Vipareet = Reversed; Karani = performing; Mudra= gesture or position
Vipareeta karani mudra is a classical hatha yoga mudra which is considered to be a preparatory version for beginning the practise of inverted asanas. The name implies the position of the body in relationship to the gravity as it is changed profoundly in this as well as in all the inverted postures. It is a simple yet effective asana as it not only works as preparation for inversions but also helps reestablishing the nervous connection while soothing the nerves.
How to do it?
1. The base position is lying down supine with hands to the sides.
2. Inhale deeply and hold the breath inside. Bring the legs up to the right angle from the floor while keeping the knees extended. Check how the abdomen gets engaged in the process. Continue breathing normally.
3. Now inhale deeply and while holding the breath, contract the abdomen more strongly while lifting the spine off the floor. Bring the hands to support the torso adjacent to the sacrum bone, the flat space that you feel under the lower back and place the torso at a 45 degree angle from the floor. Legs will move parallel to the floor over and behind the head. Adapt to this position. The key point of awareness is abdomen which is the central axis of building the asana from here.
4. As you get comfortable, continue breathing andextend the hips and bring the legs to a 45 degree elevation with pelvic being the base. Hands will be bear weight of the body along with the abdomen so you might experience it in your wrists and elbows.
5. Stay in the posture for minimum 30 seconds while breathing deeply through diaphragm. You will feel your diaphragm here.
6. Coming out, flex the hips bringing the legs down and in a controlled manner put the torso down on the floor with a coordinated effort of hands and abdomen.
7. Check your breath and relax the abdomen.
1. Vipareeta karani mudra, as mentioned earlier, is a nice way to build your inversion practise. It gives a stability of the core and strengthen the wrists and lower arms.
2. This asans helps in balancing the agni in the stomach which is related with assimilation, digestion and excretion.
3. Novice students can find it extremely helpful in understanding the relationships with the gravity.
4. Help in relieving the strain from the heart.
5. It is used as a primary technique along with other mudras in Kundalini Yoga, for channelising the Pran Shakti.