Inverted Pose

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Vipareet Karani Asana

This is an easier pose where the body is turned up side down. The name, vipareet karani asana itself suggests that it is an inverted pose. But the good thing about the pose is that it is not as strenuous as the other inverted poses. And it is equally beneficial as other advanced inverted poses like, sarvangasana or sirshasana.

Techniques:

• Lie down on the floor with feet together
• Arms by the side of the body, palms on the floor
• Give a gentle support to the lift with the arms pressing against the floor
• Use the abdominal strength to lift the legs up keeping the knees straight
• Using arms as a liver bring the legs at a 45 degree angle with the trunk
• Lift the buttocks up and slowly roll the spine off the floor
• Turn the forehand upward and bend the elbows
• Hold the hip joint from the back with the palms
• Hold the body weight on the elbows
• Keep the trunk at 45 degrees with the floor
• Legs should be kept perpendicular
• Chin should not be pressing against the throat pit
• Balance the body on elbows, shoulders and back of neck
• Close the eyes and hold the pose for as long as comfortable
• Gently come out of the position lowering down the spine vertebrae by vertebrae
• Keeping the knees straight, lower the legs
• Relax in shavasana

Contra-indications:

• Cervical Spondylitis
• Slipped Disc
• High blood pressure
• Pregnancy

Benefits:

• Strengthens the immune system
• Tranquillizes the mind, relieves mental and emotional stress
• Increases blood exchange in the cardio-vascular system
• Vitalizes the brain with increased supply of blood and oxygen