Viparita Karani - 6 Everyday Wall Exercises for All | Yoga for Beginners
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- Опубликовано: 15 июл 2024
- 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!
DISCLAIMER:
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!
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Hello guys! Upon popular demand from our viewers, we have remade this video with better audio.
You can check out the video on the link below:
ruclips.net/video/X4UUsy0ua_g/видео.html
Hope you guys like it! ♥️
After 60 can do and stunt installed person can do this
Perfect conclusion to my Yoga routine. Love it!
perfect . thanks .. spain
perfecto saludos desde españa gracias
Important information ℹ️ ke liya thanks
Thanks very relaxing
Thanks for remedy
Super jankari ke liya thanks
Very helpful thank you 🙏🙏
Very helpful video! Thank you! :)
Love from Sydney Australia
thank you
Thank you 🙏
WELL-MADE, USEFUL VIDEO! THANKS.
Loved that ! Thanks !
Thank you 💓☺️
Loved the technic you taught to touch hips and legs to the wall. I was unable to do that but now feeling happy.. Nice video 👌
Enjoyed this very much. For a short practice it was nonetheless therapeutic. ❤
Really nice
Good yar
Thanks
Thank you maam
Thank you so much mam
Thanku dear
Madam exercise very useful for our body
Thank you so much i started to do it...
Hope you enjoy with these exercises and get healthier! 😊
Today watching this
Good thank you
Thanks for watching 🙏🕉️
Very nice..
Great. Namaste
Thank you! Namaste 🙏🏻
suddenly i came through ur video,its amazing keep posting and growing, do post yoga for people with upper back pain🌸very rarely seen someone posting that👍really helpful for desk workers 😊
Will surely try to make a video about this as well!
Amazing
Clarify my doubts with good reply
Finally a exercise I can do!!!!!🙃
Me too
Just now subscribed, your instructions are quite simple and easy to follow..loved it , can it be done in the night after one to 2 hours of food?
Thank you
God bless you 😇🙏🕉️
You explained and demonstrated it very well 👌👌🙏🙏💯
Glad to get such positive feedback! 😊
Hello Ma'am, for quite some time I have been doing only leg raise. After watching your instructions I get motivated more with your exercises.
Thanks for watching our video and your motivated review.
God bless you.
great exercise!
Thank you! 😀
Very good 🙂
Wow, it is very very amazing, leg and hip cramps if any the sufferers gets great pain releif, because i am having left leg muscles pain, but only doubt is low back pain people can do this, i think no, i will do this tomorrow. Thanks for uploading good video from namasthe yoga, doer explained well , doing as well, better the trainer name should have told, keep uploading back pain relief yoga for seniors, hope u will surely do this in next video, enjoy the day
Hi
Thank you for your recommendations. We will try to incorporate them and also try to make a video on the topic you mentioned.
As for these exercises, people with lower back pain can easily do these exercises. But we recommend putting a pillow under the lower back and butt area while doing these exercises to avoid any discomfort.
Helpful video hai,, without wall support sarvangasan viprit karani कैसे करें pls mam
I do this every night before i sleep, and i never know if it is exercise or yoga before i watching your video..
Love from Indonesia ♥️
Thank you so much for watching and exercising along! Glad we can help you out! 😁
Namaste🍃
Namaste 🙏🕉️
Very useful video 👍
Learning from a neighbor friend Hadja Baba Booey how to do the legs on wall hold for 20 min. HBB has me bend my legs in the early days to Pace myself. I dont want to over do it
It is very nice streching ihave mild disc prolapse can I do this thank u
ऊँ नमःशिवाय
बहुत बढिया.
🕉️
🕉️🙏
Thanks for posting . You have explained in simple words, its easy to understand. Thanks. For how many months do you recommend to do these to cure Varicose Veins?
I really enjoy your exercises
Thank you 🙏 🕉️😊
Dear madam.
Thanks for these tips that are affordable for seniors. I have crossed 66years age.l daily do but not as you show. Really it's fruitful especially for me. I shall practice as possible as I can.
Yours viewer SIDDHARTHA PD PATNA BIHAR MAHAVIR NAGAR NAYA CHAK ROAD NO 1
Yay
Thank you , I didn't understand no. 6 exercise
☺️ good video
Very nice sister
Make a video for neck strach and neck pain
Very nice mam 👌 👍
Helpfull workout.. Thank you
Glad we could help! 😁
Thanks madam, it is very useful for those having varicose veins problem.
Good
Thank you Girl. ! This is that what i need- breathing and this kind of physical yoga ( never see this before en have good feeling about det). I start practice and thank You. Again. Robert
super
The leg pose up against the wall I do that everyday. My friend was having an issue with his left knee so I suggested that he do that pose. He did that pose for 10 minutes with some relaxing music and his knee felt a lot better. He said he is going to do that everyday now.
❤️❤️❤️
Good, Taylor
Nice
Followed, looking forward to checking out the rest of your videos!
👍
they look so relaxing
Mam what is the time gap to do yoga after taking food
Atleast 4 hours after a heavy meal.
Good video 👍🏼❤️
Mam can I do jumping exercise after doing these exercises?
Thanks alot
I saw the benefits but I don't know how to do it.
I hope our video helped!
@@namasteyogaclasses yeah
Thank you
Viparita Karni asana I saw in some other videos where they says not to take wall support what is correct and even few other says wall support with pillow to keep below what is rite procedure ?? Thx.
Mam kuch weight Kam karne ke excrise btaye
Aap bahut fit lady ha
Madam, if not in the morning on empty stomach, when we can do this after breakfast or in the evening. Pl tell me the gap of time after meals or breakfast. Thanks
You should preferably do these exercises in the morning. If you are planning to do it after breakfast then you should keep a gap of atleast one and a half hour. If you're planning to do it after any other meal, then you should keep a gap of atleast 3 hours. Hope we answered your question!
@@namasteyogaclasses You answered many others' queries too. Thank you😇
Thano you. Can we do these on bed as soon as we wake up in the morning
Lo veo y lo aplico, no se inglés, graciasss, soy mamá de oscar.
Hip and aunderarm ke neeche ka fat Kam karne kee excrise btaye
Can I do it during periods??
is it good for vericose?I'll try and I like it
Yes, it's good for varicose veins.
👍👏👏
Mam I have bone grow in my feet so it can be usefull for me.
Like a pain reduce or bone grow stop.
Pl.reply me.
What r the benifits by doing this wall excercise ?
I have the same question
Does it can help in pregnancy...
If someone has Prolapse, can pillow be placed under hips
Today only i saw this.. its motivate me to do ...shall i do this before bed.. ..
Namaste ,
Thanks for watching our video and your motivated comment.
Before bed You can do exercises from this video : ruclips.net/video/aD5Kb2ypPCg/видео.html
@@namasteyogaclasses thank u very much
Ah asan kis time karna hay
Please remove unnecessary LOUD NOISE, Can’t pay attention to with THIS LOUD MUSIC😮
Ye kis leye body k kis part k leye
Thanks for sharing. Would you mind re-doing and re-posting the video without the music? Thanks!
And loud shrill voice background noise. Horrible. Can't watch
Just mute the sound
Plz mam Tell me can we do Hasatapadasan during period,,🙏
No, you shouldn't do it. You can only go half the way, only if you are comfortable.
Mam isse weight loss hoga
I like the exercises, but....the music is really disturbing the experience....🥺
Hello Mam... Each pose should be done for how long.... I mean what countings or time???
Just follow the instructions from the video and you should be fine. If you're finding the exercises to easy, then you can try increasing the counts or time.
Mam can I do dis yoga,5moths of post delivery plz mam..reply
Actually I did dis yoga before pregency it's awesome result n it's really works
Namaste Sravanthi,
Thanks for your awesome review. First consult your family doctor and after that you can start yoga asanas again.
@@namasteyogaclasses ok..mam
i really liked your vdo instructions are simple and easy to follow. please suggest some exercises to tighten the urinary bladder as I find it difficult to control urine
We're glad we can help you! Also, we will sure make a video on this as well! Stay tuned!
@@namasteyogaclasses I will wait anxiously
*REMINDER*
Hello 🙏🏻🕉️
Join us for our *15th FREE Live Yoga Session* to Alleviate Your Mind and Body with Sitting Stretches, Pranayamas, and Meditation *today at 12 noon IST*.
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Madam, I have sciatica problem, will this asana help for that?
Yes, it will definitely help you in sciatica problem.
But also you have to focus on your food and don't take stress.
God bless!
Hi, do you have any specific yoga/exercise to alleviate pain for plantar fasciitis? Thanks
Hi
The exercises in this video are very beneficial for plantar fasciitis
Along with that, you can practice the exercises in this video as well:
ruclips.net/video/V320c9J6_eM/видео.html
Hi. Is it normal to have pins and needles after doing this?
No, it's not supposed to occur. It is instead used to overcome pins and needles. We recommend you watch the exercises carefully first and then practice them to avoid any such issues.
Good moves but not the music. Music is horrible.
Can we do it after meals ???
No, you must for atleast 3 hours after having a meal before doing this exercise.
We know Asana is not equal to 'exercise'
Request for your clarification please
Play Serbian subtitles. Thanks.
Can we do this exercise during period time plz tell
No, you should avoid them during periods.
@@namasteyogaclasses Thanks 🥰