Post By:
Vishwanath Iyer
Published on: December 11, 2016
Reading time: 5 minutes
School of Yoga explains Vipareeta karani – Inverted action pose by Yogacharya Sundaram
Hatha Yoga Pradeepika on Vipareeta karani:

Sundara Vipareeta Karani – Inverted Action pose as invented by Yogacharya Sundaram
Ch 3- v7 viparitakarani, vajroli and sakticalana; these are the 10 mudras which destroy old age and death.
Ch 3 – v77 vipareetakarani: That nectar of the moon which has divine qualities gets digested by the Sun and induces ageing.
v 78 There is a divine technique by which the Sun’s face can be cheated. This should be learned under a Guru and not through theoretical study or discussions.
v 79 When the navel is above and palate below, the Sun above and moon below, then this is vipareetakarani. This should be leaned through instructions of a Guru.
v 80 In the case of one who practices this daily, the gastric fires (jataragni) are increased, so one should eat sufficient food.
v 81 If one eats non-nutritious food, then the heat will quickly consume the practitioner. On the first day, stand on the head with feet up, for only a brief moment.
v 82 Increase the duration gradually every day. After 6 months, the wrinkles and grey hair disappear. He, who practices it daily for a yama (3 hours) daily, conquers death.
School of Yoga explains – sundara-vipareeta-karani technique: (Should be learned under supervision)

Sundara vipareeta karani demonstrated by Vishwanathan
- Place 3-5 hard pillows on the mat in such a way that the pillows are at an incline of 60 degrees with respect to the floor.
- Sit at the opposite end of the pillows and slowly lower the torso over the incline on the opposite side so that the shoulders rest on the floor.
- Ensure that torso is at 45 degrees to the floor.
- Fold legs over the pillows towards the body and raise them straight into the air.
- Move the legs towards the face, so that the legs and torso are about 90 degrees with each other.
- Place hands at the sides.
- Hold position for 5 minutes, increasing up to 20 minutes. One can also split the practice into 2 periods between 3-10 minutes in duration.
- Come back to sthithi position in reverse order.
- The drishti (gaze) recommended is padhayoragre (toe of the foot gaze).
School of Yoga explains – vipareeta-karani variations
Should hard pillows not be available, it is possible to perform the asana by supporting the hip with the hands.
- Sthithi (starting) position: Lie down on the floor with hands at the sides,
- Bend the knees over the torso to touch the forehead with the knees.
- Support the hips with the hands just above the hip bone and let the hips rest on the floor, such that the torso is at 45 degrees to the floor.
- Lift the legs and align it such that it is at 90 degrees to the torso.
School of Yoga explains – vipareeta-karani benefits:
- This exercise ensures concentration of blood supply to the heart, lungs, liver, pancreas, kidneys, stomach and respiratory tract.

Classical Vipareeta Karani
- It is good for all illnesses related to the torso and neck, including respiratory disorders, heart and digestion disorders.
- This exercise builds resistance to all forms of allergies, colds and flu.
- It is excellent for treating digestive ailments, especially those related to the stomach, liver and bowels.
- This asana helps in stabilising the female reproductive organs and alleviates menstrual discomfort and cramps.
School of Yoga explains – vipareeta-karani contraindications:
- If you have any form of back ache, do not attempt this asana without adequate supervision and support.
- People with cardiac problems, lower back problems and circulatory disorders should not attempt this asana without first consulting a physician.
- Should not to be done by people having neck ailments like cervical or lumbar spondylosis or arthritis.
- People with hernia etc should avoid this asana.
- This asana should not be practiced during menstruation or pregnancy.
Some noteworthy points on sundara-vipareeta-karani:
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Hatha Yoga Pradeepika,
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,

Yogacharya Sundaram demonstrates Vipareeta Karani @ age 80+
- Vipareetha = inverted + karani = action in Sanskrit. The torso should be at right angle to the legs and toes should form a hypotenuse with the head.
- This is one of the easiest and most effective asanas for overall maintenance of health.
- Initially, practitioners will find difficulty in maintaining position, but over time, this will stabilise.
- Also, it may be difficult to maintain position for extended period of time. So, one should initially split this effort into 3-5 minutes twice with a rest interval of 2 minutes. Over time, this can be made into a single effort with time taken up to 15 minutes
Clearly & in detail very well explained.
Dhanyavād.