Viparita Karani Pose Viparita karani

: 1 min

: 32 points

: 3 kcal

Inversions

Static

Benefits

Relaxes the neck muscles
Helps shift your attention
Improves leg flexibility
Supports physical activity during weight loss

Contraindications

Pregnancy

Menstruation

High blood pressure

Hyperthyroidism

Technique

Lie on your back, bend your knees and use your hands to lift your straight legs upward and slightly behind your head. Raise your pelvis and support your lower back with your hands. Keep your head, shoulder blades and elbows on the floor, drawing your toes toward you. Take 5–7 even breaths. Bend your knees and slowly lower your back to the floor one vertebra at a time.

If It’s Difficult

Move your elbows closer together for a steadier base and keep your neck relaxed. Place a folded blanket beneath your elbows if the floor feels uncomfortable.

Where It Appears

Yoga

Challenges

Viparita Karani Pose appears 40 time in yoga classes

Topic	Title	Time
Strength	Strong Arms 90 min	90 min
Relaxation	Stress Relief 60 min	60 min
Active ageing	Yoga 60+ for High Blood Pressure 25 min	25 min
Active ageing	Yoga 60+ for High Blood Pressure 30 min	30 min
Active ageing	Yoga 60+: Calm 30 min	30 min
Sleep	Sound Sleep 45 min	45 min
Sleep	Sound Sleep 60 min	60 min
Running	After Your Run 90 min	90 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Relaxation	Relaxation 25 min	25 min
Relaxation	Relaxation 30 min	30 min
Relaxation	Relaxation 45 min	45 min
Weight loss	Intensive Weight Loss 20 min	20 min
Travel	After Your Flight 30 min	30 min
Liver	I Can Go Without Alcohol 25 min	25 min
Liver	I Can Go Without Alcohol 60 min	60 min
Energy	Tibetan Exercises 10 min	10 min
Energy	Tibetan Exercises 30 min	30 min
Energy	Tibetan Exercises 45 min	45 min
Energy	Tibetan Exercises 90 min	90 min
Depression	Anxiety Relief 60 min	60 min
Energy	Static Routine 45 min	45 min
Flexibility	Swelling Relief 25 min	25 min
Energy	Longer-Lasting Pleasure 45 min	45 min
Flexibility	Hip Joints 30 min	30 min
Weight loss	Slim Body 30 min	30 min
Weight loss	Slim Body 45 min	45 min
Stress relief	Inner Harmony 20 min	20 min
Balance	Better Balance 20 min	20 min
Balance	Better Balance 25 min	25 min
Relaxation	Yin Yoga 15 min	15 min
Stress relief	After Work 60 min	60 min
Arms	Hands and Wrists 25 min	25 min
Sports	Yoga for Football Players 15 min	15 min
Legs	Feet and Ankles 25 min	25 min
Cardio	Calm and Vitality 20 min	20 min
Cardio	Calm and Vitality 25 min	25 min
Stress relief	Yoga for ADHD 25 min	25 min
Stress relief	Yoga for ADHD 30 min	30 min
Back	Shoulders and Shoulder Blades 15 min	15 min

Viparita Karani Pose appears 90 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 11, 12, 13, 14, 17, 18, 19	4 wk	11, 12, 13, 14, 17, 18, 19
Weight loss	Weight Loss 4 wk Day: 4, 5, 7, 8, 9, 28	4 wk	4, 5, 7, 8, 9, 28
Back	Healthy Back 4 wk Day: 3	4 wk	3
Stress relief	Stress Relief 4 wk Day: 23	4 wk	23
Whole body	Front Splits 5 wk Day: 34	5 wk	34
Stress relief	Overcoming Depression 4 wk Day: 3, 8	4 wk	3, 8
Weight loss	Awaken Your Strength 4 wk Day: 5	4 wk	5
Beginners	Yoga for Beginners 3 wk Day: 11, 13, 15, 21	3 wk	11, 13, 15, 21
Sleep	Healthy Sleep 4 wk Day: 1, 3, 4	4 wk	1, 3, 4
Whole body	Build Your Balance 4 wk Day: 4, 11, 16, 17, 19	4 wk	4, 11, 16, 17, 19
Weight loss	Toned Abs 4 wk Day: 2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 wk	2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Whole body	Touch the Floor 4 wk Day: 21, 22, 27	4 wk	21, 22, 27
Weight loss	Weight Loss 2 wk Day: 12, 14	2 wk	12, 14
Weight loss	Weight Loss 1 wk Day: 7	1 wk	7
Weight loss	Weight Loss 3 wk Day: 18	3 wk	18
Confidence	Boost Your Self-Esteem 4 wk Day: 9, 10, 11, 12, 19, 20, 21, 23, 25, 26	4 wk	9, 10, 11, 12, 19, 20, 21, 23, 25, 26
Whole body	Strong Arms 4 wk Day: 5	4 wk	5
Weight loss	Lean Legs 4 wk Day: 5, 9	4 wk	5, 9
Stress relief	Relaxation 4 wk Day: 25, 26	4 wk	25, 26
Beginners	First Steps in Meditation 1 wk Day: 2	1 wk	2
Whole body	Strong Arms 2 wk Day: 1, 2	2 wk	1, 2
Sleep	Healthy Sleep 2 wk Day: 1, 2, 3, 4	2 wk	1, 2, 3, 4
Weight loss	Toned Abs 2 wk Day: 1	2 wk	1
Whole body	Build Your Balance 1 wk Day: 4	1 wk	4
Stress relief	Stress Relief 1 wk Day: 1, 2	1 wk	1, 2
Health	Strengthen Your Immunity 1 wk Day: 2	1 wk	2
Whole body	Build Your Balance 2 wk Day: 1	2 wk	1
Confidence	Boost Your Self-Esteem 2 wk Day: 3	2 wk	3
Stress relief	Relaxation 2 wk Day: 1, 2, 3	2 wk	1, 2, 3
Health	Strengthen Your Immunity 3 wk Day: 2	3 wk	2
Stress relief	Stress Relief 3 wk Day: 1, 2	3 wk	1, 2
Sleep	Healthy Sleep 3 wk Day: 8, 9, 10, 11	3 wk	8, 9, 10, 11
Whole body	Build Your Balance 3 wk Day: 4, 8	3 wk	4, 8
Weight loss	Toned Abs 3 wk Day: 8	3 wk	8
Beginners	First Steps in Meditation 3 wk Day: 2	3 wk	2
Confidence	Boost Your Self-Esteem 3 wk Day: 10	3 wk	10
Whole body	Strong Arms 3 wk Day: 8, 9	3 wk	8, 9
Stress relief	Relaxation 3 wk Day: 8, 9, 10	3 wk	8, 9, 10
Health	Quit Smoking 4 wk Day: 19	4 wk	19
Health	Quit Drinking 4 wk Day: 24	4 wk	24
Whole body	Static Practice 1 wk Day: 1	1 wk	1
Whole body	Static Practice 2 wk Day: 13	2 wk	13
Whole body	Static Practice 3 wk Day: 5, 8, 9	3 wk	5, 8, 9
Whole body	Static Practice 4 wk Day: 4, 5, 6, 7	4 wk	4, 5, 6, 7
Stress relief	Relief from Anxiety 1 wk Day: 1, 2	1 wk	1, 2
Stress relief	Relief from Anxiety 2 wk Day: 4	2 wk	4
Stress relief	Relief from Anxiety 4 wk Day: 5	4 wk	5
Men's health	Prolong Sexual Pleasure 12 wk Day: 24, 25	12 wk	24, 25
Whole body	Front Splits 4 wk Day: 1, 2	4 wk	1, 2
Whole body	Middle Splits 4 wk Day: 4	4 wk	4
Whole body	Middle Splits 5 wk Day: 6, 9, 10	5 wk	6, 9, 10
Health	Reduce Puffiness 1 wk Day: 3, 5	1 wk	3, 5
Health	Reduce Puffiness 2 wk Day: 1, 2	2 wk	1, 2
Health	Reduce Puffiness 3 wk Day: 4, 6, 9, 10	3 wk	4, 6, 9, 10
Health	Reduce Puffiness 4 wk Day: 2, 3, 4	4 wk	2, 3, 4
Whole body	Open Your Hips 1 wk Day: 1, 2	1 wk	1, 2
Whole body	Open Your Hips 2 wk Day: 1, 2, 3	2 wk	1, 2, 3
Whole body	Open Your Hips 3 wk Day: 7	3 wk	7
Whole body	Open Your Hips 4 wk Day: 7, 10	4 wk	7, 10
Stress relief	Inner Harmony 1 wk Day: 4	1 wk	4
Stress relief	Inner Harmony 2 wk Day: 6	2 wk	6
Stress relief	Inner Harmony 3 wk Day: 4	3 wk	4
Stress relief	Inner Harmony 4 wk Day: 3, 4, 6	4 wk	3, 4, 6
Health	Healthy Heart 3 wk Day: 7	3 wk	7
Whole body	Advanced Yoga 1 wk Day: 1	1 wk	1
Whole body	Advanced Yoga 5 wk Day: 1, 3, 6	5 wk	1, 3, 6
Women's health	Postpartum Recovery 1 wk Day: 3	1 wk	3
Women's health	Postpartum Recovery 2 wk Day: 1	2 wk	1
Women's health	Postpartum Recovery 4 wk Day: 1, 3, 5	4 wk	1, 3, 5
Back	Healthy Neck 1 wk Day: 5	1 wk	5
Back	Healthy Neck 3 wk Day: 3	3 wk	3
Health	Headache Relief 1 wk Day: 1, 5, 7	1 wk	1, 5, 7
Health	Headache Relief 2 wk Day: 4	2 wk	4
Whole body	Beautiful Bust 1 wk Day: 1, 5	1 wk	1, 5
Health	Healthy Digestion 1 wk Day: 1, 2, 3, 4, 5	1 wk	1, 2, 3, 4, 5
Health	Healthy Digestion 2 wk Day: 1	2 wk	1
Health	Healthy Digestion 3 wk Day: 1	3 wk	1
Health	Healthy Digestion 4 wk Day: 1	4 wk	1
Men's health	Prolong Sexual Pleasure 1 wk Day: 7	1 wk	7
Stress relief	Yoga in the Big City 1 wk Day: 1, 2, 3	1 wk	1, 2, 3
Stress relief	Yoga in the Big City 3 wk Day: 1, 2, 3	3 wk	1, 2, 3
Stress relief	Yoga in the Big City 4 wk Day: 1, 2, 3	4 wk	1, 2, 3
Whole body	Flexibility Whisperer 1 wk Day: 1, 3	1 wk	1, 3
Whole body	Flexibility Whisperer 2 wk Day: 1, 3	2 wk	1, 3
Whole body	Flexibility Whisperer 3 wk Day: 1, 3	3 wk	1, 3
Whole body	Flexibility Whisperer 4 wk Day: 1, 3	4 wk	1, 3
Weight loss	Intensive Weight Loss 1 wk Day: 1	1 wk	1
Weight loss	Intensive Weight Loss 2 wk Day: 1	2 wk	1
Weight loss	Intensive Weight Loss 3 wk Day: 1	3 wk	1
Weight loss	Intensive Weight Loss 4 wk Day: 1	4 wk	1

Exercise Details

Where It Appears

Yoga

Challenges

Viparita Karani Pose appears 40 time in yoga classes

Class	Duration
Strong Arms	90 min
Stress Relief	60 min
Yoga 60+ for High Blood Pressure	25 min
Yoga 60+ for High Blood Pressure	30 min
Yoga 60+: Calm	30 min
Sound Sleep	45 min
Sound Sleep	60 min
After Your Run	90 min
Yoga for Weight Loss	60 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Intensive Weight Loss	20 min
After Your Flight	30 min
I Can Go Without Alcohol	25 min
I Can Go Without Alcohol	60 min
Tibetan Exercises	10 min
Tibetan Exercises	30 min
Tibetan Exercises	45 min
Tibetan Exercises	90 min
Anxiety Relief	60 min
Static Routine	45 min
Swelling Relief	25 min
Longer-Lasting Pleasure	45 min
Hip Joints	30 min
Slim Body	30 min
Slim Body	45 min
Inner Harmony	20 min
Better Balance	20 min
Better Balance	25 min
Yin Yoga	15 min
After Work	60 min
Hands and Wrists	25 min
Yoga for Football Players	15 min
Feet and Ankles	25 min
Calm and Vitality	20 min
Calm and Vitality	25 min
Yoga for ADHD	25 min
Yoga for ADHD	30 min
Shoulders and Shoulder Blades	15 min

Viparita Karani Pose appears 90 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 11, 12, 13, 14, 17, 18, 19	4 wk	11, 12, 13, 14, 17, 18, 19
Weight loss	Weight Loss 4 wk Day: 4, 5, 7, 8, 9, 28	4 wk	4, 5, 7, 8, 9, 28
Back	Healthy Back 4 wk Day: 3	4 wk	3
Stress relief	Stress Relief 4 wk Day: 23	4 wk	23
Whole body	Front Splits 5 wk Day: 34	5 wk	34
Stress relief	Overcoming Depression 4 wk Day: 3, 8	4 wk	3, 8
Weight loss	Awaken Your Strength 4 wk Day: 5	4 wk	5
Beginners	Yoga for Beginners 3 wk Day: 11, 13, 15, 21	3 wk	11, 13, 15, 21
Sleep	Healthy Sleep 4 wk Day: 1, 3, 4	4 wk	1, 3, 4
Whole body	Build Your Balance 4 wk Day: 4, 11, 16, 17, 19	4 wk	4, 11, 16, 17, 19
Weight loss	Toned Abs 4 wk Day: 2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28	4 wk	2, 3, 4, 5, 9, 10, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Whole body	Touch the Floor 4 wk Day: 21, 22, 27	4 wk	21, 22, 27
Weight loss	Weight Loss 2 wk Day: 12, 14	2 wk	12, 14
Weight loss	Weight Loss 1 wk Day: 7	1 wk	7
Weight loss	Weight Loss 3 wk Day: 18	3 wk	18
Confidence	Boost Your Self-Esteem 4 wk Day: 9, 10, 11, 12, 19, 20, 21, 23, 25, 26	4 wk	9, 10, 11, 12, 19, 20, 21, 23, 25, 26
Whole body	Strong Arms 4 wk Day: 5	4 wk	5
Weight loss	Lean Legs 4 wk Day: 5, 9	4 wk	5, 9
Stress relief	Relaxation 4 wk Day: 25, 26	4 wk	25, 26
Beginners	First Steps in Meditation 1 wk Day: 2	1 wk	2
Whole body	Strong Arms 2 wk Day: 1, 2	2 wk	1, 2
Sleep	Healthy Sleep 2 wk Day: 1, 2, 3, 4	2 wk	1, 2, 3, 4
Weight loss	Toned Abs 2 wk Day: 1	2 wk	1
Whole body	Build Your Balance 1 wk Day: 4	1 wk	4
Stress relief	Stress Relief 1 wk Day: 1, 2	1 wk	1, 2
Health	Strengthen Your Immunity 1 wk Day: 2	1 wk	2
Whole body	Build Your Balance 2 wk Day: 1	2 wk	1
Confidence	Boost Your Self-Esteem 2 wk Day: 3	2 wk	3
Stress relief	Relaxation 2 wk Day: 1, 2, 3	2 wk	1, 2, 3
Health	Strengthen Your Immunity 3 wk Day: 2	3 wk	2
Stress relief	Stress Relief 3 wk Day: 1, 2	3 wk	1, 2
Sleep	Healthy Sleep 3 wk Day: 8, 9, 10, 11	3 wk	8, 9, 10, 11
Whole body	Build Your Balance 3 wk Day: 4, 8	3 wk	4, 8
Weight loss	Toned Abs 3 wk Day: 8	3 wk	8
Beginners	First Steps in Meditation 3 wk Day: 2	3 wk	2
Confidence	Boost Your Self-Esteem 3 wk Day: 10	3 wk	10
Whole body	Strong Arms 3 wk Day: 8, 9	3 wk	8, 9
Stress relief	Relaxation 3 wk Day: 8, 9, 10	3 wk	8, 9, 10
Health	Quit Smoking 4 wk Day: 19	4 wk	19
Health	Quit Drinking 4 wk Day: 24	4 wk	24
Whole body	Static Practice 1 wk Day: 1	1 wk	1
Whole body	Static Practice 2 wk Day: 13	2 wk	13
Whole body	Static Practice 3 wk Day: 5, 8, 9	3 wk	5, 8, 9
Whole body	Static Practice 4 wk Day: 4, 5, 6, 7	4 wk	4, 5, 6, 7
Stress relief	Relief from Anxiety 1 wk Day: 1, 2	1 wk	1, 2
Stress relief	Relief from Anxiety 2 wk Day: 4	2 wk	4
Stress relief	Relief from Anxiety 4 wk Day: 5	4 wk	5
Men's health	Prolong Sexual Pleasure 12 wk Day: 24, 25	12 wk	24, 25
Whole body	Front Splits 4 wk Day: 1, 2	4 wk	1, 2
Whole body	Middle Splits 4 wk Day: 4	4 wk	4
Whole body	Middle Splits 5 wk Day: 6, 9, 10	5 wk	6, 9, 10
Health	Reduce Puffiness 1 wk Day: 3, 5	1 wk	3, 5
Health	Reduce Puffiness 2 wk Day: 1, 2	2 wk	1, 2
Health	Reduce Puffiness 3 wk Day: 4, 6, 9, 10	3 wk	4, 6, 9, 10
Health	Reduce Puffiness 4 wk Day: 2, 3, 4	4 wk	2, 3, 4
Whole body	Open Your Hips 1 wk Day: 1, 2	1 wk	1, 2
Whole body	Open Your Hips 2 wk Day: 1, 2, 3	2 wk	1, 2, 3
Whole body	Open Your Hips 3 wk Day: 7	3 wk	7
Whole body	Open Your Hips 4 wk Day: 7, 10	4 wk	7, 10
Stress relief	Inner Harmony 1 wk Day: 4	1 wk	4
Stress relief	Inner Harmony 2 wk Day: 6	2 wk	6
Stress relief	Inner Harmony 3 wk Day: 4	3 wk	4
Stress relief	Inner Harmony 4 wk Day: 3, 4, 6	4 wk	3, 4, 6
Health	Healthy Heart 3 wk Day: 7	3 wk	7
Whole body	Advanced Yoga 1 wk Day: 1	1 wk	1
Whole body	Advanced Yoga 5 wk Day: 1, 3, 6	5 wk	1, 3, 6
Women's health	Postpartum Recovery 1 wk Day: 3	1 wk	3
Women's health	Postpartum Recovery 2 wk Day: 1	2 wk	1
Women's health	Postpartum Recovery 4 wk Day: 1, 3, 5	4 wk	1, 3, 5
Back	Healthy Neck 1 wk Day: 5	1 wk	5
Back	Healthy Neck 3 wk Day: 3	3 wk	3
Health	Headache Relief 1 wk Day: 1, 5, 7	1 wk	1, 5, 7
Health	Headache Relief 2 wk Day: 4	2 wk	4
Whole body	Beautiful Bust 1 wk Day: 1, 5	1 wk	1, 5
Health	Healthy Digestion 1 wk Day: 1, 2, 3, 4, 5	1 wk	1, 2, 3, 4, 5
Health	Healthy Digestion 2 wk Day: 1	2 wk	1
Health	Healthy Digestion 3 wk Day: 1	3 wk	1
Health	Healthy Digestion 4 wk Day: 1	4 wk	1
Men's health	Prolong Sexual Pleasure 1 wk Day: 7	1 wk	7
Stress relief	Yoga in the Big City 1 wk Day: 1, 2, 3	1 wk	1, 2, 3
Stress relief	Yoga in the Big City 3 wk Day: 1, 2, 3	3 wk	1, 2, 3
Stress relief	Yoga in the Big City 4 wk Day: 1, 2, 3	4 wk	1, 2, 3
Whole body	Flexibility Whisperer 1 wk Day: 1, 3	1 wk	1, 3
Whole body	Flexibility Whisperer 2 wk Day: 1, 3	2 wk	1, 3
Whole body	Flexibility Whisperer 3 wk Day: 1, 3	3 wk	1, 3
Whole body	Flexibility Whisperer 4 wk Day: 1, 3	4 wk	1, 3
Weight loss	Intensive Weight Loss 1 wk Day: 1	1 wk	1
Weight loss	Intensive Weight Loss 2 wk Day: 1	2 wk	1
Weight loss	Intensive Weight Loss 3 wk Day: 1	3 wk	1
Weight loss	Intensive Weight Loss 4 wk Day: 1	4 wk	1

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Viparita Karani Pose Viparita karani

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Where It Appears

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Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Viparita Karani Pose: Video & Guide | Unagrande

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