Any preparatory and after-poses for Viparita Karani.
Is is safe to practice this alone some days? .I mean Vipatia Karani and any pre and post poses alone( if any).
Thanks!
Viparita Karani is a restorative pose which can be practiced alone or as part of your practice. It is usually done at the end of a gentle class, but can be used at the end of a regular asana class too.
Prep poses could include: Supta Baddha Konasana, Virasana and Setu Bandha Sarvangasana (Bridge).
Follow up poses: Shavasana
It is safe to practice alone but does carry with it a few cautions. It is considered an inversion, albeit mild, so anyone with eye issues like glaucoma should not practice it. Check with your teacher if you have back and/or neck issues for modifications. And I see you are a male, but for the women who may read this the jury is still out whether you should practice this while menstruating. I’m of the opinion, if it’s not your first day and you are not too heavy, it is safe.
Thanks Lotus!
Is prep-poses you mentioned all are mandatory ?
You’re welcome!
No, but they can be.
Ok. Thanks again!
Hello Layman,
I’m not aware of any mandatory poses or prerequisites for Viparita Karani.
For some students when the hamstrings are tight the pose is a bit more challenging but that student can simply moves slightly away from the wall.
One can do this pose on its own or with other things, though it is a calming, gentle pose which requires commitment to stillness and an undisturbed environment.
gordon
Thanks Gordon!
One don’t need to do fish pose after this like one do for Sarvangasana ?
Layman - There are different ways that viparita karani is practiced depending on where you learn it, which influences the effect on the body. What does your pose look like? Do you use a wall or cushions and place your legs against the wall, or are you away from a wall and supporting the lower back with the arms hands while lifting the legs up and over you at an angle?
I do it latter way your described. Away from wall, use my hand to support.
shoulder to hip 45 degree and hip till toe 90 degree angle
Layman - in that case, then pay close attention to your upper back and neck.
If you are feeling any strain, tension or heat in those areas after performing it, then evaluate to make sure you are doing it correctly and note that you might be helped to keep a folded blanket under the shoulders to relieve pressure on the neck (if you are causing too much strain there, then you aren’t getting the full benefits of this pose). If the strain is mild, like just a little bit of tension associated with supporting weight on the upper back, then it would be good to do a few rounds of cakravakasana to stretch your neck and back after you are done. Just remember to lay down for a minute after doing viparita karani to allow the pressures in your body to normalize, and take your time getting up before you any following poses.
Suryadaya: Thanks! Good information.
[quote=Layman;40583]Thanks Gordon!
One don’t need to do fish pose after this like one do for Sarvangasana ?[/quote]
Hello My friend.
Again, all this is complicated by the ever-present issue of individuality.
The pose I refer to as viparita karani is with the legs up the wall and the torso on the floor with the sacrum supported by a crossed bolster and it is that which I comment on below…
Sarvangasana places the neck (cervical spine) in flexion. That is the position when the chin moves toward the manubrium just above the sternum. Viparita Karani is done with a neutral cervical spine as the shoulder blades are first resting fully on the floor. For this reason, no, Matseyasana is not required after Viparita Karani.
In our practice it is inappropriate to bear weight on the head after opening the neck and therefore we actually DO NOT do Matseyasana after Sarvangasana. And this is also “why” Sirsasana comes BEFORE sarvangasana, never after.
In our practice it is inappropriate to bear weight on the head after opening the neck
What you’ve suggested sounds like it makes reasonable sense, Gordon.