Viparitakarani Kriya

The name comes from the Sanskrit words viparita, ‘inverted’ or ‘reversed’, and kriya, ‘a particular type of practice’.

Sthiti: Supine Posture


  1. Lie on the back. The arms are straight, beside the body.
  2. Inhaling bend the knees and raise the legs and buttocks.
  3. Bring the hands under the hips to support the buttocks.
  4. Keep Elbows on the floor.
  5. Straighten the legs vertically upwards. Relax the muscles of the feet, legs and hips.
  6. Breathing normally, remain in this position as long as comfortable.
  7. Exhale, bend the knees towards the forehead, slowly lower the buttocks and legs, and return to the starting position.


  1. Relieves stress
  2. Relieves knee pain
  3. Provides deep relaxation