Viparita Karani (Inverted Yoga Pose) – 8 Benefits

What is Viparita Karani (Inverted Yoga Pose)

This is a restorative and relaxing asana, but the final pose is quite difficult for beginners and those with stiff backs.

The use of props makes the pose easier and more restful.

Viparita means “upside down” and karani means “doing” in Sanskrit, and the blood and hormones circulate better through the body when it is inverted.

Benefits of Viparita Karani

  1. Regulates blood pressure
  2. Helps treat heart disorders
  3. Helps treat ear and eye ailments, stress-related headaches, and migraines
  4. Relieves palpitations, breathlessness, asthma, bronchitis, and throat ailments
  5. Alleviates arthritis and cervical spondylosis
  6. Relieves indigestion, diarrhea, and nausea
  7. Helps treat kidney disorders
  8. Prevents varicose veins

Contraindications and Cautions

Do not practice during menstruation, although at other times this asana alleviates menstrual disorders.

Make sure that you rest your neck and shoulders firmly on the floor. if necessary, use just one bolster.

How to practice Viparita Karani – Step Wise Instructions

Step 1

  • Place the block on its long side against a wall.
  • Place the bolsters, one on top of the other, parallel to the block.
  • Drape the blanket over the bolsters.
  • Then sit sideways in the middle of the bolsters, and place your fingers flat on the floor behind you.

Step 2

  • Turn your torso toward the wall, simultaneously lifting your legs, one by one, onto the wall.
  • Keep your knees slightly bent.
  • Support your body on both palms, fingers pointing toward the bolsters.
  • Push both palms down on the floor, and move your buttocks closer to the wall.


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