Viparita Karani – 6 Everyday Wall Exercises for All | Yoga for Beginners

Yoga For Women
Today, we want to show you 6 simple but effective wall exercise, also known as variations of Viparita Karani, which you can practice in your with the requirement of nothing but a basic yoga mat. With regular practice of this exercise, you can enhance blood circulation in your body, improve flexibility, increase concentration, help treat varicose vein problems, provide relief during menopause and get rid of your stress and anxiety in the long run too. So, just follow along and get healthier!

You should consult your physician or other health care professional before starting if it is right for your needs. This is particularly true if you have ever experienced any pain when exercising or have experienced any pain in the past when not engaged in physical activity or any other kind of medical condition. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Commentary in the video:
Hello friends! Namaste!
Today I will show you Wall Exercise. It is called Viparita Karani also. It is good for leg pain, blood pressure problem, varicose veins, menopause problems, and many others. So, let’s start!

Starting pose
To start with, keep your hips touching the wall. Press your feet against the wall. Keep your hands at 90 degrees and lie down. Now, raise your legs and stay there. Breathe in slowly for one minute. Make sure that hips and feet touch the wall.

First Exercise
Put your legs together and stretch your ankles. Stretch your toes outwards, knees together and breathe in. Hold your breath. And then relax your toes and breathe out. Again, breathe in and breathe out. Remember to tighten your thighs, keep your knees together and stretch your ankle. Breathe in and slowly out.

Exercise 2
Continue with the starting pose. Curl your toes inwards, thighs together, knees together and breathe in. And slowly (breathe) out. Again breathe in. And slowly (breathe) out. And relax.

Exercise 3
Slide your left leg down with breathe in and go up with out. Now, with right leg. Breathe in and breathe out. In and out. In and out and relax. Now, start with right leg. In and out. In and out. Breathe in and out. In and out. And relax.

Exercise 4
Slide your left legs, stretch your legs, toes outwards, keep your knees straight, breathe in and stay there and slowly breathe out and come up. Now with right leg. Breathe in. And out. Again with left. Breathe in and stay there. Hold your breath. And out. Last time. Breathe in and slowly out. And relax.

Exercise 5
Pull your legs inwards to come in butterfly pose. Ensure that your hips and feet press against the wall before you come in butterfly pose. Now, keep your hands on the thighs. Press your thighs and breathe in. Stay there. Now, legs together and breathe out. Again, breathe in and spread out. Stay there. And slowly out. Last time, breathe in and slowly out. And relax.

Last exercise
Now, fold your legs and come in Sukhasana and wrap your hands around your head. Keep your spine straight. Now concentrate on your breathing and your navel. Close your eyes and slowly breathe in and slowly breathe out. Now, switch your hands and switch your legs and repeat the same. Relax yourself.

Hope you enjoyed our session! And if you have any enquiries or questions, put your comments. And do not forget to like, share and subscribe. Namaste!

Namaste Yoga Classes, Mumbai, India:
Namaste Yoga Classes in Mumbai is a one-of-a-kind “Ladies Only” yoga training and practicing studio that offers yoga services exclusively for Bandra, Khar & Santacruz residents. It’s a yoga institute specifically for women & by a woman.

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