Vipareeta Karani Asana – Inverted Pose In Yoga

Vipareeta Karani Asana (inverted pose) is an inverted yoga pose. It is a part of the inverted yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on reversing the action of gravity on the body. Instead of everything being pulled towards the feet, the orientation shifts towards the head. Inverted asanas have many amazing benefits including increasing the blood flow to the brain.

How to do Vipareeta Karani Asana – Inverted Pose In Yoga

• Lie flat on the back with the legs and feet together in a straight line. 
• Place the hands and arms close to the body with the palms facing down. Relax the whole body.
• Raise both legs, keeping them straight and together. Move the legs over the body towards the head.
• Push down on the arms and hands, raising the buttocks.
• Roll the spine from the floor, taking the legs further over the head.
• Turn the palms up, bend the elbows and let the top of the hips rest on the base of the palms near the wrist. 
• The hands cup the hips and support the weight of the body. 
• Raise the legs to the vertical position and relax the feet. 
• In the final position, the weight of the body rests on the shoulders, neck and elbows, the trunk is at a 45 degree angle to the floor and the legs are vertical. 
• Note that the chin does not press firmly against the chest.

• Close the eyes and relax in the final pose for as long as is comfortable.
• To return to the starting position, lower the legs over the head, then place the arms and hands close to the body, palms facing down.
• Slowly lower the spine, vertebra by vertebra, along the floor.
• Do not lift the head.
• When the buttocks reach the floor, lower the legs, keeping them straight.
• Relax the body in shavasana.

Breathing pattern while doing Vipareeta Karani Asana – Inverted Pose In Yoga

• Inhale while in the lying position.
• Retain the breath inside while assuming the final pose.
• Once the body is steady in the final pose, practise normal or ujjayi breathing.
• Retain the breath inside while lowering the body to the floor.

Benefits of doing Vipareeta Karani Asana – Inverted Pose In Yoga

• This asana helps in cases of low blood pressure. 
• It balances the nervous system, strengthens the neck muscles and brings a rich supply of blood to the brain. 
• As a preliminary pose to sirshasana, it accustoms the brain to the increased influx of blood and the crown to support the weight of the body.

Precautions while doing Vipareeta Karani Asana – Inverted Pose In Yoga

• People with high blood pressure, heart conditions, inflammation of the ear, weak eye capillaries, severe near-sightedness, problems in the pituitary or thyroid glands, arteriosclerosis, cerebral or other thrombosis, severe asthma, tuberculosis, cold or sinusitis, excessively impure blood, slipped disc, weak spine or vertigo should not practise this asana.

Practice note: 

• This asana can be a preparatory practice for sarvangasana.
• It is highly recommended as it gives similar benefits to sarvangasana with less pressure on the neck. 
• To begin with, it may be necessary to bend the knees when raising and lowering the legs.
• This posture provides the basis for vipareeta karani mudra.