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Viparita Karani Mudra

Viparita Karani Mudra is an inversion pose that is also referred to as Inverted Lake Pose. This pose not only helps to fight off the signs of aging but also provides with a host of benefits for the body, mind, and spirit. It is included as a part of Hatha Yoga.

Viparita Karani Mudra Viparita Karani Mudra


Steps of Viparita Karani Mudra

Since Viparita Karani Mudra is a form of the restorative pose, a lot of people enjoy performing it by using props such as pillows, bolsters and folded blankets. You can use a prop that best suits your needs and then start following the steps described below.

  • Choose an open space close to the wall and then sit right next to it in a way that your feet lie on the ground, spread perfectly before you. Make sure that your body’s left side also touches the wall.

  • Deeply exhale and lie down on your back. Keep the back of the legs pressed against the wall while turning the soles of the feet upwards. You may need to move a little in order to settle down and be comfortable in such a position.

  • Place the buttocks slightly away from a wall or smoothly press them just against the wall.
  • Keep your head and back in resting position on the floor. Maintain a 90-degree angle with your body.
  • Put a prop right under your hips. Alternately, you can also support with your hips with your hands and create a curve around the lower body.

  • Maintain your neck and head in neutral position and relax your face and throat.
  • Breathe gently as you close your eyes. Hold on to this position for about five minutes.
  • Next, release and roll your body to one side. Gently breathe as you sit up.

Step images of Viparita Karani Mudra Step images of Viparita Karani Mudra

Preparatory Poses

Here are the main preparatory poses that you need to practice while performing Viparita Karani Mudra.

  • Virasana
  • Uttanasana
  • Setu Bandha Sarvangasana
  • Supta Baddha Konasana

Follow up poses

These are the follow-up poses that you need to practice after doing Viparita Karani Mudra.

  • Sitting Pranayama
  • Shavasana

Tips for performing Viparita Karani Mudra

If you are just starting to practice this asana, it might be difficult for you to get into the perfect alignment right from the beginning. Make sure that you give yourself the time you need to get your body adjusted to the proper alignment. To get the right position and alignment of your body you must breathe in such a manner that the upper parts of the thigh bones remain firmly pressed right against the wall. It can help you to release the belly, spine, and groin. Additionally, you can also imagine that your inhalation descends down through the torso so that it pushes the thigh bones to the wall. Allow your thigh bones to press harder on the wall as you exhale and pull away from your torso from the wall. In order to avoid any kind of injuries, make sure that you practice this asana under the close supervision of an experienced yoga instructor. You should also keep your bowels empty while performing this asana.

The science of Viparita Karani Mudra

Viparita Karani Mudra is a highly energizing form of inversion that helps to relieve the spine, legs, feet, as well as the nervous system. The asana helps you to achieve a state of total relaxation. The good thing about this asana is that no matter the overall level of yogic experience, all students of yoga can perform it on a regular basis. It is well known that when a person takes some time off within the day for reversing forward movements of actions, the brain and body enters into a holistic state of pure inner being. It makes it possible for the mind to enter into a deep state of meditation. Viparita Karani Mudra also helps to calm the mind and brain, thus helping to reach greater self-awareness.

Since Viparita Karani Mudra can have a strong calming effect on the mind, it is mostly performed just before Shavasana. However, you can also practice Viparita Karani Mudra independently without it being a part of your regular yoga routine.

Benefits of Viparita Karani Mudra

The following are the major benefits of practicing Viparita Karani Mudra.

  • This asana can lead to increased blood flow around the neck region as well as the thyroid glands. By stimulating the thyroid glands, Viparita Karani Mudra helps to manage the condition of hypothyroidism. Since the thyroid gland regulates the effectiveness of the other hormones, the asana helps to perfectly balance functioning of the other endocrine glands.

  • The asana helps to activate the vishuddhi chakra which is a spiritual center around the neck region. The vishuddhi chakra is associated with positive health of thyroid glands and the whole physical body in general.

  • This pose relieves gravitational weight from numerous organs, thus helping in treating hydrocele, piles and other kinds of a hernia.

  • It helps to tone the neck, the spine, the intestines as well as other organs present in the abdomen.
  • The asana can help in reducing fat around the waist region.
  • Viparita Karani Mudra is included in kriya yoga and is associated with spinal breathing.
  • For people who are unable to perform the advanced inverted poses such as Sirsana or Sarvangasana, the Viparita Karani Mudra can provide most of the benefits that can be obtained from these other inverted asanas.

  • It helps to ease and relax cramped, tired feet and legs.
  • This asana helps to calm and soothe the mind.
  • This asana can also help in fighting arthritis, anxiety, headaches, digestive problems, low and high blood pressure, migraines, insomnia, mild depression, urinary disorders, respiratory ailments, varicose veins, premenstrual syndrome, menstrual cramps, and menopause.

Precautions and contraindications associated with Viparita Karani Mudra

Here are some of the major areas of concern that are related to the practice of Viparita Karani Mudra.

  • Since Viparita Karani Mudra works as a form of mild inversion, it should not be practiced during menstruation.

  • People having serious neck and back pains or other problems should practice this asana in direct consultation with a professional yoga instructor.

  • Do not practice asana in case you suffer from severe eye problems such as glaucoma.
  • In case you notice signs of tingling around your feet while performing this asana, make sure that you bend the knees and touch your soles so that you can bring the heels near the pelvis.

So now that you have learned about the secrets and benefits of Viparita Karani Mudra, start practicing this asana for maximum physical and spiritual benefits.


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