improves blood circulation in the neck, head, and pelvic region;
• Balances the endocrine system's function;
• Enhances lung function;
• Increases oxygen levels in the blood;
• Alleviates the course of colds and acute respiratory viral infections (ARVIs);
• Strengthens the immune system;
• Strengthens muscles in the arms, legs, abdomen, and back;
• Improves the functioning of the reproductive system;
• Relieves leg fatigue and swelling;
• Stimulates the lymphatic system;
• Enhances venous return;
• Alleviates symptoms of varicose veins and hemorrhoids;
• Restores vascular tone;
• Increases flexibility in the cervical vertebrae;
• Improves digestion;
• Provides a gentle massage to the abdominal organs;
• Helps prevent cardiovascular diseases.

Prolonged, regular practice of this mudra may increase metabolic rate. If this occurs, it is important to adjust your diet, as inadequate nutrition during this period of practice can be detrimental to your health.

On a psycho-emotional level, Viparita Karani Mudra helps to¹²³⁴⁵⁶:

• Manage stress and anxiety;
• Alleviate symptoms of depression;
• Improve memory and concentration;
• Enhance sleep quality;
• Restore the nervous system's balance;
• Calm the mind.

The pose redirects the flow of energy upward, revitalizing and expanding consciousness. The flow of prana in the ida and pingala nadis (energy channels) becomes balanced, which leads to an even flow of breath through both nostrils. This harmonizing effect helps prevent illnesses at both physical and mental levels.

Step-by-step instructions for performing Viparita Karani Mudra¹²³⁴⁵:

1. Lie on your back.
2. Extend through the crown of your head, aligning your spine.
3. Straighten your legs and bring your feet together.
4. Place your arms alongside your torso, palms facing down.
5. Close your eyes.
6. Gradually relax your entire body and mind.
7. Next, engage your abdominal muscles and use their strength to lift your legs to a 90-degree angle with your torso.
8. Keep your legs straight and held together.
9. Press your hands firmly into the mat.
10. Slowly and smoothly lift your buttocks and lower back off the mat, gradually raising your torso to a vertical position.
11. Turn your palms upward, bend your elbows, and form a "cup" with your hands, with your fingers pointing out to the sides.
12. Slide your cupped hands under your pelvis and gently transfer the weight of your pelvis and legs onto them.
13. Bring your legs to a vertical position, perpendicular to the floor, and then tilt them slightly towards your head so that your gaze is directed at your feet.
14. Close your eyes and try to relax in this final position.
15. Hold the pose until you begin to feel discomfort.
16. To release, carefully bring your legs over and behind your head.
17. Return your hands to the mat, palms facing down.
18. Slowly lower your back onto the mat, one vertebra at a time.
19. Keep your head on the floor.
20. Once your buttocks touch the mat, lower your straight legs to the mat, avoiding any impact of your heels on the floor.
21. Relax your body in Savasana (Corpse Pose).

Important! Texts may describe Viparita Karani Asana, which should not be confused with Viparita Karani Mudra. When performing Viparita Karani Asana, the legs are held perpendicular to the floor, and the gaze is directed towards the ceiling³.

Viparita Karani Asana and Viparita Karani Mudra are distinct practices, despite having similar names and some shared performance elements. The primary distinction lies in the leg position and the objectives of the practice. The asana focuses on physical alignment and strengthening the body, whereas the mudra emphasizes the control of energy flows.

Key points for ensuring correct performance of the mudra¹²³⁴⁵:

• The head, neck, and shoulder girdle remain on the mat.
• The neck is relaxed.
• The chin is not pressed into the chest.
• The legs are straight and inclined towards the head, allowing your gaze to rest on your feet.
• The forearms are perpendicular to the floor.
• The palms form a supportive cup, with fingers pointing out to the sides.
• The pelvis rests securely in the "cup" formed by the hands.
• The weight of the legs is distributed between the hands and elbows.

Beginners are advised to breathe calmly and evenly throughout the entire practice, without attempting breath retention (kumbhaka).

Begin by holding the pose for a few seconds, or until you feel discomfort, paying close attention to the smoothness of entering and exiting the final position. Gradually, over several months, increase the duration of the hold to 3–5 minutes. With regular practice, this length of time is generally sufficient for promoting overall physical well-being.

Points of concentration: Sensations in the body, the body's movement while entering and exiting the mudra, and the breath.

Important! If you feel pressure building in your head, discontinue the practice immediately.

Counter Poses: After practicing the mudra, perform Matsyasana (Fish Pose), Bhujangasana (Cobra Pose), or Ustrasana (Camel Pose).

The ideal time to practice is in the morning, preferably at the same time each day, and on an empty stomach. However, it can also be practiced at other times during the day, with the key guideline being to allow at least three hours between your last meal and your practice.

Before performing the mudra, ensure your body is well warmed up. Perform joint mobility exercises and a short sequence of preparatory asanas. Afterward, conclude with counter poses and rest in Savasana.

To simplify the performance of the mudra, you may need props such as a blanket, yoga bricks, a bolster, a wall for support, or a yoga strap.

• Variation with Yoga Bricks and a Bolster. If your arms are not yet strong enough, you can support your pelvis with a pair of yoga bricks or a bolster. Prepare these props beforehand, placing them on your mat wh ere you can lower your pelvis onto them. Adjust their position as needed for your comfort and alignment.
• Variation with a Wall. Place your yoga mat flush against a wall. Lie on your back on the mat with the backs of your legs resting fully against the wall. You can remain in this position or, for a greater challenge, lift your pelvis using your hands for support, or by placing yoga bricks or a bolster under your pelvis, similar to the previous variation.
• Variation with a Blanket. As your arm strength increases, you can transition to this variation. Fold a blanket several times and place it under your elbows for support. Then, position your legs closer to your torso, reducing their angle of inclination (i.e., making them more vertical or less tilted towards your head).
• Variation with a Strap. If you find it difficult to keep your legs together, you can use a yoga strap to secure your shins. Fasten the strap around the middle of your shins, and then proceed with the mudra.

Once you have fully mastered Viparita Karani Mudra, you can progress to more challenging variations, such as performing Padmasana (Lotus Pose) or Baddha Konasana (Bound Angle Pose) with your legs while in the final position⁵.

Once the mudra is well established, you can incorporate additional points of concentration. Focus your attention on the Manipura Chakra (solar plexus chakra), located in the spine directly behind the navel. Then, as you inhale, feel your breath and consciousness move from Manipura to Vishuddha Chakra (throat chakra). During the exhalation, strive to maintain your awareness in the Vishuddha region. At the end of the exhalation, return your consciousness to the Manipura region and repeat the process¹²³⁴.

More experienced practitioners can incorporate specific breathing techniques. Inhale while lying on the mat before beginning the mudra, then retain the breath until you have settled into the final posture. Once in the pose, resume normal breathing or practice Ujjayi breath. Breathe normally as you exit the final position¹²³⁴.

Manipura Chakra and Vishuddha Chakra are energy centers within the human body, according to the chakra system in yoga and tantra. Manipura is situated in the solar plexus region and is associated with willpower, self-esteem, and digestion. Vishuddha is located in the throat area and is connected with creativity, self-expression, and communication.

Viparita Karani Mudra should not be practiced by individuals with:

• Neck conditions or injuries;
• Spinal disorders or injuries;
• Hernias;
• Disc protrusions;
• High blood pressure (hypertension);
• Serious cardiovascular diseases;
• Serious eye conditions (e.g., glaucoma, detached retina);
• Hyperthyroidism (overactive thyroid gland);
• Enlarged liver;
• Enlarged spleen.

Practice should be avoided during the postoperative period and when experiencing high toxic load; allow your body to recover first. Additionally, women should pause their practice during menstruation and pregnancy¹²³⁴⁵.

Important! If you are uncertain about any potential contraindications, consult with a healthcare professional before beginning this practice. It is highly recommended to learn Viparita Karani Mudra under the guidance of an experienced yoga instructor who can adjust the practice to your needs and offer personalized recommendations.

To prevent neck injuries in the final position: do not turn your head; avoid bearing weight on your neck or head; do not attempt to straighten your spine completely or force it perpendicular to the mat. Additionally, ensure that your hands support your pelvis and are not placed higher up on your lower back¹²³⁴⁵.

When Viparita Karani Mudra is learned correctly and practiced consistently, it can bring a sense of satisfaction and lightness. You may find your overall well-being and mood improve, stress levels decrease, and you feel inspired to tackle life's challenges. Consider incorporating a short Hatha yoga sequence that includes Viparita Karani Mudra into your regular routine, and observe how your body gradually strengthens and becomes healthier. Always listen to your body during practice and seek out a yoga teacher who resonates with you. This approach will help you cultivate an enjoyable, regular practice and avoid undesirable side effects.

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