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Viparita Karani Viparita karani

1 min
32 score
3 kcal
Inverted Poses
Static
Viparita Karani
hourglass-icon 1 min
asana miniature
01:17
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

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This lesson is available to club members
This lesson is available by subscription

Favorable effect

  • Relaxes the neck muscles
  • Stimulates the function of the thyroid gland
  • Calms the mind
  • Develops flexibility in the legs
  • Promotes weight loss
  • Stimulates metabolism

Contraindications

Pregnancy
Menstruation
High blood pressure
Hyperthyroidism

Technique of execution

Bend your legs. Pull your knees towards your chest, and lift your pelvis up onto your hands. Straighten your legs, and hold this position, resting your pelvis on your hands. Your feet should be in the air, slightly past your head. Stretch your toes back towards yourself. Press your head, shoulder blades, and elbows firmly into the floor. Breathe evenly. Then bend your legs. Slowly bring your back down to the floor, one vertebra at a time. Return to corpse pose.

Upload date:2025-09-22T10:08:30+00:00

What to do if it does not work out, as in the video

1
If you feel discomfort in your elbows, place a folded blanket underneath them for padding.
2
If you feel unstable, try to bring elbows as close to each other as possible, without strain.

Where can I meet

Lesson search
Challenges

Viparita Karani occurs 40 times in ready-made lessons

Theme Title Time
Strength
Strong Arms 90 min
90 min
Relax
Anti-Stress 60 min
60 min
Aging
Yoga 60+ for Blood Pressure Depression 25 min
25 min
Aging
Yoga 60+ for Blood Pressure Depression 30 min
30 min
Aging
Yoga 60+ for Anxiety Release 30 min
30 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Sports
Post-Run 90 min
90 min
Weight Loss
Weight Loss I 60 min
60 min
Relax
Relaxation 25 min
25 min
Relax
Relaxation 30 min
30 min
Relax
Relaxation 45 min
45 min
Weight Loss
Weight Loss II 20 min
20 min
Traveling
Postflight 30 min
30 min
Liver
Quit Drinking 25 min
25 min
Liver
Quit Drinking 60 min
60 min
Energy
Tibetan gymnastics 10 min
10 min
Energy
Tibetan gymnastics 30 min
30 min
Energy
Tibetan gymnastics 45 min
45 min
Energy
Tibetan gymnastics 90 min
90 min
Depression
Release from anxiety 60 min
60 min
Energy
Static Complex 45 min
45 min
Kidneys
Swelling removal 25 min
25 min
Sex
Prolongation of pleasure 45 min
45 min
Joints
Opening of the hip joints 30 min
30 min
Weight Loss
Fit Body 30 min
30 min
Weight Loss
Fit Body 45 min
45 min
Stress
Inner Harmony 20 min
20 min
Balance
Balance Development 20 min
20 min
Balance
Balance Development 25 min
25 min
Relax
Yin yoga 15 min
15 min
Stress
Yoga after a workday 60 min
60 min
Joints
Graceful Wrists and Hands 25 min
25 min
Sports
Yoga for Football Players 15 min
15 min
Joints
Yoga for Feet and Ankles 25 min
25 min
Breath
Yoga for Vegetative-vascular dystonia 20 min
20 min
Breath
Yoga for Vegetative-vascular dystonia 25 min
25 min
Focus
Yoga for ADHD 25 min
25 min
Focus
Yoga for ADHD 30 min
30 min
Back
Yoga for Shoulders and Shoulder Blades 15 min
15 min

Viparita Karani occurs 79 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 11, 12, 13, 14, 17, 18, 19
4 w. 11, 12, 13, 14, 17, 18, 19
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 4, 5, 7, 8, 9, 28
4 w. 4, 5, 7, 8, 9, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 3
4 w. 3
Stress
Anti-Stress in 28 Days 4 w.
Day: 23
4 w. 23
Split
Front split in 35 Days 5 w.
Day: 34
5 w. 34
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 8
4 w. 3, 8
Energy
Energy Wake Up in 28 Days 4 w.
Day: 5
4 w. 5
Flexibility
Yoga Start in 21 Days 3 w.
Day: 11, 13, 15, 21
3 w. 11, 13, 15, 21
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 1, 3, 4
4 w. 1, 3, 4
Balance
Improve Your Balance in 28 Days 4 w.
Day: 4, 11, 16, 17, 19
4 w. 4, 11, 16, 17, 19
Abs
6-Pack in 28 Days 4 w.
Day: 2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 21, 22, 27
4 w. 21, 22, 27
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 12, 14
2 w. 12, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 18
3 w. 18
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 9, 10, 11, 12, 19, 20, 21, 23, 25, 26
4 w. 9, 10, 11, 12, 19, 20, 21, 23, 25, 26
Arms
Strong Arms in 28 Days 4 w.
Day: 5
4 w. 5
Legs
Slender Legs in 28 Days 4 w.
Day: 5, 9
4 w. 5, 9
Relax
Relaxation in 28 Days 4 w.
Day: 25, 26
4 w. 25, 26
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 2
1 w. 2
Arms
Strong Arms in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 1, 2, 3, 4
2 w. 1, 2, 3, 4
Abs
6-Pack in 14 Days 2 w.
Day: 1
2 w. 1
Balance
Improve Your Balance in 7 Days 1 w.
Day: 4
1 w. 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 2
1 w. 2
Balance
Improve Your Balance in 14 Days 2 w.
Day: 1
2 w. 1
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 3
2 w. 3
Relax
Relaxation in 14 Days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 2
3 w. 2
Stress
Anti-Stress in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 8, 9, 10, 11
3 w. 8, 9, 10, 11
Balance
Improve Your Balance in 21 Days 3 w.
Day: 4, 8
3 w. 4, 8
Abs
6-Pack in 21 Days 3 w.
Day: 8
3 w. 8
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 2
3 w. 2
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 10
3 w. 10
Arms
Strong Arms in 21 Days 3 w.
Day: 8, 9
3 w. 8, 9
Relax
Relaxation in 21 Days 3 w.
Day: 8, 9, 10
3 w. 8, 9, 10
Habits
Quit Smoking in 28 Days 4 w.
Day: 19
4 w. 19
Habits
Stop Drinking in 28 Days 4 w.
Day: 24
4 w. 24
Energy
Static complex in 7 days 1 w.
Day: 1
1 w. 1
Energy
Static complex in 14 days 2 w.
Day: 13
2 w. 13
Energy
Static complex in 21 days 3 w.
Day: 5, 8, 9
3 w. 5, 8, 9
Energy
Static complex in 28 days 4 w.
Day: 4, 5, 6, 7
4 w. 4, 5, 6, 7
Stress
Release from anxiety in 7 days 1 w.
Day: 1, 2
1 w. 1, 2
Stress
Release from anxiety in 14 days 2 w.
Day: 4
2 w. 4
Stress
Release from anxiety in 28 days 4 w.
Day: 5
4 w. 5
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 24, 25
12 w. 24, 25
Split
Front split in 28 Days 4 w.
Day: 1, 2
4 w. 1, 2
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Split
Side split in 35 days 5 w.
Day: 6, 9, 10
5 w. 6, 9, 10
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 3, 5
1 w. 3, 5
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 4, 6, 9, 10
3 w. 4, 6, 9, 10
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 3, 4
4 w. 2, 3, 4
Joints
Hip Opening in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Joints
Hip Opening in 14 Days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Joints
Hip Opening in 21 Days 3 w.
Day: 7
3 w. 7
Joints
Hip Opening in 28 Days 4 w.
Day: 7, 10
4 w. 7, 10
Harmony
Inner Harmony in 7 Days 1 w.
Day: 4
1 w. 4
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6
2 w. 6
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4
3 w. 4
Harmony
Inner Harmony in 28 Days 4 w.
Day: 3, 4, 6
4 w. 3, 4, 6
Cardio
Healthy Heart in 21 Days 3 w.
Day: 7
3 w. 7
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 1
1 w. 1
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 3, 6
5 w. 1, 3, 6
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 3
1 w. 3
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 1
2 w. 1
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 1, 3, 5
4 w. 1, 3, 5
Neck
Healthy Neck in 7 Days 1 w.
Day: 5
1 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 3
3 w. 3
Head
Relief from headache in 7 days 1 w.
Day: 1, 5, 7
1 w. 1, 5, 7
Head
Relief from headache in 14 days 2 w.
Day: 4
2 w. 4
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1, 5
1 w. 1, 5
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 1, 2, 3, 4, 5
1 w. 1, 2, 3, 4, 5
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 1
2 w. 1
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 1
3 w. 1
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 1
4 w. 1
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 7
1 w. 7

Details of the exercise

Category
Inverted Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
145 out of 441

Where can I meet

Lesson search
Challenges

Viparita Karani occurs 40 times in ready-made lessons

Lesson Duration
Strong Arms 90 min
Anti-Stress 60 min
Yoga 60+ for Blood Pressure Depression 25 min
Yoga 60+ for Blood Pressure Depression 30 min
Yoga 60+ for Anxiety Release 30 min
Healthy Sleep 45 min
Healthy Sleep 60 min
Post-Run 90 min
Weight Loss I 60 min
Relaxation 25 min
Relaxation 30 min
Relaxation 45 min
Weight Loss II 20 min
Postflight 30 min
Quit Drinking 25 min
Quit Drinking 60 min
Tibetan gymnastics 10 min
Tibetan gymnastics 30 min
Tibetan gymnastics 45 min
Tibetan gymnastics 90 min
Release from anxiety 60 min
Static Complex 45 min
Swelling removal 25 min
Prolongation of pleasure 45 min
Opening of the hip joints 30 min
Fit Body 30 min
Fit Body 45 min
Inner Harmony 20 min
Balance Development 20 min
Balance Development 25 min
Yin yoga 15 min
Yoga after a workday 60 min
Graceful Wrists and Hands 25 min
Yoga for Football Players 15 min
Yoga for Feet and Ankles 25 min
Yoga for Vegetative-vascular dystonia 20 min
Yoga for Vegetative-vascular dystonia 25 min
Yoga for ADHD 25 min
Yoga for ADHD 30 min
Yoga for Shoulders and Shoulder Blades 15 min

Viparita Karani occurs 79 times in ready-made courses

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 11, 12, 13, 14, 17, 18, 19
4 w. 11, 12, 13, 14, 17, 18, 19
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 4, 5, 7, 8, 9, 28
4 w. 4, 5, 7, 8, 9, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 3
4 w. 3
Stress
Anti-Stress in 28 Days 4 w.
Day: 23
4 w. 23
Split
Front split in 35 Days 5 w.
Day: 34
5 w. 34
Depression
Overcoming Depression in 28 Days 4 w.
Day: 3, 8
4 w. 3, 8
Energy
Energy Wake Up in 28 Days 4 w.
Day: 5
4 w. 5
Flexibility
Yoga Start in 21 Days 3 w.
Day: 11, 13, 15, 21
3 w. 11, 13, 15, 21
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 1, 3, 4
4 w. 1, 3, 4
Balance
Improve Your Balance in 28 Days 4 w.
Day: 4, 11, 16, 17, 19
4 w. 4, 11, 16, 17, 19
Abs
6-Pack in 28 Days 4 w.
Day: 2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 21, 22, 27
4 w. 21, 22, 27
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 12, 14
2 w. 12, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 18
3 w. 18
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 9, 10, 11, 12, 19, 20, 21, 23, 25, 26
4 w. 9, 10, 11, 12, 19, 20, 21, 23, 25, 26
Arms
Strong Arms in 28 Days 4 w.
Day: 5
4 w. 5
Legs
Slender Legs in 28 Days 4 w.
Day: 5, 9
4 w. 5, 9
Relax
Relaxation in 28 Days 4 w.
Day: 25, 26
4 w. 25, 26
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 2
1 w. 2
Arms
Strong Arms in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 1, 2, 3, 4
2 w. 1, 2, 3, 4
Abs
6-Pack in 14 Days 2 w.
Day: 1
2 w. 1
Balance
Improve Your Balance in 7 Days 1 w.
Day: 4
1 w. 4
Stress
Anti-Stress in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Immunity
Boost Your Immune in 7 Days 1 w.
Day: 2
1 w. 2
Balance
Improve Your Balance in 14 Days 2 w.
Day: 1
2 w. 1
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 3
2 w. 3
Relax
Relaxation in 14 Days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 2
3 w. 2
Stress
Anti-Stress in 21 Days 3 w.
Day: 1, 2
3 w. 1, 2
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 8, 9, 10, 11
3 w. 8, 9, 10, 11
Balance
Improve Your Balance in 21 Days 3 w.
Day: 4, 8
3 w. 4, 8
Abs
6-Pack in 21 Days 3 w.
Day: 8
3 w. 8
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 2
3 w. 2
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 10
3 w. 10
Arms
Strong Arms in 21 Days 3 w.
Day: 8, 9
3 w. 8, 9
Relax
Relaxation in 21 Days 3 w.
Day: 8, 9, 10
3 w. 8, 9, 10
Habits
Quit Smoking in 28 Days 4 w.
Day: 19
4 w. 19
Habits
Stop Drinking in 28 Days 4 w.
Day: 24
4 w. 24
Energy
Static complex in 7 days 1 w.
Day: 1
1 w. 1
Energy
Static complex in 14 days 2 w.
Day: 13
2 w. 13
Energy
Static complex in 21 days 3 w.
Day: 5, 8, 9
3 w. 5, 8, 9
Energy
Static complex in 28 days 4 w.
Day: 4, 5, 6, 7
4 w. 4, 5, 6, 7
Stress
Release from anxiety in 7 days 1 w.
Day: 1, 2
1 w. 1, 2
Stress
Release from anxiety in 14 days 2 w.
Day: 4
2 w. 4
Stress
Release from anxiety in 28 days 4 w.
Day: 5
4 w. 5
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 24, 25
12 w. 24, 25
Split
Front split in 28 Days 4 w.
Day: 1, 2
4 w. 1, 2
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Split
Side split in 35 days 5 w.
Day: 6, 9, 10
5 w. 6, 9, 10
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 3, 5
1 w. 3, 5
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 4, 6, 9, 10
3 w. 4, 6, 9, 10
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 2, 3, 4
4 w. 2, 3, 4
Joints
Hip Opening in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Joints
Hip Opening in 14 Days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Joints
Hip Opening in 21 Days 3 w.
Day: 7
3 w. 7
Joints
Hip Opening in 28 Days 4 w.
Day: 7, 10
4 w. 7, 10
Harmony
Inner Harmony in 7 Days 1 w.
Day: 4
1 w. 4
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6
2 w. 6
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4
3 w. 4
Harmony
Inner Harmony in 28 Days 4 w.
Day: 3, 4, 6
4 w. 3, 4, 6
Cardio
Healthy Heart in 21 Days 3 w.
Day: 7
3 w. 7
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 1
1 w. 1
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 1, 3, 6
5 w. 1, 3, 6
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 3
1 w. 3
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 1
2 w. 1
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 1, 3, 5
4 w. 1, 3, 5
Neck
Healthy Neck in 7 Days 1 w.
Day: 5
1 w. 5
Neck
Healthy Neck in 21 Days 3 w.
Day: 3
3 w. 3
Head
Relief from headache in 7 days 1 w.
Day: 1, 5, 7
1 w. 1, 5, 7
Head
Relief from headache in 14 days 2 w.
Day: 4
2 w. 4
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1, 5
1 w. 1, 5
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 1, 2, 3, 4, 5
1 w. 1, 2, 3, 4, 5
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 1
2 w. 1
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 1
3 w. 1
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 1
4 w. 1
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 7
1 w. 7

Reward

Flexibility
3
Stamina
7
Focus
5
Strength
8
Mobility
4
Balance
5
Урок 78 ( Viparita Karani )

1 / 1 асан
asana
01:17
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Technique of execution

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