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.


  • 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.


  • Stability in the position.
  • The body adjusting to the inverted posture.
  • Vishuddhi chakra.


  • Back conditions.
  • Heart conditions.
  • High blood pressure.
  • Menstruation.
  • Pregnancy.


  • 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.