Viparita karani (Therapy)

The Sanskrit name is derived from Viparita (विपरिता) meaning inverted and Karani (करणी) meaning action.

• Find an open wall space where you can comfortably lie down with your legs extended vertically.

• Place a yoga bolster and block on the mat, a few inches away from the wall and parallel to the wall’s base.

• Sit sideways on one end of the bolster with bent knees.

• Scoot your buttocks as close to the wall as comfortable, ensuring that your lower back is fully supported by the bolster.

• Allow your legs to rest against the wall, with your heels touching or slightly apart, depending on your comfort level.

• Adjust your position as needed to find a comfortable stretch in your legs and lower back. Flex your toes towards you & heels extended upward.

• Relax your arms above your head with your palms facing up, to promote a sense of surrender and release.

• Allow your entire body to relax into the support of the props.

• Release any tension in your muscles.

• Hold the pose for 30-40 seconds.

• Slowly lower down your legs to the floor and gradually come out of the pose.

• The lower back should be fully supported by the bolster and Block.

• Avoid flexing or pointing the feet excessively.

• Keep your neck in a neutral position, neither straining nor compressing. Your head should be in line with your spine.

• Don’t lift the legs with jerk

• Avoid in case of menstruation

• Avoid during pregnancy

• Avoid in case of high blood pressure