Biomechanics of LEGS UP THE WALL POSE (Viparita karani)

15 Dec

LEGS UP THE WALL POSE2Drushti

Chidakesha (eyes closed with the mind looking into the centre of the forehead)

Bandhas

Mulabandha is required to create an inner core that supports the pelvic connection with the legs which are extended over the head at an angle to the torso that creates leverage and load Uddiyana can be activated but is not required physically because the pelvis is supported by the forearms and hands which are pushing into the floor.

Biomechanics

The back of the head, shoulders and upper arms create a large stable rectangular foundation that is able to support and balance the inverted torso and legs in Viparita Karani Mudra. The legs are used as a pendulum to lift the pelvis off the floor so that it can be strongly supported by the forearms and then the legs hang over the face to create a lever and load that supports the inverted torso. The scapulas are drawn towards the spine to open the chest and to stabilize the shoulders and elbows which are the foundation of the forearms as they support the weight of the pelvis and legs Mulabandha is activated to create the inner core that supports and stabilizes the connection of the pelvis to the legs and the lumbar spine and then the obliques, transverse and rectus abdominal muscles are activated to create a muscular girdle around the upper pelvis so that it can support the extended legs which are at an angle to the torso creating leverage and load. Activating Uddiyanabandha and the outer muscles of the ribcage to create a muscular girdle around the ribcage is optional because the pelvis is being supported by the forearms it is not necessary to have a strong rigid foundation below the pelvis to support the body above unless the thoracic spine is sagging down toward the floor when it is necessary. The legs are extended pushing out through the inner heel to straighten the legs, the kneecaps are pulled upward and the feet are dorsi-flexed. The legs pivot in the hips and create an L angle to the linear line of the spine and pelvis so that the leverage and load that the extended straight legs create balances the torso in Viparita Karani Mudra.

Doshas

Viparita Karani Mudra reduces Vata and Pitta Doshas and promotes Kapha Dosha

Chakras

While doing this yoga pose focus upon Vishuddha Chakra the element of Akasha representing connection with divine consciousness and Ajna Chakra which represents understanding

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