Vinyala

Pose sheet

Inverted Action Pose

Viparīta Karaṇīविपरीतकरणी

Raise your legs vertically, keeping your torso inclined and hips supported by your hands.

Open this pose in the 3D body

Steps

Support

Shoulders, back of neck, and elbows; both hands support the hips.

Enter

  1. Lie on your back, legs together, arms beside you, palms down.
  2. Raise legs toward your head; press arms down and lift pelvis.
  3. Ground your elbows and support your hips with both hands.
  4. Bring elbows closer; keep your torso inclined and legs vertical.

Hold

  1. Keep your legs together and feet relaxed.
  2. Leave space between your chin and chest.
  3. Support your pelvis with your abdominal muscles and hands.
  4. Keep your torso about 45 degrees above the floor.

Exit

  1. Bring your legs overhead and place your palms on the floor.
  2. Lower your spine slowly, keeping your head down.
  3. Lower your legs and rest in Śavāsana.
Breathing
Breathe normally while holding; hold after inhaling during entry and exit.
Gaze
Close your eyes.
Duration
A few seconds initially, gradually progressing to 3–5 minutes. Mudra: 5–7 rounds.

Adapt

Adaptations

  • Padded elbowsAdd padding underneath both elbows.
  • Bent kneesBend your knees when raising and lowering your legs.
  • WallSwitch to the variation with your legs resting against a wall.
  • ChairRest on your back with your legs supported on a chair.

Variations

  • Legs against a wall, pelvis supported on a bolster.
  • At the wall: soles together, knees apart (Baddha Koṇāsana).
  • Ujjayi variation: ujjayi; inhaling navel-to-throat awareness, exhaling throat; legs slightly overhead.

Signals of effort

  • Pelvis raised above your head.
  • Weight on shoulders, back of neck, and elbows.
  • Extended wrists supporting your hips.
  • Breath holds during entry and exit.