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Posture 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).
Pre position Supine Position.
  1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture.
  2. Exhaling raise the waist and push the legs backward over the head.
  3. Inhailing support the waist with both the hands, straighten the legs and stretch the toes towards sky. Keep the sight on the toes.
  4. Continue normal breathing.
Position In 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.
  1. 1.Inhale 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.
  2. Inhaling , place the waist on the ground keeping legs straight as in the    Uttanpadasana.
  3. Exhaling , bring legs back to the normal position without jerk or speed.
Duration This 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.
Internal Effects Most 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.
Precaution This 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.
Do’s & Don’ts Do’s
- Keep the legs straight in knees with toes pointing to the sky.
- 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 the balance.

Advanced 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 the position.
- 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).

Reference Book:- Yoga Pravesh
Author :- Yogacharya Vishwas Mandlik


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