Yoga Poses

Viparita Karani Asana – Inverted Pose


Viparita Karani Asana Steps, Benefits & Contraindications

Viparita Karani Asana is an inversion yoga pose. In this category, the action of gravity is reversed on the body. These asanas encourage the blood to flow to the brain, nourishing the neurons, and flushing out the toxins. Blood and lymph, accumulated in the lower parts of the body, are drained back to the heart, then circulated to the lungs, purified, and then re-circulated to all the parts of the body. Nourishment of the cells, proper functioning of the entire endocrine system, improved metabolic process, correct respiratory system, healthy abdominal organs, etc are the results.

Viparita Karani Asana Steps

  • Spread a yoga mat and lie flat on the back with your legs and feet together in a straight line.
  • Place your hands close the body with the palms facing down.
  • Relax your whole body.
  • As you inhale, raise both your legs together, keeping them straight.
  • Move your legs over the body and towards your head.
  • Raise your buttocks while pushing down both your arms and hands on the floor.
  • Turn the palms up, bend your elbows and let your hips rest on the base of the palms near the wrist.
  • Your hands will cup the hips and thus support the weight of the raised body.
  • In the final position, the weight of your body will rest on your shoulders, neck, and elbows.
  • Also, your trunk will be at a 45-degree angle to the floor and your legs will be held vertical.
  • You should note here that your chin is not pressing firmly against the chest.
  • Close your eyes and remain in the final pose as long as it is comfortable to you.
  • Practice normal breathing in the final pose.
  • For returning back to the starting position, lower your legs over your head and place the arms and hands close to the body with palms facing down and the breath retained inside.
  • Slowly start lowering your spine, by touching each vertebra one by one on the floor.
  • When the buttocks reach the floor, lower your legs and put them on the floor, keeping them straight and exhale completely.
  • Relax your whole body in Savasana.

Viparita Karani Asana Benefits

  • Viparita Karni asana has a refreshing and revitalizing effect on the whole body.
  • This asana reduces stress and anxiety.
  • This asana increases mental power, concentration, and self-confidence.
  • Viparita Karani asana nourishes all the cells of the body with the supply of fresh oxygenated blood.
  • Pituitary gland functions become more efficient by the supply of enriched blood flow, resulting in the tuning of the entire endocrine system.
  • This asana has a positive impact on the metabolic process.
  • Viparita Karani asana promotes slow and deep breathing, encouraging correct respiratory habits.
  • This asana gives a very powerful massage to all the abdominal organs, resulting in the efficient working of these organs.

Spiritual Benefits of Viparita Karani Asana

  • This asana is used to sublimate and transform sexual energy into spiritual energy.
  • The practice of this asana is used to stimulate the energy centers called Chakras.
  • Viparita Karani Asana improves concentration and leads to a state of higher meditation.

Viparita Karani Asana Contraindications

  • People suffering from heart conditions, high blood pressure, or slipped disc should not practice this asana.
  • Viparita Karani asana should be avoided by people suffering from cervical problems.
  • Women should not practice this asana during pregnancy or menstruation.
  • Do not practice asana in case you suffer from severe eye problems such as glaucoma.

Practice Note For Viparita Karani Asana

  • This asana can be a preparatory practice for Sanvangasana and gives similar benefits as of Sarvangasana with less pressure on the neck.
  • As a Variation of this asana, you can also allow your legs to rest on the wall if it is difficult for you to raise the legs.
  • Pregnant women can do this variation while lying on the back with their legs raised and resting on the wall.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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