
Viparita Karani is one of my favourite poses. I have never turned down the opportunity to do Viparita Karani. I remember that while we were learning asanas in the Yoga Teacher Training programme, this was the only asana that I could not do. Being a perfectionist, I not only wanted to perform the asana but also to perfect it. I started practicing it daily. The more I did it, the more I started experiencing its benefits. After sitting at my desk at work for around 8–10 hours daily, this asana is my go-to pose once I reach home (and not lying on my couch). For me, it acts more like a restorative pose.

Often referred to as Legs-up-the-Wall Pose, Viparita Karani actually means “inverted,” while Karani signifies “in action.” The intention is to reverse and rebalance fluids, blood flow, and energy. However, this posture aids in reversing the flow of physical fluids as well as prana, or ‘life force energy’, as Viparita Karani is considered both a mudra and a yoga pose.
This pose has gained popularity for its numerous therapeutic benefits, both physical and mental.
According to yogic texts like the Hatha Yoga Pradipika, Viparita Karani aids in rebalancing the energy that flows through the various nadis (energy channels) and chakras (concentrated ‘wheels’ of energy located along the spine), and even states:
“After six months of practice, grey hairs and wrinkles become inconspicuous. One who practices it for three hours conquers death.”
While immortality or preventing grey hair may seem like a lofty claim, there must be more to it. This posture could potentially help lower oxidative stress, reduce inflammation, and reduce gray hairs! Also, it’s a perfect pose to help you unwind before going to bed.
Viparita Karani is an inversion that passively stretches the hip extensors, such as the gluteus maximus, and opens your chest, explains Ray Long, MD, a board-certified orthopaedic surgeon and yoga teacher. Your hips flex, and your knees extend to rest your legs against a wall. The abdomen is passive. The backs of your legs passively stretch, while your hip flexors relax.
Viparita Karani, like other inversions, affects the heart and blood vessels. For example, it makes the heart pump blood back to itself more quickly and activates the parasympathetic nervous system through the carotid and aortic baroreceptors. As such, it is a useful alternative to a headstand or shoulderstand if you have cervical spine problems.
Beyond its physical advantages, Viparita Karani holds promise for promoting mental well-being. The pose induces a sense of relaxation and calmness. This, in turn, helps alleviate stress, anxiety, and insomnia. The gentle inversion encourages a shift in perspective, fostering mental clarity and a sense of rejuvenation.
From an Ayurvedic perspective, this posture is best for calming both the vata and pitta doshas. For those who are vata dominant or experiencing a vata imbalance, Viparita Karani is one of the best yoga postures to use to restore balance to the body and mind! For people who are pitta dominant or experiencing a pitta imbalance, Legs Up the Wall is a perfect reprieve from all the heated energy.
In conclusion, Viparita Karani emerges as a versatile and accessible yoga pose with multifaceted benefits for both physical and mental well-being. I recommend further exploration through empirical research to solidify and expand your understanding of Viparita Karani’s therapeutic applications. As the field of yoga therapy continues to evolve, integrating such practices into holistic healthcare approaches holds promise for enhancing overall health and quality of life.
One Comment
Wonderfully motivating article for people who can, and who might be interested in Viparita Karani asana. the reference to medical research makes this piece a very valuable input for the art and science of Yoga.
Thank you Pradnya, for enlightening all of us about this asana