Yoga movement ViparitaKarani (विपरीतकरणी) in English is often called LegsUpTheWallPose, and the main translation in Chinese is stand upside down against the wall or upside down arrow against the wall. The author prefers to call it the handstand with feet against the wall, because the handstand with feet against the wall is actually one of the yoga handstands, and it is a very good primary handstand.
For the general public, handstand movements are not suitable for beginners; and based on physiological structure or physical state, some people are not suitable for practicing any Handstand movement. People who belong to the above two can taste the taste of handstand by standing upside down with their feet against the wall. Although this is a relatively safe movement, learners should fully understand their physical and mental state before practicing.
In the upside-down pose with your feet against the wall, your feet are turned upside down. This passive posture relieves the blood squeezing in your legs and is also one of the common causes of edema in your feet. For people who sit or stand for a long time, standing upside down with their feet against the wall can comfortably improve the situation.
In addition, this calm and comfortable handstand action provides an opportunity to repair the entire nervous system, repair the nervous system through yoga exercises, and calm down in a stressful life.
Steps, methods and techniques of standing upside down with feet against the wall
Here we introduce the steps to enter upside down with feet against the wall.
Exercise level: Elementary
Practice time: According to personal needs, about 3-10 minutes each time.
Number of exercises: practice before going to bed, or practice at any time that you want to relax during the day
Action category: yoga before bed/primary stretching/wall yoga/wall exercise
Step (1) Adjust the distance to the wall
Start from the sitting position and face the wall. Place your palms on the ground, point your fingers toward your hips, and bend your elbows to support your upper body. After supporting your upper body, slowly adjust the distance between your hips and the wall.
If the buttocks cannot be completely against the wall, just find a comfortable distance. Avoid forcibly against the wall and cause back injury.
Step (2) Lean your feet against the wall
After adjusting the distance, slowly extend your legs against the wall, with your feet facing the sky. Lie down on the floor with your upper body relaxed and check whether your body is symmetrical.
Step (3) Arm position
After the action is ready, both handsYou can choose to place it next to your abdomen or body, or you can gently bend your elbows on top of your head.
Keep the back of the neck elongated, adjust the breathing rhythm, and let the breathing slow down gradually.
Step (4) Cooperate with a yoga belt
If necessary, you can use a yoga belt to gently tie the middle of the thigh to fix your feet.
Step (5) Completely relax
Relax the facial muscles, tongue, and eyeballs. Keep them for about ten minutes during the action to allow the breathing to flow naturally.
Supplements related to the upside-down pose with your feet against the wall
Sight: Close your eyes and focus on your breathing
Counter-pose: Any standing yoga movement
Simplified movement: numbness of the feetWhen it is too strong, you can first bend your feet and draw your knees closer to your chest.
Function: Meditation, restorative yoga
The benefits of practicing the upside-down pose with your feet against the wall
- Relieve the sciatic nerve-support your legs with your feet against the wall, so that your feet can relax completely. Tired leg muscles relax in this posture, eliminating the stress caused by sciatica.
- Soothes the nervous system: As mentioned above, standing upside down with your feet against the wall is one of the inverted postures, so it can bring a soothing effect to the entire nervous system. Putting concentration on deep breathing can further calm the mind.
- Relax the lower back: Because the wall has good support for the legs, the abdomen or lower back can rest without pressure, which further reduces the stiffness around the muscles near the sacrum. It is very suitable for people with sedentary back pain.
- Improve edema: blood can naturally return to the heart during the action, in addition to reducing the work of the heart, it can also speed up blood circulation. After finishing the action, the feet will be paralyzed after landing, and then gradually congested. People who sit and stand for a long time are best suited to practice this action.
Precautions for practicing yoga Handstand
- Anyone suffering from high blood pressure or eye diseases (such as retinal detachment or glaucoma) should not practice.
- Women should avoid handstand exercises during menstruation.
- Persons with neck injury, heart disease or pregnancy should consult their doctor before practicing and practice under the guidance of a professional.
- Most handstand movements are not at an elementary level, so learners must lay a solid foundation and do what they can.