Viparita Karani
विपरित करणी
Viparita Karani is a gentle inversion that calms the nervous system and promotes relaxation. It reduces swelling in the legs and feet and improves circulation.
Anatomy Involved
Benefits
- Calms the nervous system
- Promotes relaxation
- Reduces swelling in legs and feet
- Improves circulation
- Relieves mild backache
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Glaucoma
- High blood pressure
- Pregnancy
- Menstruation
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Viparita Karani is a gentle inversion that calms the nervous system and promotes relaxation. It reduces swelling in the legs and feet and improves circulation.
How to Practice
1. Sit on the floor with your side against a wall.
2. Gently lie back and swing your legs up the wall.
3. Scoot your hips as close to the wall as is comfortable, using a folded blanket under your hips for support if needed.
4. Rest your arms alongside your body, palms facing up.
5. Keep your neck straight and the chin slightly tucked towards the chest.
4 more steps remaining
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Frequently Asked Questions
Common questions about Viparita Karani
What is Viparita Karani?
Viparita Karani is a gentle inversion that calms the nervous system and promotes relaxation. It reduces swelling in the legs and feet and improves circulation.
What are the benefits of Viparita Karani?
Calms the nervous system. Promotes relaxation. Reduces swelling in legs and feet. Improves circulation. Relieves mild backache.
Who should avoid Viparita Karani?
Avoid this pose if you have: Glaucoma, High blood pressure, Pregnancy, Menstruation.
How many steps are in Viparita Karani?
Viparita Karani is practiced in 9 steps. Sit on the floor with your side against a wall.
Is Viparita Karani suitable for beginners?
Yes, Viparita Karani is a beginner-friendly pose suitable for all levels.
What props are needed for Viparita Karani?
You may use: wall, bolster, blanket. Props make the pose more accessible and comfortable.
What conditions does Viparita Karani help with?
Viparita Karani is therapeutic for: anxiety, insomnia, depression, back pain.
What poses should I do before Viparita Karani?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Viparita Karani with other poses