Why is it called Viparita Karani Mudra?
Viparita Karani Mudra, also known as the Inverted Action Gesture or Legs-Up-the-Wall Pose, is a classical yogic mudra designed to reverse the flow of energy in the body. The name comes from Sanskrit: Viparita means "reversed" and Karani means "action", together signifying a reverse action posture that stimulates both physical and mental well-being.
How to Perform Viparita Karani Mudra
- Lie down on your back in Shavasana (corpse pose).
- Inhale slowly and lift your legs up together, initially using your hands for support.
- Engage your thighs and core muscles to gradually reduce hand support.
- Slowly lift your buttocks and waist, then bring both legs behind your head if comfortable.
- Exhale and lower the legs so they form a 20°-40° angle with the floor.
- Rest your body weight on the neck and waist while keeping the body in a vertical plane.
- In the final posture eyes should gaze upward, legs are straight and extended, hands support the waist, spine is straight, forming a 45°-60° angle with the floor (note: Sarvangasana is 90°)
- Breathe deeply and calmly throughout the session.
|
