Viparita Karani

Viparita: inverted Karani: a type of practice
(VI-puh-REET-uh kuh-ruh-NEE)

RELATED ASANAS

Sarvangasana - Halasana

ENERGETIC ALIGNMENT

Viparita Karani
Key Actions: Soften inner shoulders - Lengthen spine - Uddiyana Bandha - Cobra action in upper spine

Apana: Root hips into the ground; draw shoulders onto the back

Samana: Draw into the core with the activation of Uddiyana Bandha; shoulders stabilize behind the heart

Prana: From the hips, lengthen and rise through the side waists

Vyana: Expand the breath through the heart space

Udana: Lengthen the spine, feeling a cobra-like action through the upper spine

COMMON MISALIGNMENTS

-Hips not close enough to the wall

ASANA NOTES AND BENEFITS

FOUNDATION ANATOMY

HA/Solar - Contract – Iliopsoas, Quadriceps, Adductors
THA/Lunar - Lengthen – Full body

THREE PART VINYASA

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