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