Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Upside Down

Looking for relaxation? Reclining in Viparita Karani can help you find serenity.

By Judith Hanson Lasater

When the lumbar spine is in an even arch in Viparita Karani, you will also feel that your ribs part to the sides a bit, creating more space for the organs of the belly and for your inhalations. Remember that this arch is positional. It is not achieved by actively tightening the erector muscles of the posterior spine, but rather by how you position yourself over the bolster. With the right arch, your tailbone will drop down, counterbalancing the weight of the thoracic spine moving in the opposite direction. When you are lying evenly, the sensation will be one of ease and openness without effort.

Finally, make sure that your face is parallel to the floor. Tuck your chin slightly, so that the extension of the thoracic and lumbar spines does not continue in the cervical spine (neck); this will enable you to enter an introspective state. Keeping the cervical spine in flexion will help stimulate the parasympathetic nervous system, the "rest and heal" nervous system, and thus create the feelings of calm that we all crave. Ending your practice or your day with this pose will not only mitigate the effects of stress but will also create a stronger immune system, a quieter mind, and a peaceful sense of self.

Judith Hanson Lasater, Ph.D., is a physical therapist. She recently completed writing Yoga Moves, a book about the anatomy and kinesiology of asana, which will be available in 2007. Her latest book, A Year of Living Your Yoga, has just been released.

Page 1 2 3

Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark
Full Name
Address 1
Address 2
Zip Code:
Email (req):

Reader Comments


I've always been taught and have read in numerous places that there are 3 hamstring muscles, and this article is trying to tell me we have 4. And I've also been taught that all 3 originate at the ischial tuberosity and one of the heads of the biceps femoris muscle has origin at the femur. Please correct me if I'm wrong, but if I'm not please don't confuse others with this article. Thanks.

Add a Comment »

Your Name:


Stay Connected with Us!

Yoga Journal Live events
ep14 YJ LIVE! Colorado
Estes Park, Colorado
Sep 14-21, 2014
florida YJ LIVE! Florida
Hollywood, FL
Nov 13-17, 2014

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
Address 1:
Zip Code:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions