Viparita Karani

Viparita Karani is a very important Yoga Pose with a huge proportion of benefits. Viparita Karani is also known as the Inverted Lake Pose or Legs Up The Wall Pose. This Yoga Pose is very beneficial for anti-aging. It also has different kinds of health benefits.

What Is Viparita Karani (Inverted Lake Pose)?

The Viparita Karani comes from the Sanskrit word Viparita, which means inverted. And the word Karani means doing. In Hindu Scriptures, it is believed that Viparita Karani minimizes wrinkles and delays the onset of old age. 

In this article, we are going to tell you the ins and out of Inverted lake Pose. So, without any further delay let’s go through the article and know all kinds of information regarding Inverted lake Pose. 

(Also Read: Setu Bandhasana Or Bridge Pose Steps & Benefits)

Preparatory Poses Of Viparita Karani (Inverted Lake Pose):

When you are thinking to do the Inverted lake Pose, you can do the following Yoga Poses as the preparatory poses of the Inverted lake Pose.

  • Uttanasana
  • Virasana
  • Supta Baddha Konasana
  • Setu Bandha Sarvangasana 

Steps To Do Viparita Karani (Inverted Lake Pose):

Being a recuperative pose many people likes to use props like pillows, folded blankets, bolsters while they doing this asana. So, keep a prop according to your choice next to you when you are willing to do this yoga. Then follow these below steps.


Find an open area close to a wall and sit subsequent to it, such that your feet are at the floor, unfold in the front of you, and the left facet of your frame is touching the wall.


Exhale. Lie in your again, ensuring that the back of your legs press in opposition to the wall, and that the soles of your feet face upwards. It will take you a touch little bit of motion to get snug on this position.


Place your buttocks a touch away from the wall or press them in opposition to the wall. 

(Also Read: Baddha Konasana Or Bound Angle Pose Steps & Benefits)


Make certain your back and head are resting on the floor. You will locate your frame forms a 90-degree angle.


Lift your hips up and slide a prop below them. You may also use your palms to help your hips and shape that curve to your decreased frame.


Keep your head and neck in an impartial function and soften your throat and your face.


Close your breathing and eyes. Hold the placement for a minimum of 5 minutes. Then, release and roll to any one side. Breathe earlier than you sit up.

(Also Read: Janu Sirsasana Or Head To Knee Pose Steps & Benefits)

Recommended Practice Of Viparita Karani (Inverted Lake Pose):

  • Practice once, for now no longer greater than 2 minutes.
  • In the beginning, improvise this pose by resting in opposition to a wall or any stable item whilst in the head-low position. Even the useful resource of some pillows or personal help from any other individual might not be out of the region for the duration of the preliminary practice.

(Also Read: Does Balayam Yoga Helps In Hair Growth?)

Follow-Up Poses Of Viparita Karani (Inverted Lake Pose):

After completing Inverted Lake Pose, you can do these following poses as the follow-up poses of Inverted Lake Pose:

  • Shavasana
  • Sitting Pranayama


Benefits Of Viparita Karani (Inverted Lake Pose):

Inverted Lake Pose has a huge supply of different kinds of benefits. Below are the benefits of Inverted Lake Pose:

For Good Sleep:

Inverted Lake Pose helps to get a good sleep. By giving the relief from a mild back ache. Doing this yoga before sleep helps to lower the mood swings during PMS. By calming the nervous system and lower stress, and anxiety this yoga helps to sleep. 

Boosting Balance Of Body:

By doing this yoga the balance of the body is boosted. As this yoga helps to boost the balance of the body it helps people to get a good sleep. Doing this yoga before sleep gives your torso and the back of your legs a stretch they need. And gives a stretch out back of your neck. 

(Also Read: Anantasana Yoga Steps To Do And Benefits)

Therapeutic Benefits:

Inverted Lake Pose gives a huge therapeutic benefits. Such as: Anxiety, Arthritis, Diabetes, Digestive Problems, Headaches, High and Low Blood Pressure, Insomnia, Migraines, Mild Depression, Respiratory Ailments, Urinary Disorders, Varicose Veins, Menstrual Cramps, Premenstrual Syndromes, Menopause. 

For Swelling and Edema:

Inverted Lake Pose helps to reduce swelling and edema of the ankles. And sleep caused by inactivity like sitting or standing for a long time. It reduces the leg pain also. 

Precautions & Contraindications Of Viparita Karani (Inverted Lake Pose):

Below are some point of precaution and contraindications of Inverted Lake Pose:

1. Don’t exercise this asana when you have high blood pressure, coronary heart issues, or hypertension.
2. This asana is a slight inversion, and therefore, it needs to be prevented for the duration of menstruation.
3. Avoid this asana when you have intense eye issues like glaucoma.
4. If you’ve got critical back and neck issues, ensure you do that asana below the steering of an authorized yoga instructor.
5. If you observe a tingling on your toes whilst you exercise this asana, bend your knees and contact the soles, bringing your heels near the pelvis. 

(Also Read: Parsvottanasana Yoga Or Intense Side Stretch Pose)


The Viparita Karani, a moderate inversion, is likewise referred to as the Inverted Lake Pose or Legs Up The Wall Pose. This yoga asana gives anti-ageing in addition to several different fitness benefits. The spine, feet, legs, and neurological system are all relieved of this lively inversion. It slowly induces a situation of complete rest in the frame. This asana allows the thoughts to go into a deep state of concentration. It additionally allows the mind to loosen up and come to be greater self-aware. This asana is often accomplished at the quit of a yoga habit due to its enjoyable properties, simply earlier than your body enters Shavasana. So, it can be said that Inverted Lake Pose not only gives the relaxation of brain but the mind also.

(Also Read: Hamsasana (Swan Pose): Steps, Benefits And More)


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