which one of these videos is correct ?
Both of them have problems…
It is better and safer to be on a firm surface not a thick mattress or uneven soft grass.
Having such a soft surface will not give a good safe support and the neck and/or spine may press down into it…
The one with Shilpa ,I did not watch whole thing as connection is slow today, but the bit I did see looked more like a rather sloppy and unsafe shoulderstand.
In my understanding of this asana…the chest should be lifted, so there is a backbend not a slope…the breastbone lifting towards the chin…none of the neck or spine on the floor…the weight of lower body/legs supported from under the sacrum by the hands or block or bolster…
Using a firm support, such as a block,under sacrum make the asana much more comfortable and relaxing.
This is a very relaxing gentle version http://faern-in-the-works.com/2010/06/04/pose-of-the-month-viparita-karani-legs-up-the-wall-pose/
and this http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=453§ion=9&cat=93…this version can be done with a regular yoga block
The asana resembles a water fall…with the legs being the main fall…the belly area the pool and the chest a second more gentle fall…there should be distinct steps…the legs the belly…the chest then neck and head…not just a slope from feet to head…
Vipareeta Karani:
Both videos are actually correct. The pose is with legs vertical, however, many beginners cannot do this hence, their legs are not quite vertical. This is a preparatory pose for Sarvangasana (shoulderstand). In Vipareeta Karani, the torso should be at a 45 degree angle from floor. The chin is not on chest. From my experience, few students can actually do Sarvangasana, but are able to do Vipareeta Karani quite well.
And as yogacambodia mentions, the restorative version is with legs on the wall. This is what most think of when Vipareeta Karani is mentioned.
Thanks yogacombodia/LG for your responses!
http://yogaanatomy.net/viparita-karani/
This is the pose that gives me good feeling.
The following gives me terrible feelings
So is the one using walls as support.
Try and let me know your comments