One of the main rules of successful and progressive yoga practice is understanding how to properly build each asana (yoga pose), how the different levels of each pose work: from the physical aspect, through the therapeutic to the energy level.
For this, it is necessary to carefully not only monitor the position of the body in space, but also control (and therefore control) the breath, state of mind and emotional background. Only with the observance of the minimum three levels does the posture in yoga become an asana, that is, begins to “work”.
This article will familiarize the reader with the correct technique of Viparit Karani, as well as describe in detail its advantages. Also, embodiments will be described in detail for those who cannot, at their practice stage, perform the full version of this pose.
What does this pose look like?
Viparita Karani - asana, which is attributed to inverted positions. Even its name itself speaks of this: “viparita” in Sanskrit means “inverted,” and “karani” means “that which acts, acting.”
If you open the "Yoga Sutras" of Patanjali, then you can understand that this is the name of any inverted pose in yoga.
In principle, this is true, but modern yoga followers have isolated Viparita Karani as a separate asana, sometimes calling it the pose of a bent candle, sometimes the pose of an inverted lake and even a bent birch.
Deeper practitioners respectfully call it not just asana, but Mudra. Mudra is a special position of a certain part or the whole body, which carries a special, sacred meaning. If you look at the photo of Viparit Karani - asanas, then initially you might think that this is an incorrectly executed birch pose and only experienced practitioners know the difference between these two poses.
Physical impact
To understand how powerful this asana is, let us consider in detail what it contributes to:
- The first and most important of its effects on the body is the improvement of blood and lymph flow due to an inverted state.
- Also, thanks to the same condition, the brain and pituitary gland, in particular, are actively enriched with blood, which contributes to the rejuvenation of the whole organism.
- Internal organs, in particular the intestines, due to attraction, begin to sink to the diaphragm (which in the usual direct position occurs exactly the opposite). Thus, its additional stimulation is achieved: toxins gladly leave the body. If at the same time practicing Viparita Karani additionally breathes deeply, then a quality massage of the abdominal zone is guaranteed.
- People suffering from hemorrhoids, varicose veins of the small pelvis (and legs, too) must take this pose into service: three minutes of daily practice in this position will change the situation for the better by 50% in only two months of completion. Without any medication.
And another significant plus
The correct technique of Viparita Karani helps relieve stress, which affects most of the modern population. The neutralization of anxiety, irritation, fears and phobias goes away quite quickly, subject to all the rules of being in the asana.
Also, the mind is reconfigured to detach from irritating factors, a state of calm completely fills the person’s consciousness and each time stabilizes the general emotional background.
Are there any contraindications?
Most yoga poses, and Viparita Karani mudra in particular, do not have pronounced contraindications, but rather recommendations on how to make the situation accessible. But at the same time, several points should still be considered:
- This position should not be done by women during menstruation.
- During a cold, otitis media or sinusitis, it is worthwhile to refrain from fulfilling this position, since increased blood circulation can contribute to a worsening of the situation.
- With an enlargement of the thyroid gland and heart diseases, it is worth consulting with an experienced yoga therapist: is it worth it to perform an asana?
- Intoxication of any nature: alcohol, the release of toxins into the blood caused by various factors, food or chemical poisoning, as well as high fever - all these factors are contraindications in the practice of all inverted positions.
It is also worth remembering that one should practice yoga (especially inverted positions) no earlier than three hours after eating.
How to correctly pose: the initial version
The technique of performing Viparita Karani Mudra at the first stage should be reduced to the fact that the novice practitioner mastered the ability to shift weight to the shoulders and, using the muscles of the core, as well as the arm lever, raise the lower body over the floor, rearranging it up (the legs will be directed towards the head).
Step-by-step actions are as follows:
- Lie on your back with your legs raised perpendicular to the floor. The arms are extended along the body down.
- On inhaling, rest your palms (or rather your elbows) on the floor, tighten the muscles of the abdominal zone and shoulder girdle and raise the pelvis above the floor, directing it upside down. At the same time, the legs can go a little behind the head, at the first stage this is normal.
- Then put your palms on your lower back and lean on them with your pelvis, freeing your neck from the load. This is a very important point, since beginners often use the nape of the neck and neck as the main point of support, which is fundamentally wrong.
- It is important to find a variant of the position in which you can breathe freely and calmly. If the breath is uncontrollable, it means that the pose is incorrect, it will not bring any benefits.
Remain in a comfortable position, and then return to the floor and do a few deep breathing cycles.
Advanced level
After the initial technique of Viparita Karani has been mastered, you can proceed to the main version of the asana.
To do this, you should (already in the initial position) give more weight to the elbows and palms, straighten the shoulders and rib cage as wide as possible and extend the back line of the neck, directing the crown as far as possible from the body. Try to raise the sternum line higher, forming a quality deflection. To expand palms so that all fingers are looking towards the navel, and the forearms are parallel to each other and, if possible, perpendicular to the floor. This will make it possible to significantly reduce weight pressure, which means that the posture will become much easier.
Important nuance
In the Viparita Karani technique, it is important to ensure that the pelvis (buttocks) slightly sags down from the sternum in the opposite direction, which creates a slight arch curve in the body and spine.
Therefore, it is necessary to find a convenient location for the palms, so that the position is not painful for the hands. As you adapt in the asana, you should also stretch straight legs upward, keeping them strictly perpendicular as far as possible (at the initial stage of the asana, this is not necessary).
What to do if it doesn’t work?
Not everyone has access to the full version of this healing pose, therefore there is a more simplified version for them, but no less useful: the technique of performing Viparita Karani against the wall using a bolster or a blanket rolled up in a tight roller (at least 40 cm in diameter). Place it against the wall at a distance of about 30-40 cm, lie on your back so that the pelvis is located on the roller, and the legs on the wall. It is important that the legs are straight and active, so additional “motivation” is sometimes used: a small object (book, children's ball, soft toy) is placed on top of the feet. It is important not to lose this item, so the legs will inevitably be extended. Helping himself with his hands, slide his pelvis slightly against the wall, the bolster should be under the lower back, and the buttocks should hang freely to the floor, forming a slight lumbar deflection.
Hands lie freely: along the body down or to the sides, as you like. The shoulders are straightened, and the chest is maximally open and raised up due to the general position of the body.
How long do you need to be in a pose?
The technique of Viparita Karani mudra should be relatively comfortable, like any other pose in yoga. Perhaps, at the initial stage of development, some discomfort will be felt in various parts of the body, making it clear to the practitioner where he has blocks and muscle cramps. All this will pass over time, and the body will open like a flower.
At the initial stage of practice, the pose is fixed for 30-60 seconds, increasing over time to 3-5 minutes. The option against the wall can be done up to twenty minutes, subject to absolute comfort and conscious breathing.
You should also pay attention to the mental and emotional level during the stay in this yoga position: at the initial stage, monitor mental stresses, realizing why they arise, and at an advanced level, focus on working with subtle energies, the essence of which will be explained by a competent teacher.
Breath in pose
The Viparita Karani technique will not have the proper effect without proper breathing. Usually, Ujjayi is used in the practice of yoga asanas - the breath of the winner, reminiscent of the breath of Darth Vader (as explained to children who also do yoga).
For this, during the exhalation, it is necessary to squeeze the throat gap slightly (as if swallowing) - slowly passing air will create a soft hissing sound. Thanks to this principle of breathing, a greater concentration of the mind is achieved, enhanced gas exchange in the lungs and maximum enrichment of blood oxygen (and, therefore, all muscles and organs), which will lead to additional positive effects in the work of the whole human body.
Finally
In the end, I want to mention that yoga is not only for "flexible, beautiful and young." This wise science is accessible to any person: of any complexion, body structure, age, religion, and other factors holding back many people.
It is important to realize that yoga is a competition, not a sport, so it makes no sense to compare yourself with a more flexible or stronger neighbor in a yoga studio. Moreover, many people who, by the will of fate, were limited in their movements by various life vicissitudes, should not use this as an excuse (they say, I can’t do what everyone does). And this is not necessary.
Yoga teaching has about 84,000 asanas, among which there are probably 20-30, which your body can perform, which means it can gradually develop at all levels of existence.
The only and main condition for the practice of yoga is regularity and perseverance, as well as a conscious perception of what is happening. This is an indicator of successful practice, and not a famously twisted handstand or little finger of the right hand. Therefore, you should not restrain yourself with such factors insignificant for yoga. Start your journey to harmony today.