In 'Hathapradipika' an important book on Yoga accepts this
as Mudra rather than asana. But since this very much resembles
with asana position, here we have treated this as an asana.
In this asana body is in inverted position and so is called
Viprit Karani (inverted position).
and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor. Attain
the Uttanpadasana posture.
Exhaling raise the waist and push the legs backward over
support the waist with both the hands, straighten the legs
and stretch the toes towards sky. Keep the sight on
this asana the arms up to the elbows are placed on the floor.
The body from neck to the elbows is kept straight. The toes
are stretched upward. Initially if it is difficult to maintain
this asana keeping the legs straight then bend the legs slightly
while keeping the balance.
and exhaling, slightly lower the legs towards head and maintaining
the balance of the body remove the hands supporting
the waist back to the normal position.
Inhaling , place the waist on the ground keeping legs straight
as in the    Uttanpadasana.
Exhaling , bring legs back to the normal position without
jerk or speed.
asana is difficult in the beginning especially for women with
heavy hips and men with big belly's. Initially you can take
help of other person while raising the hips and waist. This
asana should be maintained for 2 to 3 minutes after sufficient
practice to get the desired results.
of the times we remain either in standing or sitting position.
Quite opposite position is taken in this asana. This helps improve
the blood circulation as impure blood easily reaches the heart.
To some extent you can get the benefits of Shirsasana (up side
down) in this posture.
asana should not be performed by people who are suffering from
heart trouble and blood pressure problems. It can only be practiced
under expert guidance.
- Keep the legs straight in knees with toes pointing to the
- Raise the lower back & buttocks off the ground.
- Hands, upper arms & elbows on the ground while supporting
the waist with the hands.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- Note that the legs can be taken towards head for maintaining
variation – legs can be straightened at 90
degrees to the floor.
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but
you can take the legs over your head while taking & releasing
- Do not move the neck while in the position.
- Do not keep the legs and back in one straight line as in
Sarvangasana (Shoulder stand).