Place the head and the hands on the ground and raise
up the legs and thus remain steady. This is called Viparitakaran.
Notes:- This is the further stage of Uttanapadasana.
This traditional pose accepted for Viparitakarani is being shown in the
- Take supine position,
hands straight by the side of thighs, palms resting on the ground.
raise your legs together without bending at knees by pressing your hands and stop
at 30° angle.
- After sometime raise your legs further up and stop
at 60° angle.
- Raise it again and stop at 90° angle.
- After few seconds, bring your legs little towards head so that your buttock
also will be raised up.
- Support your buttocks hands. Elbows should
placed on the ground. Keep your legs straight.
- Keeping the support
to the buttock, straighten your legs parallel to the elbows.
returning to the original position, first of all bring your legs towards head
and place the hands on the ground. Divide your weight on hands.
bring your buttock on the ground and keep your legs straight.
slowly bring the legs on the ground and keep your legs straight.
Benefits and Limitations
- Practise Uttanapadasana well before starting the practice of
- Do not bend your legs at the knees.
"raising the legs or returning to the original position, do not give jerk.
- Do not keep much distance between two elbows. Keep them at comfortable
distance (about 1 1/4 ft. distance).
- According to Swami Kuvalayanandaii this Asana maintains
the health of thyroid gland.
- This Asana is advantageous in semen and
- For females, it removes ovary disorder.
- This is also useful in dyspepsia, hernia and visceroptosis.
helps in effective blood circulation in head.
- Those suffering from
hypertension, cervical spondilitis and operative stage of hernia should not practise