Legs Up the Wall, aka “Viparita Karani” (VIP-uh-REE-tuh kah-RAH-nee), literally translates to “inverted action,” is a fun, relaxing and beneficial yoga pose that kids of all ages and abilities benefit from.

Because of its calming benefits, this pose is often done at the end of a yoga practice, before the final relaxation pose (Savasana), meditation or before bed.

Why we love it?

🔸Relaxes and calms the mind.
🔸Encourages better sleep.
🔸Good for digestion.
🔸Reduces stress, anxiety and mild depression.
🔸It’s easy, it’s fun and the whole family can do it together, catch up from the day.

In addition, the pose also helps to promote balance and well-being throughout the systems of the entire body, including:

🔸Strengthens the immune system

🔸Balances the hormonal system

🔸Calms nervous system

🔸Stabilises the digestive and elimination systems

🔸Regulates the respiratory system

Make it a family tradition before bed and notice the changes this one simple pose can make for the whole family.

This pose is typically done by resting your legs against a wall, but can also be done without using a wall for support.

Step 1
Begin by laying on your back. You may like to grab a pillow to place under your lower back or head, maybe both.

Step 2
Lift your legs up towards the ceiling.  If you are against a wall, gently rest your legs against the wall. Slide your bottom as close to the wall as you can, you want to make sure you are not lifting your hips up (kids often do this)

Step 3
Rest your arms on the floor next to your body. Palms facing up, breath deep into the belly.

Step 4
Hold this pose for as long as you are comfortable. Chat, read a book, chat, play some music.

Step 5
When you are ready, roll to your side and rest there for a couple of minutes.

Step 6
Slowly and gently push yourself up to sitting.

Regularly integrating legs up the wall into your families life, it can be an easy way to relax and restore your families body, mind, and spirit.