विपरित करणी

Hamstrings(lengthening)

The muscles running along the back of your thighs (hamstrings) receive a gentle, sustained stretch in Viparita Karani, particularly if the legs are fully straightened against the wall. This passive lengthening helps release chronic tightness often accumulated from prolonged sitting or intense physical activity. As these muscles unwind, the nervous system signals a relaxation response throughout the entire posterior chain, allowing for a deeper sense of ease in the pelvic region. This release supports the natural curves of the spine and can alleviate referred tension in the lower back.

Calf Muscles(lengthening)

The powerful muscles at the back of your lower legs (gastrocnemius and soleus) also experience a gentle lengthening as the heels press into the wall and the legs extend upwards. This passive stretch helps to release tension from daily standing and walking, promoting better circulation in the lower extremities. From a yogic perspective, releasing the calves can alleviate a sense of 'heaviness' in the legs, allowing for a feeling of lightness and improved energy flow (prana) throughout the entire leg line. This contributes to overall relaxation and reduces fatigue in the lower body.

Erector Spinae(releasing)

The long muscles that run along either side of your spine (erector spinae) are gently decompressed and released in this supported inversion. With the lower back resting on the floor and often supported by a bolster, the natural lumbar curve is encouraged to soften, reducing the compressive forces typically exerted by gravity in an upright posture. This release helps to alleviate chronic tension and stiffness in the lower back, inviting a profound sense of surrender and ease. From a yogic perspective, this fosters a calm awareness in the spinal column, the central channel for vital energy.

Glaucoma / Eye Pressure

Inverted and head-below-heart positions increase intraocular pressure, which can be harmful for those with elevated eye pressure.

Avoid this inversion entirely; practise Viparita Karani (legs-up-the-wall) with a bolster under the hips as an alternative.

High Blood Pressure

Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.

Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.

Pregnancy

Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.

Avoid all inversions unless already well-established in the practice and with teacher supervision; use a wall-supported legs-up-the-wall instead.

Menstruation

Some traditions advise against strong inversions and intense abdominal work during menstruation, as it may disrupt the natural downward energy flow.

Skip this inversion and practise Viparita Karani or Supta Baddha Konasana as a restorative alternative.