Dr Hansaji Yogendra, director of The Yoga Institute explains why pregnant women should adopt this into their yoga routine

Deepika Padukone shares a self-care note. (Photo: Deepika Padukone/Instagram)

Bollywood star Deepika Padukone, currently expecting her first child, has once again captured public attention — this time for her wellness practices during pregnancy.

The actor recently shared a photograph of herself on Instagram performing the Viparita Karani asana, a yoga pose also known as the ‘legs-up-the-wall’ pose.

“I love a good workout. I don’t work out to ‘look good’ but to ‘feel fit’. Exercise has been part of my lifestyle for as long as I can remember.

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“However, when I can’t fit in a workout, I practice this simple 5-minute routine. I do this every day, whether I work out or not. It’s especially useful after a long flight or just to decompress,” she captioned the post.

This not only showcases the actor’s commitment to maintaining her fitness during pregnancy but also brings to light an important discussion about the benefits of yoga for expectant mothers.

What is the Viparita Karani asana and how is it beneficial for pregnant women?

Dr Hansaji Yogendra, director of The Yoga Institute, says, “Viparita Karani is an inverted posture in yoga where one raises their legs and hips, but for pregnant women, this posture is modified by lying on your back with legs extended vertically up a wall. This gentle inversion promotes relaxation and improves circulation, making it particularly beneficial for pregnant women.”

This pose reduces the swelling in the legs and ankles, she adds. It also relieves pressure on the lower back and eases tension in the spine, offering relief from pregnancy-related back pain. Regular practice of Viparita Karani during pregnancy promotes overall relaxation and supports both physical and mental well-being.

Modifications or precautions that pregnant women should consider 

Pregnant women should practice Viparita Karani with certain modifications and precautions, especially in later stages of pregnancy, suggests Dr Yogendra. “To ensure comfort, they can use additional support under their hips, such as a pillow or folded blankets, to avoid strain on the lower back and ensure comfort.”

She says that it’s essential to avoid any compression on the abdomen and ensure breathing remains unrestricted. “Women in the 3rd trimester of pregnancy should also take care not to stay in the pose for too long and listen to their bodies for any signs of discomfort or strain. Holding this pose for a long time can create increased pressure on the uterus and presses the inferior vena cava (IVC), which is a large vein responsible for returning blood from the lower body to the heart.”

 Pregnant women can practice Viparita Karani daily to experience its benefits (Source: Freepik)

Duration of practicing this exercise

Dr Yogendra asserts, “Pregnant women can practice Viparita Karani daily to experience its benefits without overexertion. Start with gentle sessions, holding the pose not more than 5 mins. It promotes circulation, reduces swelling, and alleviates pressure on the lower back and legs.”

However, always listen to your body and avoid any discomfort or strain. Consulting with a prenatal yoga instructor or healthcare provider can provide tailored advice based on individual needs and pregnancy stage, ensuring safe and effective practice of Viparita Karani throughout pregnancy.

Can Viparita Karani be integrated into a broader prenatal yoga routine?

Dr Yogendra says, “Yes, Viparita Karani can be seamlessly integrated into a prenatal Yoga routine to enhance relaxation and circulation.”

It pairs well with gentle Yoga poses that support overall comfort and flexibility during pregnancy. Recommended complementary poses according to her, include:

Supta Bhadrasana: Opens the hips and groin, promoting relaxation.

Marjaryasana and Bitilasana: Helps maintaining the flexibility and health of your spine.

Dradasana / Shavasana: Promotes deep relaxation and rest, essential for pregnancy.

These poses together with Viparita Karani create a well-rounded prenatal yoga practice, Dr Yogendra confirms, focusing on both physical comfort and mental relaxation. “Always practice under guidance and modify as needed based on individual comfort and trimester-specific needs.”