234 yoga for stress

ViPariTa Karani ●● benefits

Regulates blood pressure
inverted pose Helps treat cardiac disorders
Helps treat ear and eye ailments,
stress-related headaches, and
This is a restorative and relaxing asana, migraines
Relieves palpitations,
but the final pose is quite difficult for breathlessness, asthma,
beginners and those with stiff backs. The bronchitis, and throat ailments
Alleviates arthritis and
use of props makes the pose easier and cervical spondylosis
Relieves indigestion, diarrhea,
more restful. Viparita means “upside down” and and nausea
Helps treat kidney disorders
karani means “doing” in Sanskrit, and the blood Prevents varicose veins
and hormones circulate better through the body ●● cautions
when it is inverted. Do not practice during menstruation,
although at other times this asana
alleviates menstrual disorders. Make
props (see page 182) sure that you rest your neck and
A wAll, A wooDen block, two bolsteRs, shoulders firmly on the floor. if
AnD A blAnket necessary, use just one bolster.
the wall supports the legs. the bolsters support the back
and buttocks. a block placed between the wall and the
bolsters creates the space to lower the buttocks slightly.
the blanket makes the bolsters and block a single unit.
press your heels
against the wall

your right
knee should
touch the wall

Keep your
elbows straight

press your
fingers down
on the floor

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
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
bolsters. Then sit sideways in the middle of the both palms, fingers pointing toward the bolsters.
bolsters, and place your fingers flat on the floor Push both palms down on the floor, and move your
behind you. buttocks closer to the wall.
 Viparita Karani 235

“This asana alleviates nervous

the inner edges
exhaustion, boosts confidence,
of your feet should
touch each other and reduces depression.”

Do not allow your

feet to tilt

4 Rest your head and neck on the

floor. Lift your chest. Move
your shoulders backward toward
the bolsters. Spread your arms out
to the sides with your palms facing
the ceiling. Allow your chest,
abdomen, and pelvis to expand
and relax. Straighten and stretch
3 Bend your elbows and lower your
torso until your shoulders rest on
the floor. Straighten your legs fully. If
your legs. Close your eyes, breathe
evenly, and experience the serenity
of the pose. Stay in the pose for
your buttocks have moved away from
3–4 minutes. Gradually increase
the wall, bend your knees and place
the duration to 5–8 minutes.
both feet against the wall. Then,
press your palms down on the floor,
lift your hips, and move the buttocks
closer to the wall. Straighten your
legs again.
Keep your
abdomen soft

Extend your
arms away from press your shoulders
your torso down on the floor