Inverted Postures

Viparita Karani Mudra

Inverted Pose

1. Suspend legs upward with heels pointing skyward and toes flexed, angled toward head.
2. Spread arms above head or palms down on floor near buttocks. Alternatively, support lower back with hands.

• Note: Can be done with or without wall for support.

Sirsasana

Headstand

1. Starting in Kneeling Pose, grasp left elbow with right hand and right elbow with left hand.
2. Bring elbows to ground while letting go of elbows. Lock fingers together to form Inverted V (see “Downward-Facing Dog” below).
3. Cradle head in hands.
4. With straightened legs and body in Inverted V, walk feet slowly toward head.
5. Engaging abdominal muscles, slowly raise legs to vertical position.
6. Hold and breathe.
7. Release posture slowly, returning to Kneeling Pose.

Sarvangasana

Shoulder Stand

1. Lying on back with legs extended and arms by side with palms down, exhale while bending both legs. Breathe.
2. Exhaling, bring both knees to chest.
3. Inhaling, roll hips over shoulders, then support hips with hands.
4. Extend both legs while placing hands on back to straighten body position.
5. Hold and breathe.
6. Slowly bend legs and roll back down.

Halasana

Plow

1. Begin in Shoulder Stand.
2. While exhaling, lower both legs slowly behind head, resting toes on floor.
3. Hold and breathe.
4. Release posture by bending both legs and rolling onto back, arms extended slightly on sides and feet extending up.

Adho Mukha Svanasana

Downward-Facing Dog

1. Start in Table Pose.
2. While inhaling, tuck toes under. While exhaling, straighten legs.
3. Push hands into floor while pressing chest toward thighs, keeping heels on ground if possible.
4. Raise one leg toward ceiling and point foot out straight.
5. Return leg to ground and repeat with opposite leg.
6. Return to Table Pose.

• Note: Step 2 is commonly called the Inverted “V” position.