VI
Viparita Karani Mudra
विपरीत करणी मुद्रा
Intermediatesupine
Target Muscles
coreshoulders
Benefits (5)
- + Deep relaxation
- + Reverses blood flow gently
- + Reduces fatigue and swelling in legs
- + Calms the nervous system
- + Therapeutic for insomnia
Avoid If (3)
- - Neck injuries
- - During menstruation (traditional view)
- - Glaucoma
About
Viparita Karani Mudra is a gentle supported inversion — hips lifted, legs relaxed, held for extended time.
Step-by-Step Instructions
1
1. Lie on the back.
2
2. Arms alongside the body.
3
3. Exhale, lift legs and hips up.
4
4. Support the hips with the hands — elbows on the floor.
5
5. Legs tilt slightly back — not fully vertical.
6
6. Body at 45° or less — easier than Sarvangasana.
7
7. Legs can be relaxed.
8
8. Hold for 5-15 minutes (restorative).
9
9. Slowly lower the hips.
10
10. Savasana.