‘Vipareeta’ means ‘inverted’ and ‘karani’ means ‘doing’. Vipareeta karani asana is a simple inversion and therefore easy to perform by all levels of practitioners. Those who have difficulty in doing the advanced inversions like the headstand or shoulder stand can get similar benefits by doing this pose.
Organising the Pose:-
1. Begin in the supine position by lying on your back in a relaxed way. Raise the legs making a 90 degree angle with the floor.
2. Now place the hands under the lower back, at the waist level. Use the support of your hands and elbows to raise your body up further.
3. Raise the trunk up, using the hands as support, till it is at about 45 degrees to the ground and the legs are vertical. The body weight rests on the shoulders and the hands and elbows remain as props to balance the body.
4. In the final position the trunk is at 45 degrees and the legs at 90 degrees to the floor. Hold the position for at least 2-3 minutes, for health benefits.
5. Hold the breath and slowly come down to supine position.
DOs:
-Do perform a counter pose like matsyasana or ushtrasana, for half the duration after this pose.
DONT’S:
-Don’t practice this pose if you are menstruating or have glaucoma, or serious back and neck problems.
BENEFITS:
-It stimulates the thyroid gland and activates the spiritual centre in the neck region called the ‘vishuddhi chakra’, associated with the thyroid gland and general health.
-It tones the spine, neck, intestines and other internal abdominal organs.
-It helps in piles, hydrocele and certain kinds of hernia.
Namaste!
Neelanjana Bharadwaj– Yoga Expert