Place the head and the hands on the ground
and raise up the legs and thus remain steady. This is called Viparitakaran.
Notes:-
This is the further stage of Uttanapadasana.
This traditional pose accepted for Viparitakarani is being shown in the picture.
Technique :-
1. Take supine position,
hands straight by the side of thighs, palms resting on the ground.
2.
Slowly raise your legs together without bending at knees by pressing your hands
and stop at 30° angle.
3. After sometime raise your legs further
up and stop at 60° angle.
4. Raise it again and stop at 90° angle.
5. After few seconds, bring your legs little towards head so that your buttock
also will be raised up.
6. Support your buttocks hands. Elbows should
placed on the ground. Keep your legs straight.
7. Keeping the support
to the buttock, straighten your legs parallel to the elbows.
8. While
returning to the original position, first of all bring your legs towards head
and place the hands on the ground. Divide your weight on hands.
9. Slowly
bring your buttock on the ground and keep your legs straight.
10. Now
slowly bring the legs on the ground and keep your legs straight.
Remember :-
1. Practise Uttanapadasana well before starting the
practice of Viparitakarani.
2. Do not bend your legs at the knees.
3. While "raising the legs or returning to the original position, do
not give jerk.
4. Do not keep much distance between two elbows. Keep
them at comfortable distance (about 1 1/4 ft. distance).
Benefits and Limitations.:-
1. According to Swami Kuvalayanandaii this Asana maintains the health of thyroid
gland.
2. This Asana is advantageous in semen and testicles problem.
3. For females, it removes ovary disorder.
4. This is also useful
in dyspepsia, hernia and visceroptosis.
5. It helps in effective blood
circulation in head.
6. Those suffering from hypertension, cervical spondilitis
and operative stage of hernia should not practise it.
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