Viparita Karani

An inverted posture in hatha yoga

Viparita Karani, with extension in the spine.

Viparita Karani, also known as "legs-up-the-wall pose", is an inverted posture (asana) or mudra in hatha yoga. In modern yoga as exercise, it is commonly practiced with support from a wall or bolsters, making it a gentle, restorative posture.

Etymology and Origins

Viparita Karani in a shoulder stand (Sarvangasana) from an illustrated manuscript of the Joga Pradipika (1830).

The Sanskrit term Viparita Karani is derived from:

• विपरीत (viparīta) – "inverted" or "reversed".
• करणी (karaṇī) – "a particular type of practice" or "action".

The pose has been practiced in hatha yoga since the 17th century, appearing under various names such as:

• Narakasana
• Kapalasana
• Viparitakaranasana

Historically, as a mudra, its purpose was to reverse the downward flow of amrita (the life-giving substance in yogic tradition) using gravity to promote longevity and spiritual awakening.

Description

Viparita Karani can refer to any inverted posture in yoga, including:

• Shoulder stand (Sarvangasana)
• Headstand (Sirsasana)
• Handstand (Adho Mukha Vrksasana)

In classical yoga texts like the Hatha Yoga Pradipika, it is categorized as a mudra rather than an asana. Unlike postures that build physical steadiness, this practice aims to redirect energy (kundalini) upwards using gravity.

In modern yoga, the pose is often performed as a restorative posture, with the back and hips supported by blankets, bolsters, or a wall. The legs may be extended against a wall or kept free in the air.

Benefits

Viparita Karani is considered therapeutic and is often included in restorative yoga sessions. Some of its benefits include:

• Improved circulation – Encourages venous return and reduces leg swelling.
• Nervous system relaxation – Activates the parasympathetic nervous system, reducing stress and anxiety.
• Relief from lower back pain – Gentle spinal decompression.
• Reduction of insomnia – Promotes relaxation for better sleep.
• Alleviation of menstrual discomfort – Used in therapeutic yoga for menstrual relief.

Variations

Viparita Karani can be modified in several ways:

• Basic pose – Legs rest against a wall, back supported by the ground or props.
• Baddha Konasana variation – Soles of the feet touch in a butterfly position.
• Straddle variation – Legs fall outward into a wide "V" shape.
• Urdhva Prasarita Padasana variation – Legs extended vertically without wall support.

Contraindications

Although generally safe, Viparita Karani should be avoided in cases of:

• Severe neck or back issues – Avoid unsupported versions.
• Uncontrolled high blood pressure – Can increase pressure in the head.
• Glaucoma or retinal issues – Inversions may increase intraocular pressure.
• Pregnancy (third trimester) – Modifications are required for safety.

Related Asanas

Viparita Karani is closely related to other inverted postures, including:

• Sarvangasana (Shoulder Stand)
• Sirsasana (Headstand)
• Setu Bandhasana (Bridge Pose)
• Adho Mukha Vrksasana (Handstand)