Deepika Padukone reveals her five-minute self-care routine | XpertsReviews.com

Deepika Padukone, who is expecting her first child with husband Ranveer Singh, has given her fans a sneak peek into a special 5-minute self-care routine that keeps her mind, body and soul in check! The Bollywood actress has always considered yoga as a key part of her wellness regime. Even during her pregnancy, she continued to indulge in this age-old practice, especially the ‘viparita karani’ or the legs-up-the-wall pose!

Deepika took to her Instagram account and shared that working out makes her “feel fit”.

“It’s Self-Care Month. But why celebrate ‘Self-Care Month’ when you can practice simple self-care practices every day? I love working out. I don’t work out to ‘look good’ but to ‘feel good’. Working out has been a part of my lifestyle for as long as I can remember. However, when I can’t work out, I do this simple 5-minute routine. I do it every day, whether I’m working out or not. It’s especially helpful after a long flight or just to unwind,” Deepika posted, giving a glimpse into her workout routine.

What is viparita karani or legs against the wall posture?

Viparita Karani, or legs up the wall, is a therapeutic pose that involves lying on your back with your legs extended vertically against 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 comfort. Sharing the photo, Deepika wrote, “In Sanskrit, *viparita* means ‘inverted’ and *karani* translates to ‘in action’. This active inversion pose is also called the restful inversion.”

Benefits of viparita karani or legs against the wall posture

Deepika Padukone, in her Instagram post, shared the benefits of Leg Up the Wall Pose, including its benefits for pregnant women. Here are 6 benefits of Viparita Karani that can help relieve muscle pain, reduce swelling and improve sleep quality.

1. Can improve blood circulation

The benefits of the legs-up-the-wall pose include improved circulation. This restorative pose can elevate the legs above the heart, which helps venous blood return to the heart. It helps reduce swelling and fatigue in the lower extremities. A study published in the International Journal of Yoga indicates that inversion postures allow venous blood to flow from the legs and pelvis to the heart and be pumped through the lungs where it is oxygenated.

2. Can reduce muscle tension

The Viparita Karani pose stretches the muscles in the lower back, hamstrings, and neck. This can help release tension in the lower back, decompress the spine, and reduce pain. According to a study published in Harvard Health PublishingYoga can relieve chronic lower back pain, improve mobility, and enhance daily function.

3. Can improve digestion

Regular practice of legs-up-the-wall poses can help stimulate the digestive organs. It can help treat foot pain and relieve bloating, constipation, and other gastrointestinal disorders. A study published in the Journal of Yoga and Physiotherapy claims that yoga acts as an internal massage from the mouth to the anus, which can ensure the circulation of blood, oxygen and strengthen the muscles of the internal organs.

4. May promote hormonal balance

Yoga is believed to have a positive impact on hormonal balance. Practicing a well-designed workout program, including viparita karani, can help regulate the menstrual cycle, relieve cramps by relaxing the abdominal muscles, improve blood circulation, and relieve symptoms of menopause. According to the Mid-Life Health JournalYoga therapy can help manage distressing premenopausal symptoms.

5. May improve sleep quality

Good quality sleep is essential to maintaining a healthy body. Practicing this yoga pose before bed can help calm the mind and prepare your body for restful sleep. It can relieve restless legs and reduce fatigue in the legs and hips. A study published in the Journal of Ayurveda and Integrative Medicine claims that regular yoga practice can help improve sleep quality and reduce episodes of disturbed sleep.

6. May reduce swelling

Pregnancy often causes swelling in the legs and feet due to increased water retention and pressure on the veins. Practicing the legs-up-the-wall pose can help elevate the legs above the heart, which can promote better blood circulation and reduce swelling.

Read also : 5 Good Reasons to Put Your Legs Against the Wall Every Day

How to perform the legs against the wall posture or viparita karani?

Here’s how to do the legs up the wall pose like Deepika Padukone:

Step 1: Find a wall space where you can lie down comfortably. Place a yoga mat on the floor to support your back and head. If you are pregnant, use a pillow or bolster for support.
2nd step: Sit on your side with one hip touching the wall. Make sure the side of your body is parallel to the wall.
Step 3: Now gently lie down and swing your legs against the wall at the same time. Use your hands to support yourself.
Step 4: Rest 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: Stay in the pose for 5 to 15 minutes.
Step 8: To release the pose, bend your knees and roll to one side.
Step 9: Let your body rest for a few minutes before slowly sitting up.

Read also : Prenatal Yoga: The Physical and Mental Benefits of Physical Activity During Pregnancy

Who should not practice the legs against the wall posture or viparita karani?

Deepika Padukone points out that this inverted yoga pose is not suitable for everyone. She mentioned that people with uncontrolled high blood pressure and glaucoma should avoid performing this yoga pose. Also, do not practice any pose without consulting your healthcare professional, especially if you are pregnant!

1. If you suffer from glaucoma

The increased pressure in the eyes during this inversion pose can put unnecessary strain on your eyes. It can even worsen conditions like glaucoma and retinal detachment or lead to complications. According to the National Eye InstituteGlaucoma is an eye disease that can cause blindness and vision loss by damaging the optic nerve.

2. Uncontrolled high blood pressure

People with uncontrolled high blood pressure should avoid practicing legs-up-the-wall poses, as they can potentially increase blood pressure. Practicing this yoga with high blood pressure can lead to complications, so it is recommended to consult your healthcare professional before incorporating this pose into your routine.

So, just like Deepika Padukone, include this yoga pose in your self-care routine for holistic well-being!