Vipareeta Karani Asana (Inverted Pose) – Instructions, Alignment & Benefits

Vipareeta Karani Asana (Inverted Pose) – Instructions, Alignment & Benefits
Vipareeta Karani Asana can be a preparatory posture for Sarvangasana. It gives similar benefits to Sarvangasana with less pressure on the neck. To begin with, it is necessary to bend the knees when raising and lowering the legs.

Instructions:
1. Lie flat on the back with the legs and feet together in a straight line
2. Place the hands and arms close to the body with the palms facing down
3. Relax the whole body
4. Raise both legs, keeping them straight and together
5. Move the legs over the body towards the head
6. Push down on the arms and hands, raising the buttocks
7. Roll the spine from the floor, taking the legs further over the head
8. Turn the palms up, bend the elbows and let the top of the hips rest on the base of the palms near the wrists
9. The hands cup the hips and support the weight of the body
10. 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.

Benefits of Vipareeta Karani Asana:
• Flexibility of the neck vertebrae is improved
• Revitalizes the ears, eyes and tonsils
• Tones the legs, abdomen and reproductive organs
• Ensures normal development of the bones
• Boosts the immune system
• Balances the circulatory, respiratory, nervous and endocrine system
• Tranquillizes the mind
• Relieves emotional stress

Contra-indications:
This asana should be avoided by people suffering from slipped disc, cervical spondylitis or heart ailments.

Yoga Asana Practise at Gyan Yog Breath
Our Gyan Yog Breath Team publishes weekly asana tutorials for you to help you get into the right practise and understand about various benefits and contra-indications of postures.
Sometimes, reading about a practise can awaken questions and the desire to learn yoga on a much deeper level. Therefore, we have established three Yoga Alliance registered Yoga Teacher Training Programs that aim to guide you into advanced and higher levels of yoga.