Want to relieve swollen ankles and sore muscles? Try this easy five-minute self-care routine inspired by yoga-loving Deepika Padukone.
Deepika Padukone, who is expecting her first child with husband Ranveer Singh, has given fans a sneak peek at the special five-minute self-care routine that keeps the mind, body and soul healthy. The Bollywood actress has always made yoga a key component of her wellness regimen, and even during her pregnancy, she has continued her engagement with this ancient practice, particularly ‘Viparita Karlani’ or Legs Up The Wall Pose.
Deepika shared on her Instagram account that working out makes her “feel healthy.”
“It’s Self-Care Month! But why celebrate ‘Self-Care Month’ when you can practice simple self-care every day? I love a good workout. I work out to FEEL HEALTHY, not to LOOK good. Exercise has been a part of my lifestyle for as long as I can remember. But when I can’t find time to work out, I practice this simple 5-minute routine. I do this everyday, with or without a workout. It’s especially helpful after a long flight or when I just want to de-stress,” Deepika posted while giving a glimpse of her workout routine.
What is Viparita Karani or Legs Up the Wall Pose?
Viparita Karani or Legs Up The Wall Pose is a therapeutic practice that involves lying on your back with your legs extended vertically and facing a wall. This restorative pose requires minimal effort and no special equipment other than a wall, a yoga mat, or a folded blanket or cushion for added comfort. While sharing this picture, Deepika further wrote, “In Sanskrit, *viparita* means ‘inversion’ and *karani* translates as ‘in action’. This active inversion posture is also known as restful inversion.”
Benefits of Viparita Karani (Legs-Up-The-Wall Pose)
Deepika Padukone, in her Instagram post, shared the benefits of leg up the wall pose, especially for pregnant women. Here are 6 benefits of Viparita Karani that help in relieving muscle pain, reducing swelling and improving the quality of sleep.
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1. It may improve blood circulation
Benefits of Legs Up the Wall Pose include improved circulation. This restorative pose allows you to raise your legs above your heart, encouraging venous blood to return to the heart, helping to reduce swelling and fatigue in the legs. According to a study published in the International Journal of Yoga, the inversion allows venous blood to return from the legs and pelvis to the heart, where it is pumped to the lungs for oxygenation.
2. It may reduce muscle tension
Viparita Karani pose stretches the muscles of the lower back, hamstrings, and neck. This releases tension in the lower back, relieves pressure on the spine, and reduces pain. According to a study published in Harvard Health Publishing, yoga can relieve chronic lower back pain, increase mobility, and improve daily function.
3. It may improve digestion
Regularly practicing Legs Up the Wall Pose helps stimulate the digestive system. It helps process the legs and reduces bloating, constipation, and other gastrointestinal discomforts. According to a study published in the Journal of Yoga and Physical Therapy, yoga acts as an internal massage from the mouth to the anus, ensuring blood and oxygen flow and strengthening the internal muscles.

4. It may support hormone balance
Yoga is believed to have a positive effect on hormone balance. A well-designed training plan that includes Viparita Karani can help regulate your menstrual cycle, ease period pain by relaxing your abdominal muscles, improve blood flow, and ease the symptoms of menopause. According to the Journal of Mid-Life Health, yoga therapy can help manage the painful symptoms of pre-menopause.
5. It may improve your sleep quality
Good quality sleep is essential to maintaining a healthy body. Practicing this yoga pose before bedtime can calm your mind and prepare your body for a restful sleep. It also relieves restless legs and reduces fatigue in the legs and lower back. A study published in the Journal of Ayurvedic and Integrative Medicine found that regular yoga practice improves the quality of sleep and reduces the number of sleep disorders.
6. It may reduce swelling
Pregnancy often causes swelling in the legs and feet due to increased fluid retention and pressure on the veins. Legs-Up-The-Wall Pose helps elevate your legs above your heart, improving circulation and reducing swelling.
Read also: 5 good reasons to put your feet up against the wall every day
How to do Legs Up the Wall Pose or Viparita Karani?
Here’s how to do Legs Up The Wall Pose like Deepika Padukone:
step 1: Find a wall space to lie down comfortably, lay a yoga mat on the floor to support your back and head, or if you’re pregnant, use a cushion or bolster for support.
Step 2: Sit on your side with one hip touching the wall, with the side of your body parallel to the wall.
Step 3: Next, slowly lie flat on your back and simultaneously lift both your legs up the wall, using your hands to support yourself.
Step 4: Keep your arms at your sides in a comfortable position.
Step 5: Keep your head and neck in a neutral position and focus on relaxing your body.
Step 6: Breathe deeply and slowly, allowing your abdomen to rise and fall.
Step 7: Hold the pose for 5 to 15 minutes.
Step 8: To release the pose, bend your knees and roll to one side.
Step 9: Allow your body to rest for a few minutes before slowly coming to a sitting position.
Read also: Prenatal Yoga: The Mental and Physical Health Benefits of Staying Active During Pregnancy

Is there anyone who shouldn’t do Legs Up the Wall Pose or Viparita Karani?
Deepika Padukone emphasizes that this inversion yoga pose is not for everyone. She says that people with uncontrolled high blood pressure or glaucoma should avoid this yoga pose. Also, you should not practice the pose without consulting a healthcare professional, especially if you are pregnant.
1. If you have glaucoma
Increased intraocular pressure during this inversion puts unnecessary strain on your eyes, which can worsen or lead to complications such as glaucoma and retinal detachment. According to the National Eye Institute, glaucoma is an eye disease that can damage the optic nerve, causing blindness or vision loss.
2. Uncontrolled high blood pressure
People with uncontrolled high blood pressure should avoid Legs Up The Wall Pose as it can increase blood pressure. It is advisable to consult your healthcare provider before incorporating this pose into your daily routine as performing this yoga pose can lead to complications for people with high blood pressure.
Just like Deepika Padukone, incorporate these yoga poses into your self-care routine to improve your overall health.