MODEL: GOWRI S.
This supported variation of Viparita Karani (legs up the wall pose) gently elevates the legs, encouraging venous return and relieving fatigue in the feet, ankles and calves, while also reducing the strain on the heart. With the spine resting in a neutral position on the floor, the lumbar region (relating to the lower part of the back) loosens up, providing relief. The diaphragm (muscular partition separating the thorax from the abdomen) can move freely, allowing deeper, fuller breaths and activating the nervous system to promote deep relaxation.
As the hamstrings and back muscles gently stretch without effort, the mind settles into a state of calm. This makes the pose an ideal restorative practice to counter stress, soothe the nervous system, and enhance circulation and overall wellbeing.
METHOD
* Sit close to a wall, legs crossed comfortably and spine upright.
* Shift on to one side while staying close to the wall.
* Gently roll on to your back and extend both legs vertically up the wall.
* Heels rest lightly against the wall; hips as close as comfortable.
* Lower back and let the pelvis rest evenly on the floor.
* Arms relaxed beside the trunk, palms facing upward.
* Head and neck aligned in the centre.
* Keep eyes closed.
* Take slow, smooth inhalations and longer exhalations.
* Breathe smoothly and let the belly expand with each inhalation and gently draw inward on each exhalation.
* Maintain the pose for around five minutes.
* Bend knees, roll to one side, and sit up with support.