Viparita Karani Mudra
विपरीत करणी मुद्रा
Viparita Karani Mudra is a gentle supported inversion — hips lifted, legs relaxed, held for extended time.
Anatomy Involved
Benefits
- Deep relaxation
- Reverses blood flow gently
- Reduces fatigue and swelling in legs
- Calms the nervous system
- Therapeutic for insomnia
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injuries
- During menstruation (traditional view)
- Glaucoma
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
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 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
Modify If You Have
neck pain
Use Legs-Up-The-Wall (Viparita Karani) instead — no shoulder pressure.
Target Areas
Practice Flow
About this Pose
Viparita Karani Mudra is a gentle supported inversion — hips lifted, legs relaxed, held for extended time.
How to Practice
1. Lie on the back.
2. Arms alongside the body.
3. Exhale, lift legs and hips up.
4. Support the hips with the hands — elbows on the floor.
5. Legs tilt slightly back — not fully vertical.
5 more steps remaining
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Frequently Asked Questions
Common questions about Viparita Karani Mudra
What is Viparita Karani Mudra?
Viparita Karani Mudra is a gentle supported inversion — hips lifted, legs relaxed, held for extended time.
What are the benefits of Viparita Karani Mudra?
Deep relaxation. Reverses blood flow gently. Reduces fatigue and swelling in legs. Calms the nervous system. Therapeutic for insomnia.
Who should avoid Viparita Karani Mudra?
Avoid this pose if you have: Neck injuries, During menstruation (traditional view), Glaucoma.
How many steps are in Viparita Karani Mudra?
Viparita Karani Mudra is practiced in 10 steps. Lie on the back.
Is Viparita Karani Mudra suitable for beginners?
Viparita Karani Mudra is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Viparita Karani Mudra?
You may use: bolster, wall. Props make the pose more accessible and comfortable.
What conditions does Viparita Karani Mudra help with?
Viparita Karani Mudra is therapeutic for: insomnia, anxiety, low blood pressure, back pain.
What poses should I do before Viparita Karani Mudra?
Prepare with: Viparita Karani, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Viparita Karani Mudra with other poses