Inverted Yoga Positions (VIPARITAKARANI MUDRA, HALĀSANA, SARVĀNGĀSANA, ŠIRŞĀSANA)

VIPARITAKARANI MUDRA (Stand-on-Elbow Gesture)

A) Breathing: Inhalation and Exhalation.

B) Procedure:

1. Lie on the back with hands placed sideways with palms facing upward and feet near to each other.

2. Gradually raise the legs(both) upwards by supporting the buttocks with hands; to a point, the hands are vertical to the elbows.

3. Maintain this position for one minute.

4. Slowly return to the original position.

C) Parts included: Chest, Abdomen, Waist, Thighs and Legs.

D) Effects: 1. Blood from the lower portions of the Body is well drained to the Heart, therefore circulation is bettered.

2. Superarenals and Reproductive glands are stimulated by increased circulation,

3. Abdominal Viscera is stimulated.

E) Benefits: 1. Beneficial in Piles, Varicose Veins, Hernia, and Menstrual issues in Women.

2. Uterine disorders in Women are corrected. Advised after Delivery.

3. Reproductive functions are improved.

4. Sex-life is benefited.

HALĀSANA (Plough Posture)

Precaution: Persons with Cervical Spondylosis and other Disorders of Cervical Spine, Spinal Disorders, Appendicitis or any other Severe Abdominal Diseases should not do Halāsana.

A) Breathing: Inhalation and Exhalation.

B) Procedure: 1. Lie on back, with hands placed sideways with palms facing upward and feet near to each other.

2. gradually raise the legs & the whole body upwards with support of the shoulders and hands.

3. Stretch the legs backward towards the head, until they touch the ground.

4. Maintain this position for two minutes.

5. Slowly return to the original position.

C) Parts Included: Neck, Chest, Abdomen, Back and Waist.

D) Effects: 1. The Thyroid gland and Cervical Spine are activated.

2. Spinal and Muscular circulation of the Back is improved.

3. Abdominal Viscera is stimulated.

4. Parasympathetic Nervous System is activated.

5. Liver, Spleen and Pancreas are stimulated.

E) Benefits: 1. Spine becomes flexible.

2. Height is increased.

3. Reduction of Abdominal girth occurs. 

4. Mental stress is relieved.

5. High Blood Pressure is lowered.

6. Functions of the Thyroid, Spleen, Liver and Pancreas are improved.

7. Could be beneficial in Diabetes.

8 Intestinal gases and Constipation are relieved.

9. Digestion is improved.

10. Loss of Body weight occurs.

SARVĀNGĀSANA (Stand-on-Shoulder Posture)

Precaution: Persons with Cervical Spondylosis and other Disorders of the Cervical Spine should not do Sarvängāsana.

A) Breathing: Inhalation and Exhalation.

B) Procedure: 

1. Lie on back with hands placed sideways with palms facing upward and feet close to each other.

2. Slowly raise both legs upward by supporting the buttocks with hands to 45° and finally to 90º angle to the ground.

3. Raise the buttocks and trunk with the help of support of arms and elbows.

4. Slowly raise the whole body over the shoulders till the chin is well set-up in the notch in the central, upper most chest-region (Supra-sternal notch).

5. Maintain this position for two minutes.

6. Slowly return to the original position.

C) Parts Included: Head, Neck, Abdomen, Waist, Thighs and Legs.

D) Effects: 

1. Maximum Physiological Improvement is sought.

2. Circulation of the Brain is improved.

3. Vital capacity and Breath holding time of the Lungs is improved.

4. Function of Thyroid gland is improved, because of pressure on it.

5. Muscles of the Vocal Cords, and Throat are toned up.

6. Blood from the lower portions of the Body is well drained to the Heart, therefore Circulation is bettered.

E) Benefits:

1. Memory, Intellectual power and Mental concentration are improved.

2. Beneficial in Piles, Hernia, Varicose Veins, and Menstrual disorders in Women.

3. Cordiorespiratory functions are remarkably improved.

4. High Blood Pressure is lowered.

5. Seminal Disorders are corrected.

6. Functions of the Digestive Organs and Liver are improved.

ŠIRŞĀSANA (Stand-on-Head Posture)

Širşasāna is known as the 'KING OF YOGASANA'

Precaution: Sirşāsana is not to be practised in any Diseases of the Ears, Nose, Throat, Neck and Back and by the patients of High Blood Pressure and Heart Diseases.

Note: In the beginning, Sirşāsana should be done near a wall for support. After practice, it can be done independently.

A) Breathing: Inhalation and Exhalation.

B) Procedure:

1. Place a thick carpet or blanket of about 60 cms x 60 cms, size, on the ground and keep both knees over it.

2. Interlock the fingers of the hands and make an Equivalent Triaingle with the forearms on the carpet/blanket.

3. Place the centre of the head within the triangle and support it by interlocked fingers.

4. Keep toes on the ground and raise the knees.

5. Slowly lift the toes of the ground till the trunk is perpendicular to the ground.

6. Slowly go on straightening the legs, so that finally the whole body is exactly perpendicular to the ground.

7. Maintain this position for three-five minutes.

8. Slowly return to the original position and relax.

C) Parts Included: Whole Body in the Inverted condition.

D) Effects: 1. Blood from the lower portions of the Body is well drained to the Heart and circulation is improved.

2. Circulation of the Brain is much improved.

3. Prominent Physical, Endocrine and Metabolic beneficiary changes occur.

4. Blood Pressure is lowered.

5. Circulation and Nutrition of the Scalp and Eyes are improved.

E) Benefits:

1. The whole Nervous System is benefited.

2. Intellectual Power, Memory and Mental concent- ration increases.

3. Herniation tendency is relieved.

4. Seminal Disorders are corrected and Vigour is increased.

5. Hairs are well nourished.

6. Eyes sight is improved.

Similar Topics:

• Lying Yoga Positions (BHUJANGASANA, ŚALABHĀSANA)
• Sitting Yoga Positions (PADMASANA, MATASYASANA, PASCHIMOTTANASANA, MAHA MUDRA)
• Standing Yoga Positions (Padahastasana, Ardhachakrasana, Ardhakati Chakrasana, Parivrtta Trikonasana)