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Viparita Karani Yoga benefits, pose and steps

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Viparita Karani Yoga In Sanskrit the term, ‘Viparita’ means inverted while ‘Karani’ refers to action. In this posture the body will remain in an inverted position. There are three sets of this exercises which should be done one after the other.

Actually one stage should flow into the other.

viparita karani yoga

Viparita Karani yoga Methodology

  • This asana is started as you lie down on the exercise mat.
  • Keep your legs together.
  • The arms will lie on either sides.
  • Slowly inhale deeply. Do the following movement as you carry on the inhalation process.
  • Press down your palms on the ground.
  • Simultaneously lift up both your legs together till they are perpendicular to the ground.
  • The feet will be pointing towards your head.
  • Don’t bend your knees or raise the hands.
  • Complete the inhalation and hold on to your breath for about five seconds.
  • Slowly exhale completely and then hold out your breath for five seconds.
  • Again inhale slowly but deeply. Hold on to the breath for five seconds and start the exhalation process.


The second set of exercises begins from this stage.

  • Even as you exhale, do the next set of the following exercises from that very position.
  • Press down the palms.
  • Bend the hands lying on to your sides and use them as levers to further push up the pelvis.
  • Ensure that the legs are stiff and straight upwards.
  • Remain in this position as you complete the exhalation process.
  • Hold out your breath for five seconds.
  • Slowly breathe in deeply.
  • Hold on to the breath for five seconds.
  • Breathe normally a few times.
  • Start the following new set of exercises from that position as you exhale.

The third set of exercises begins from this stage.

  • Press down the palms again.
  • Move your legs towards the head without raising the head or the knees.
  • Raise the hips and the small portion of the back from the ground.
  • Curve up the lower part of your spine.
  • Bring your legs parallel to the floor.
  • Bend your arms at the elbows.
  • Support your slanted trunk with the palms.
  • The palms should press the upper portion of the posterior on either side.
  • Stay put in this position for five seconds.
  • Gradually inhale deeply and return the legs to the perpendicular position.
  • Use your elbows as the fulcrum.
  • Complete the exhalation process, and hold out the breath for five seconds.
  • Resume normal breathing.
  • Keep your feet and knees together and straight.
  • Fix your gaze on the tips of your toes.
  • Stay in this position for three minutes.
  • Slowly return to the starting position.

Advantages of Viparita Karani Yoga

  • Pelvic circulation is regulated.
  • There is an augmented supply of blood to the neck, face, brain and thorax.
  • This asana promotes inner harmony.
  • There is better functioning and secretion of the adrenal, gonad, pituitary and thyroid glands.

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