Asana 13 - Sundara Vipareethakarani (Inverted hypotenuse)

Sundara Vipareethakarani (Inverted hypotenuse)

Technique: (Should be learned under supervision)

Ø Place 3-5 hard pillows on the mat in such a way that the pillows are at an angle of 60 degrees with respect to the floor.
Ø Sit at the other end and slowly lower the torso so that the shoulders rest on the floor. Ensure that the torso is at 45 degrees to the floor.
Ø Fold legs towards the body and raise them straight into the air. Move the legs towards the torso, so that the legs and torso are at 90 degrees to each other.
Ø Place hands at the sides.
Ø Hold position for 5 minutes, increasing up to 20 minutes.

Variation :
Ø Should hard pillows not be available, it is possible to perform the asana by supporting the hip with the hands.

Ø Bend the knees over the torso to touch the forehead with the knees.

Ø Support the hips with the hands just above the hip bone and let the hips rest on the floor, such that the torso is at 45 degrees to the floor.

Ø Lift the legs and align it such that it is at 90 degrees to the torso.

Benefits:

Ø This exercise ensures concentration of blood supply to the heart, lungs, liver, pancreas, kidneys, stomach and respiratory tract. It is good for all illnesses related to the torso and neck, including respiratory disorders, heart and digestion disorders.

Ø This exercise builds resistance to all forms of allergies, colds and flu.

Some noteworthy points:

Ø Vipareetha = inverted + karni = hypotenuse in Sanskrit. The torso should be at right angle to the legs and the toes should form a hypotenuse with the head.
Ø This is one of the easiest and most effective asanas.