Viparita karani (back movement) #
विपरीतकरणी [viparīta karaṇi]
Viparita karani is a very dif-ficult pose. To do it correctly, one must have a flexible pelvis zone. Actually it is a half-inverted, half-strengthening pose.
Starting position. Lying on the back.
Technique. Lift your feet in the way that your toes reach the level of your nose, pelvis isn’t tak-en off the floor. The back must be straight, legs are also straight at a angle of approximately 70º at your body, the coccyx lying on the floor, no «arching» in the back. It’s a half-inverted strengthening pose.
Effect and action. This pose tightens the field in the anterior part of Svadhishthana, pushing the energy up the anterior-middle channel. This effect is achieved, only if the back is perfectly straight and horizon-tal. Viparita karani does the same effect on women as nauli on men — makes the sexual energy (its etheric constituent) rise. It can be useful as a way of curing frustration, caused by sexual dissatisfaction.
Mistakes in doing Viparita karani.
The back and the pelvis are taken off the floor
Shirshasana (standing on the head) #
शीर्षासन [śīrṣāsana]
Shirshasana is one of the most important pos-tures in yoga, rejuvenating all the body. However it should be practiced only after all the problems with neck osteochondrosis are cured (the best practice for it are sarpasana and pivoting poses), because other-wise it can provoke vertebra jamming.
Shirshasana isn’t always easy to do. To master it one shouldn’t be afraid to fall on the back, and for this it’s helpful to practice somersaults.
Starting position. In vadjrasana rest on the top of the head, put your hands on the nape (fingers overlap, but aren’t crossed).
Technique. Straighten you back, feet coming to your head, unbending your knees. Take your feet off the floor and carefully straighten them.
Effect and action. Shirshasana redistributes the blood in cavities of the body and makes it come to the head, if the neck isn’t jammed in the exercise. The feeling of energy «coming» into the head is the sign that asana can be finished. Besides in this posture the muscles, responsible for balance are also energized. Which group of them — depends on the bearing area, i.e. on how hands are placed (for more details see chapter «Asanas boosters»)..
Phases of entering Shirshasana
Shirshasana’s variations #
Kapalasana (Shirshasana with arching)
Shirshasana with legs apart
Shirshasana with pivoted spine