The body should be inverted as shown in the accompanying picture. Place a blanket on the floor. Lie flat on your back with legs straight and together. Place the arms straight beside the body, palms up. Relax the whole body. Breathe in deeply and then raise both legs, keeping them straight and together. Let the legs move over the top of the head.
Then, pressing the arms against the floor, raise the but tocks off the ground and push the legs further over the head. Bend the arms and place the hands at the hips. Let the trunk be supported by the arms. Raise the legs so that they are vertical. Keep the eyes closed and relax the whole body as much as possible. This is the body pose for the practice of vipareeta karani mudra.
Note: Unlike sarvangasana the chin should not press against the chest in the final pose.
Position of hands
At first you may find it difficult to maintain the final body pose for the full duration of the kriya practice. Your hands will probably start to ache. With practice this problem will not arise; until this point, however, you should adjust yourself and your hands whenever it is necessary.
The usual method of supporting the body in the inverted pose is to rest the hips between the thumb and fingers of each hand. After a short while the hands begin to ache. A better method of supporting the body is to let the top of the hips rest on the palms of the hands. That is, the hands act as a cup for the hips, with the hips resting on the base of the palms, near the wrist. This position is clearly shown in the accompanying picture. This hand position will help you to stay in the final pose for the full period of the kriya without experiencing excessive pain and discomfort.
You should be fully familiar with ujjayi pranayama in order to practise vipareeta karani mudra7. You should also have developed sensitivity to the manipura, vishuddhi and ajna trigger points, preferably having done the associated techniques8.
In the practice you will have to locate the bindu trigger point at the back of the head9, and you will also have to direct your attention to the sahasrara trigger point. This is symbolically found at the centre of the crown of the head and is quite easy to locate mentally.