CHENNAI: This is a simple restorative pose for the legs. Let us look at going into Viparitakarni II from a lying down position as well as from a sitting position.
Steps:
Accessing the pose from a lying down position
While lying down, inhale and lift your legs so that your legs are at a right angle to your body and point upwards as shown.
In this pose the entire upper and middle body remains on the floor. Allow your lower back to rest on the floor. Stay in the pose for 2-4 minutes. Your toes may face upwards or point towards you. To come out of the pose simply bend your knees and lower your legs.
Accessing the pose from a sitting position
Sit close to a wall such that your left buttock, thigh, knee and ankle touch the wall. Lie down on the floor, allowing your legs to swing up and be supported by the wall. In this pose your legs are upright at 90 degrees.
This is a simpler version of Viparitakarni and is accessible to all. It benefits those who may be old, feeling weak or tired after a long day.
Benefits: This pose directs blood flow to the thighs, buttocks, pelvis and lower back.
Contraindications: Do not practice this pose if you have hypertension.
Anshu Vyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru.