Viparit Karani - Inverted Pose

Yoga Exercises > Yoga Asanas or Poses > Viparit Karani - Inverted Pose

"Viparit" means 'inverted' and "Karani" means 'action'. In this pose the body is kept inverted.

Viparit Karani
 

 

Sequence:

  1. Lie down on the floor on your back with your legs together.
  2. Keep your hands on either side with palms facing the floor.
  3. Inhale and pressing down the palms, raise both your legs together.
  4. Both legs should be straight without any bending of knees.
  5. Keep raising the legs till they are perpendicular to the ground.
  6. Exhale.
  7. Inhale.
  8. Exhaling slowly tale your legs back towards the head.
  9. Raise the hips and lower back too.
  10. Make the legs parallel to the floor.
  11. Complete exhalation.
  12. Stay in this posture and breathe normally a couple of times.
  13. Fold your arms at the elbow and place your palms on the buttocks.
  14. Inhale slowly.
  15. Supporting your hips with the palms, bring the legs back so they are again perpendicular to the ground.
  16. Exhale and again breathe normally.
  17. Both legs should still be straight and joined together.
  18. Keep your view fixed on the toes of the feet.
  19. Hold this posture for as long as you can, breathing normally.
  20. Slowly return to the starting position.
 

 

Benefits:

  • Blood circulation to the neck, head and face is augmented.
  • Adrenal, gonad, pituitary and thyroid glands function better.
  • The pose can help you develop inner harmony.
 
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