[[File:Viparita-Karani Yoga-Asana Nina-Mel.jpgpng|thumb|right|''Viparita Karani'']]
'''Viparita Karani''' (Sanskrit: विपरीतकरणी ; IAST: viparītakaraṇī) literally Upside-Down is considered alternately as an asana or a mudra in haṭha yogarestorative pose similar to Sarvangasana. It gives relaxation to the abdomen, legs and the lower back, especially after standing asanas.
== Etymology Technique==# Find an open space near a wall and sit next to it, such that your feet are on the floor, spread in front of you, and the left side of your body is touching the wall.# Exhale. Lie on your back, making sure that the back of your legs press against the wall, and that the soles of your feet face upwards. It will take you a little bit of movement to get comfortable in this position.# Place your buttocks a little away from the wall or press them against the wall.# Make sure your back and head are resting on the floor. You will find that your body forms a 90-degree angle.# Lift your hips up and slide a prop under them. You could also use your hands to support your hips and form that curve in your lower body.# Keep your head and neck in a neutral position and soften your throat and your face.# Close your eyes and breathe. Hold the position for at least five minutes. Release and roll to any one side. Breathe before you sit up.<ref name="Technique"/>
The name comes from the Sanskrit words viparita meaning "inverted" or "reversed", and karani meaning "doing" or "making" and asana (आसन; āsana) meaning "posture" or "seat".==Technique in pictures/animation==
== Description ==
Viparita Karani refers to any practice where one ==Effects==* This also activates the spiritual center in the neck region called the vishuddhi chakra which is upside downclosely associated with the thyroid glands and general health. This can include * The inverted pose relieves the asanas gravitational weight from many organs and helps in piles, hydrocele and certain kinds of shoulder stand (sarvangasana), headstand (sirsasana), or handstand (adho mukha vrksasana)hernia. In * It tones the hatha yoga pradipikaspine, as in most classical texts on haṭha yoga the neck, viparita karani is listed as a mudra (HYP III.7), meaning its purpose is for the directing of energy or kundalini upwards within intestines and other organs in the body (HYP IIIabdomen.5) as opposed * It can help to asanas which are reduce fat around the waist region.* Vipareeta karani asana is used in kriya yoga as a one of the Hatha Yoga Pradipika to create steadiness (HYP I.19)poses for performing spinal breathing.<ref name="Effects"/>
In one popular expression of viparita karani as an asana in modern postural yoga, it resembles Salamba Sarvāngāsana (supported shoulder stand) but with flexion in the thoracic spine (rather than the cervical spine, elbows on the floor and hands supporting hips or lower back.==Related Asanas==* [[Uttanasana]]* [[Virasana]]
Variations include bringing ==Special requisites==* This asana is a mild inversion, and therefore, it must be avoided during menstruation.* Avoid this asana if you have severe eye problems like glaucoma. ==Initial practice notes==As a beginner, you might find it hard to get the alignment right in this pose. For this, you must breathe such that the soles heads of your thigh bones are firmly pressed against the feet together such as in Baddha Konasana or letting wall. <ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[http://www.stylecraze.com/articles/viparita-karani-legs-up-the-wall-pose/#HowToDoTheViparitaKarani "Methodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/viparita-karani-legs-up-the-wall-pose/#Beginner’sTip "Beginers tips"]</ref> <ref name="Effects">[http://www.yogicwayoflife.com/vipareeta-karani-asana-inverted-pose/ "Health benefits"]</ref> </references> ==External Links==* [https://www.yogajournal.com/practice/legs-up-the-wall-pose Viparita Karani on yogajournal.com]* [https://www.doyouyoga.com/6-benefits-of-legs-up-the -wall-pose-48440/ Viparita Karani on doyouyoga.com]* [http://www.planetayurveda.com/library/viparita-karani-legs fall outward into a straddle-up-the-wall-pose/ Viparita Karani on planetayurveda.com]* [https://7pranayama.com/vipritkarani-asana-yoga-legsup-thewall-steps-benefits/ viparita karani 7pranayama.com]
[[Category:Yoga]]
