Inverted pose
Vipareet karani asana
- Lie in the PMA2 Base Position.
- Bend both knees and draw the thighs close to the chest.
- Straighten the legs up and over the body towards the head.
- Press the arms into the floor, raise the buttocks and take the legs further over the head.
- Turn the palms up, bend the elbows and draw the elbows toward each other.
- Rest the top of the hips on the base of the palms.
- Make any adjustments required to stabilise the position so that the torso is at a 45 degree angle with the floor and the hands support the weight of the body.
- Raise the legs vertical and press the heels up to the ceiling.
- Relax in the final position for as long as comfortable.
- To release, bend the knees towards the chest, return the arms to the floor with the palms faced down then gently roll the body back onto the floor.
Breathing
- Inhale while in the lying position.
- Retain the breath inside while coming into the position.
- Breath naturally while holding the position.
- Retain the breath inside while releasing the position.
Awareness
- Stability in the position.
- The body adjusting to the inverted posture.
- Vishuddhi chakra.
Contraindications
- Back conditions.
- Heart conditions.
- High blood pressure.
- Menstruation.
- Pregnancy.
Benefits
- Balances the circulatory, respiratory, digestive, reproductive, nervous and endocrine systems.
- Calms the brain and helps relieve stress and mild depression.
- Improves digestion.
- Tones the legs and buttocks.
- Helps relieve the symptoms of menopause.
- Reduces fatigue and alleviates insomnia.
