Viparita karani mudra

“The sun is at the root of the navel, the moon is at the root of the palate.
The mudra by which the sun is carried upward and the moon downward is called viparita-karani. This mudra is secret in all tantras.
Place your head on the ground and wrap your arms around it. Raise your feet high up and remain in this position still - this is called viparita-karani.
By constantly practicing this mudra, illness and death are conquered. [The practitioner] attains siddhi and does not dissolve even during pralaya. "
Gheranda Samhita (3.33 - 36)
1. Take shavasana, feet together, palms on the floor next to the body.
2. Raise your legs, wrap them slightly behind your head so that your back is raised, and support it with your hands. Raise your legs with your feet up, forcing your back to take an angle of forty-five degrees in relation to the floor. Support your lower back with your hands; the elbows are located on the floor behind the back. The arms are positioned so that the position of the body is stable. You can support the body by the buttocks or lower back.
3. Remain in this position as long as possible, breathing is arbitrary. Concentrate on the throat center.
4. Way out: slowly lower your legs behind your head to the halasana position (plow pose). Place your palms on the floor, and slowly, vertebra by vertebra, lower your back and legs, trying to keep them straight. If it is difficult to lower straight legs, bend your knees to your chest and place the soles of your feet on the floor, and then straighten your legs, sliding the soles along the floor.
5. Completely relax your body in savasana.
In a more complex version, ujjaya pranayama and khechari mudra are performed.

Learn more about Viparita karani

The goal of the practice is to teach energy to flow from the bottom up. That is, an excess of energy that cannot be sublimated (transformed) redistributed to the upper chakras. Passing through narrow channels, the energy breaks them (when in a pose).
The main load in Viparita-karani goes to the upper centers. Since the canals of the head are thinner, they require careful attention and a gradual increase in load.

Performing the mudra Viparita karani for a long time is allowed with sufficiently wide canals of the head, strong rootedness (since we transform the excess of energy), and a well-developed lumbar region.

With a long stay in a pose, you can perform visualization. The flow goes from mooladhara to vishuddha chakra or ajna chakra. We visualize the processes of energy movement from the coccyx to the head as in chandali - yoga. Sometimes we collect the mind in the vishuddha chakra, accumulating the prana of nectar (if any).

A stand can be used to increase the duration and reduce the strain on the arms.

Before performing Viparita karani, it is imperative to perform neck exercises, for example, from 1 Set of Asanas.

It is also important to relax in the mudra. Any tension in the mind and body speaks of improper performance of the mudra.

After the mudra, you can perform savasana with waking consciousness or immediately enter dream yoga.

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