vee-pah-REE-tah kah-RAH-nee
A restorative inversion that allows the body to fully relax and the blood to circulate back toward the heart. it is one of the most effective poses for stress relief and physical recovery.
Lie on your back with your legs resting vertically against a wall.
Keep your hips close to the wall or slightly away for comfort.
Rest your arms by your sides and close your eyes.
Allow the wall to support the full weight of your legs.
Let your torso and head feel heavy and completely grounded.
Keep your legs straight but relaxed.
Ensure your lower back feels comfortable; adjust your distance from the wall if needed.
Relax your belly and breathe naturally.
Relieves tired or swollen legs and feet.
Calms the nervous system and lowers heart rate.
Gently stretches the hamstrings and lower back.
Reduces anxiety, stress, and insomnia.
Promotes a deep sense of peace and stillness.
Sit with one hip against a wall, then swing your legs up as you lie down on your back.
Place a bolster or folded blanket under your hips to elevate your pelvis for a deeper restorative effect.
Gently place a hand on the student's feet or shins to encourage them to ground into the wall and relax their weight.
Be very light; the focus is on total surrender.
Put your legs up against a wall and relax.
Let the wall hold your legs as you rest completely, feeling your body become soft and quiet.