Page 10 - Lesson 22.xps

MODULE-5 prāńāyāma

Yogic Practices
Vipareeta Karani Mudra

Note

Fig.22.10: Vipareet Karani Mudra
Method

1. Start with the supine position, lying on your back in a relaxed manner. Let
the hands rest on the floor next to the body and breathe normally.

2. Try to raise the legs slowly to 90 degrees to the floor.

3. Now place the hands under the lower back at the waist level. Use the hands
and elbows for support to raise your body up further.
4. Breath should be inside when you are raising the body to the vertical position.

5. Use the support of the hands to raise the body further up, till the whole
trunk is about 45 degrees to the ground and the leg are vertical. At this stage
the body weight rests on the shoulders. Hands and elbows remain to support
and balance the body.

6. In the final pose the legs are 90 degrees to the floor and the trunk is about
45 degrees to the floor.

7. Breathe normally while maintaining the steady raised position.

8. While releasing the position, the breath is held inside and the body is slowly
brought down to the supine position.

9. After performing Vipareeta Karani Mudra; counter asanas like Matyasana,
Ushtrasana or Supta Vajrasana is performed.

Physical Education and Yog
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