Viparita Karani – The Inverted Pose

“Viparita” means “inverted” and “Karani” means “action” in Sanskrit. As the name suggests, this particular pose involves inversion of the body.

Sequence:

  • Lie down straight on your back and bring the legs closer to each other.
  • Arms must be near to body on each side.
  • Breathe in, press your palms down and lift up both legs together gradually so as to keep the legs at 90 degrees to floor ensuring not to bend the knees or lift up the hands.
  • Breathe out Completely.
  • Breathe in at a deeper pace and breathe out at a comparatively slow pace.
  • During exhaling, press the palms down again, lift up the legs towards the head without bending the knees or lifting the head
  • During this procedure, lift up the hips and the small of the back against the floor and curve up the lower part of the spine.
  • Bring the legs parallel to the Root.
  • Inhale deeply and start breathing at usual pace.
  • Bend the arms at the elbows to balance the slanted trunk using palms which should press the upper portion of the posterior on each side.
  • Breathe in; keep the legs again at 90 degrees to the floor, using the elbows as a fulcrum.
  • Breathe out and start breathing at usual pace.
  • Care must be taken so that the knees remain straight and the feet closer to each other.
  • Concentrate your attention on the tips of the big toes.
  • Stay in this position for about three minutes.
  • Follow the reverse order sequence and come back in the original position.
Benefits:
  • This Mudra if practiced regularly makes the person healthy, gives strength and longevity due to the secretions of the thyroid, pituitary, gonad and adrenal glands which are stimulated by this practice.
  • This posture synchronizes the internal hormonal system by regulating the pelvic circulation and increasing the blood flow to the thorax, brain, face and neck.
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1 Response to “Viparita Karani – The Inverted Pose”


  1. 1 jindi December 30, 2009 at 11:06 am

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