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| Viparita Karani Asana
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| Viparita refers to inverted, or turned around. Karani refers to action. Viparita Karani hence, refers to inverting oneself.
 Steps for Practice of Viparita Karani Asana:
Take supine position, hands straight by the side of thighs, palms resting on the ground.
Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
After sometime raise your legs further up and stop at 60° angle.
Raise it again and stop at 90° angle.
After few seconds, bring your legs little towards head so that your buttock also will be raised up.
Support your buttocks hands. Elbows should placed on the ground. Keep your legs straight.
Keeping the support to the buttock, straighten your legs parallel to the elbows.
While returning to the original position, first of all bring your legs towards head and place the hands on the ground. Divide your weight on hands.
Slowly bring your buttock on the ground and keep your legs straight.
Now slowly bring the legs on the ground and keep your legs straight.
Benefits of Viparita Karani Asana
According to Swami Kuvalayanandaii this Asana maintains the health of thyroid gland.
This Asana is advantageous in semen and testicles problem.
For females, it removes ovary disorder.
This is also useful in dyspepsia, hernia and Visceroptosis.
It helps in effective blood circulation in head.
Relieves tired or cramped legs and feet.
Gently stretches the back legs, front torso, and the back of the neck.
Relieves mild backache
Calms the mind.
Precautions during practising Viparita Karani Asana
Practice Uttana Padasana well before starting the practice of Viparita Karani.
Do not bend your legs at the knees.
While raising the legs or returning to the original position, do not give jerk.
Do not keep much distance between two elbows. Keep them at comfortable distance (about 1 1/4 ft. distance).
Those suffering from hypertension, cervical spondilitis and operative stage of hernia should not practice it.
Beginner`s tip: Use your breath to ground the heads of the thighs bones into the wall, which helps release your groins, belly, and spine. In the pose, imagine that each inhalation is descending through your torso and pressing the heads of your thigh bones closer to the wall. Then with each exhale, pin your thighs to the wall and let your torso spill over the bolster away from the wall and onto the floor.
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