Viparita Karani, Ashwini mudra & Ardha shalabhasana

Natural Body balance through yoga: Viparita Karani, Ashwini Mudra & Ardha Shalabhasana

Yoga is not just about flexibility or strength. It is a holistic science that nurtures our internal systems, including digestion, elimination, hormones, and energy balance. In this article, we will explore three deeply beneficial yet simple yoga techniques:

• Viparita Karani (Legs-up-the-wall pose)
• Ashwini Mudra in Vajrasana
• Ardha Shalabhasana (Half Locust Pose)

Each practice activates important energy systems in your body ( like Apana Vayu) and supports healing, detoxification, and strength from within. These are suitable for most people and can be included in daily routines.

1. Viparita Karani - The Gentle Inversion for inner healing 

name meaning:

• Viparita = Reverse
• Karani = action

So, it means "the act of reversing." This refers to reversing the natural flow of gravity-raising the legs up to allow reverse circulation 

How to Practice:

• Lie flat on your back near a wall.
• Slowly extend your legs up along the wall, keeping them straight and relaxed.
• Support your lower back with a cushion if needed.
• Gently close your eyes and let your arms rest naturally by your sides.
• Breathe naturally and hold the pose for 5 to 15 minutes.

Benefits of Viparita Karani:

1. Improves blood flow to the brain - helps reduce fatigue, anxiety, and mental fog.
2. Relieves tired legs and varicose veins - Excellent for people who stand for long hours.
3. Supports kidney and lymphatic health - helps drain toxins by promoting circulation.
4. Balances hormones - Especially useful for thyroid and adrenal issues.
5. Enhances digestion - mildly stimulates abdominal organs due to gravity reversal.

Best Time to practice:

• In the evening, when you want to relax after a busy day
• Before bed, to calm the nervous system.
• After meals. Wait at least 2 hours.

Who should practice:

• Ideal for those experiencing stress, leg swelling, or mild high blood pressure.
• Not suitable during heavy periods or severe neck issues (if neck is unsupported).

2. Ashwini Mudra in Vajrasana - Activate Your Root Energy 

Name meaning:

Ashwa = Horse

Mudra = Gesture

This practice uses gentle anal muscle contractions, inspired by a horse’s natural post-elimination movement. It is a subtle, powerful practice that activates Apana Vayu ( The downward-moving - moving energy responsible for waste elimination).

How to practice:

• Sit in Vajrasana (knees bent, sitting on your heels).
• Keep your spine straight and shoulders relaxed. 
• Gently contract the muscles around the anus (like you're trying to hold in gas or stool)
•  Hold the contraction for 2-3 seconds, then release.
• Repeat 10-30 times, slowly and with awareness.

Benefits of Ashwini Mudra:

1. Improves digestion - Stimulates intestines and boosts metabolism.
2. Relieves constipation and gas - Strengthens the lower digestive tract.
3. Supports urinary and reproductive health  - Massages organs in the pelvis 
4. Helpful in piles (haemorrhoids)  - Increases circulation to the rectal region.
5. Awakens root chakra ( Mooladhara) - Grounds your energy, reduces anxiety.
6. Enhances sexual energy and control - Improves vitality and stability.

Best Time to practice:

• Early morning, on an empty stomach.
• During Pranayama or meditation sessions.
• Avoid during pregnancy or menstruation.
• Don’t practice this yoga pose if you are pregnant or having your period.

Who should practice:

• Those with digestive issues, constipation, or piles. 
• People with desk jobs or those who remain seated for extended periods.

3. Ardha Shalabhasana - Half Locust Pose for back & Core Strength

Name Meaning:

• Ardha = Half
• Shalabha = Locust or grasshopper 

This asana strengthens the lower back by lifting one leg at a time, activating spinal and abdominal muscles deeply.

How to practice:

• Lie down on your stomach, keeping your arms either alongside your body or tucked beneath your thighs.
• Inhale deeply.
• As you exhale, lift your right leg slowly without bending the knee.
• Hold for 10 seconds, breathing gently. 
• Lower the leg and repeat with the left leg.
• Do 3-5 rounds with each leg.

Benefits of Ardha Shalabhasana:

1. Strengthens lower back and spine - Excellent for people with mild back pain.
2. Tones abdominal organs - Useful for digestion and kidney health.
3. Strengthens the core and glutes, helping to tone and stabilise the entire body.
4. Supports kidney and liver detox - The abdominal compression activates organ function.
5. Improves posture and energy - Counteracts slouching and fatigue.

Best Time to Practice:

• Best practised in the morning or evening, when your stomach is empty.
• As a warm-up or mid-yoga practice. 

❌Do not practice this yoga pose if:

• You are pregnant

• You have a hernia (a condition where an organ pushes through a weak spot in muscle)

• You have injuries in your spine or back

These conditions can make some poses unsafe. It’s a warning for safety.

Who should practice:

• Anyone with a weak back, sluggish digestion, or kidney issues.
• Ideal for students and desk workers.

Final Thoughts: Why these three together?

Combining these three practices in a short 20-minute session will create a powerful internal balance:

Asana / Murdra main system Affected type of effect 

• Viparita Karani Nervous, circulatory cooling, relaxing
• Ashwini Mudra Digestive, pelvic activating, grounding 
• Ardha shalabhasana spine, kidneys, abdomen strengthening, energising

This trio of practices helps with:

• Hormone and blood circulation balance 
• Core and pelvic strength 
• Waste elimination and detox 
• Back pain relief
• Better focus and sleep