Lindsay Ellingson’s Stress-Relieving Yoga Move

For years, supermodel Lindsay Ellingson has been an advocate for holistic wellness, balancing the demands of a high-pressure career with mindful practices that ground her in the present. Among her most trusted tools is yoga—a discipline she credits not just for physical strength, but for mental clarity and stress relief. One of her go-to poses, often shared in interviews and on social media, is Legs-Up-the-Wall Pose (Viparita Karani). This restorative inversion is a cornerstone of her self-care routine, offering a simple yet profound way to unwind, recenter, and release tension.

In this article, we’ll explore why Ellingson swears by this move, how to perform it safely and effectively, and how you can incorporate it into your own daily life—whether you’re a seasoned yogi or a complete beginner. We’ll also dive into the science-backed benefits, common mistakes to avoid, and creative variations to deepen the experience.

Why Lindsay Ellingson Loves This Pose

Ellingson has spoken openly about the pressures of the modeling industry—long hours, constant travel, and the need to maintain peak physical and mental condition. In a 2018 interview with Well+Good, she revealed that Viparita Karani is her “go-to” for instant relaxation. “It’s like a reset button,” she said. “After a day of running around or feeling overwhelmed, I lie down, prop my legs up, and just breathe. It’s amazing how quickly it calms my nervous system.”

The pose’s appeal lies in its simplicity and accessibility. Unlike more advanced inversions (like headstands or handstands), Legs-Up-the-Wall requires no prior experience or flexibility. It’s a passive pose, meaning the body is fully supported, allowing the mind to let go of effort and tension. For Ellingson, this aligns perfectly with her philosophy of self-care: small, sustainable practices that yield big results.

The Science Behind the Stress Relief

While yoga is often associated with spirituality, the benefits of Viparita Karani are rooted in physiology. Here’s how it works:

• Activates the Parasympathetic Nervous System: This branch of the nervous system is responsible for the “rest and digest” response, counteracting the stress-inducing “fight or flight” mode. By inverting the legs, blood flow to the upper body increases, signaling to the brain that it’s time to relax.
• Reduces Cortisol Levels: Studies show that restorative yoga poses like this one can lower cortisol, the hormone linked to stress. A 2017 study in Frontiers in Human Neuroscience found that participants who practiced restorative yoga experienced significant reductions in cortisol and perceived stress.
• Improves Circulation: Elevating the legs helps drain stagnant blood and lymphatic fluid from the lower body, reducing swelling and fatigue. This is especially beneficial for those who stand or sit for long periods.
• Calms the Mind: The pose encourages deep, diaphragmatic breathing, which oxygenates the brain and promotes mental clarity. It’s often recommended for insomnia and anxiety.

How to Perform Legs-Up-the-Wall Pose

Follow these steps to practice the pose safely and effectively:

1. Find Your Space: Choose a quiet, clutter-free area near a wall. Use a yoga mat, folded blanket, or towel for comfort. If you have lower back sensitivity, place a small cushion or bolster under your hips for support.
2. Position Yourself: Sit with one hip against the wall. Swing your legs up the wall as you lower your back and head to the floor, forming an L-shape. Your sitting bones should be as close to the wall as comfortable.
3. Adjust for Comfort: Scoot your hips slightly away from the wall if your hamstrings feel tight. Your legs can be straight or slightly bent at the knees—whatever feels best. Rest your arms out to the sides, palms facing up, or place one hand on your belly and the other on your chest to tune into your breath.
4. Relax and Breathe: Close your eyes and focus on deep, slow breaths. Inhale through your nose for a count of four, hold for two, then exhale through your mouth for a count of six. Aim to stay in the pose for 5 to 15 minutes. Use a timer if needed.
5. Exit Mindfully: To come out of the pose, bend your knees and roll onto one side. Take a few breaths in fetal position before slowly pushing yourself up to seated.

Pro Tip: If your legs start to tingle or go numb, bend your knees and rest your calves on a chair or ottoman instead of the wall. This modification reduces pressure on the nerves.

Common Mistakes to Avoid

Even in a seemingly simple pose, small errors can reduce its effectiveness or cause discomfort. Watch out for these:

• Forcing Straight Legs: If your hamstrings are tight, keeping your legs straight can strain your lower back. Bend your knees or use a strap around the balls of your feet to gently extend the legs without overstretching.
• Ignoring the Neck: Ensure your head and neck are in a neutral position. Place a small pillow or folded towel under your head if your chin juts forward. This prevents strain on the cervical spine.
• Holding the Breath: It’s easy to forget to breathe deeply when relaxing. Set a reminder to inhale and exhale fully, as shallow breathing defeats the purpose of the pose.
• Skipping the Props: If you’re uncomfortable, you’re less likely to stay in the pose long enough to reap the benefits. Use bolsters, blankets, or pillows to support your body.
• Rushing Out: Coming out of the pose too quickly can cause dizziness. Always take your time to transition, especially if you’ve been in the pose for 10+ minutes.

Variations to Deepen the Experience

Once you’re comfortable with the basic pose, try these variations to enhance its benefits:

• Supported Bridge: Place a block or bolster under your hips (parallel to the wall) to elevate your pelvis. This intensifies the inversion and opens the chest, which can help with digestion and respiration.
• Butterfly Legs: Bring the soles of your feet together and let your knees fall open to the sides, creating a diamond shape with your legs. This adds a gentle hip opener to the pose.
• Weighted Blanket: Drape a weighted blanket over your torso or legs to ground your body and amplify the calming effect. This is especially helpful for those with anxiety.
• Eye Pillow: Place an eye pillow or a soft cloth over your eyes to block out light and encourage deeper relaxation. This can also help relieve tension headaches.
• Guided Meditation: Play a short guided meditation or body scan while in the pose. Apps like Insight Timer or Calm offer free sessions tailored to stress relief.

When to Practice (And When to Skip It)

Viparita Karani is incredibly versatile, but there are a few contraindications to keep in mind:

Best Times to Practice:

• After Work: Use it as a transition from “work mode” to “home mode” to decompress.
• Before Bed: Practice for 10 minutes to quiet your mind and prepare for sleep. Avoid screens during this time to maximize relaxation.
• During Menstruation: The pose can alleviate cramps and reduce fatigue by improving circulation to the pelvic area.
• When Traveling: Jet lag, long flights, or hotel stays can disrupt your routine. This pose requires minimal space and no equipment, making it ideal for travel.

When to Avoid It:

• Glaucoma or Eye Issues: Inversions can increase pressure in the eyes. Consult a doctor before practicing if you have glaucoma or retinal issues.
• Recent Surgery: Avoid if you’ve had recent abdominal, hip, or eye surgery.
• High Blood Pressure (Uncontrolled): While gentle inversions can be beneficial, those with uncontrolled hypertension should check with a healthcare provider first.
• Neck or Back Injuries: If you have a herniated disc or chronic neck pain, use extra support under your head and hips, or skip the pose altogether.

Incorporating the Pose into Your Routine

Consistency is key to experiencing the long-term benefits of Viparita Karani. Here’s how to make it a habit:

• Start Small: Begin with 5 minutes a day, gradually increasing to 15 minutes as your body adapts.
• Pair with Other Habits: Attach it to an existing routine, like after brushing your teeth at night or before your morning coffee. This “habit stacking” makes it easier to remember.
• Create a Ritual: Light a candle, play soft music, or diffuse essential oils (like lavender or chamomile) to signal to your brain that it’s time to unwind.
• Track Your Progress: Keep a journal to note how you feel before and after the pose. Over time, you may notice patterns in your stress levels or sleep quality.
• Invite a Friend: Practice with a partner or family member. Shared relaxation can deepen the experience and keep you accountable.

Ellingson often combines this pose with other restorative practices, such as journaling or sipping herbal tea. “It’s not just about the pose,” she’s said. “It’s about creating a moment of stillness in a busy world.”

Complementary Practices for Stress Relief

While Legs-Up-the-Wall is powerful on its own, pairing it with other stress-relieving techniques can amplify its effects. Consider adding:

• Progressive Muscle Relaxation (PMR): Tense and release each muscle group (starting with your toes and working up to your face) while in the pose. This enhances body awareness and relaxation.
• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 4 times. This technique activates the vagus nerve, which helps regulate stress responses.
• Aromatherapy: Scents like bergamot, ylang-ylang, and frankincense have been shown to reduce stress. Apply a drop to your wrists or use a diffuser during your practice.
• Gratitude Practice: While in the pose, mentally list 3 things you’re grateful for. This shifts your focus from stress to positivity.
• Digital Detox: Turn off your phone or use airplane mode during your practice to minimize distractions.

The Historical and Cultural Roots of Viparita Karani

While Lindsay Ellingson popularizes Legs-Up-the-Wall Pose for modern stress relief, the pose has deep roots in traditional yoga practices. The term Viparita Karani translates from Sanskrit as “inverted action” or “opposite process,” reflecting its role in reversing the typical flow of energy and blood in the body. This pose is often categorized as both an inversion and a restorative posture, bridging the gap between active and passive yoga practices.

Historically, Viparita Karani appears in ancient yogic texts, including the Hatha Yoga Pradipika, a 15th-century manual that describes it as a pose for rejuvenation and longevity. Unlike more dynamic inversions like headstands, Viparita Karani was traditionally used as a cooling, calming posture to balance the body’s energies after more rigorous practices. In Ayurveda, it’s often recommended for Pitta dosha imbalances—characterised by excess heat, inflammation, or irritability—as it soothes the nervous system and cools the body.

Culturally, inversions in yoga symbolize a shift in perspective, both physically and mentally. By turning the body upside down, practitioners are encouraged to see the world—and their own challenges—from a new angle. This philosophical underpinning aligns with Ellingson’s use of the pose as a “reset button,” offering a moment to pause, reflect, and recalibrate amid the chaos of daily life.

In modern yoga studios, Viparita Karani is often incorporated into Yin Yoga and Restorative Yoga sequences, where the focus is on passive stretching and deep relaxation. Teachers may use it as a transitional pose between more active asanas or as a final relaxation pose (Savasana alternative) to integrate the benefits of the practice. Its adaptability makes it a staple in therapeutic yoga, where it’s used to address everything from insomnia to digestive issues.

Props and Equipment to Enhance Your Practice

While Legs-Up-the-Wall Pose requires minimal equipment, strategic use of props can significantly deepen its benefits, especially for those with physical limitations or specific goals. Here’s a detailed look at how to use props to tailor the pose to your needs:

Essential Props and Their Uses

• Yoga Bolster: Placing a bolster lengthwise under your hips (parallel to the wall) elevates the pelvis, increasing blood flow to the upper body and heart. This modification is ideal for those with lower back tension or anyone seeking a more intense inversion. For a gentler lift, place the bolster horizontally under your sacrum (the flat bone at the base of your spine).
• Yoga Blanket or Folded Towel: Roll a blanket or towel under your neck to support the natural curve of your cervical spine. This is particularly helpful for individuals with tight shoulders or forward head posture (common in desk workers). Alternatively, place a folded blanket under your hips for slight elevation if a bolster feels too high.
• Yoga Strap or Belt: If your hamstrings are tight, loop a strap around the balls of your feet and hold the ends in your hands. This allows you to keep your legs straight without straining your lower back. The strap also helps maintain alignment if your legs tend to splay outward.
• Eye Pillow or Washcloth: Covering your eyes with a soft, weighted eye pillow can enhance relaxation by blocking out light and applying gentle pressure to the eyelids, which stimulates the vagus nerve. A cool washcloth can also soothe puffy or tired eyes.
• Sandbags: Place a 5-10 lb sandbag on your feet or ankles to ground your legs and deepen the release in your hips and lower back. This is especially useful for restless individuals who struggle to stay still in the pose.
• Chair or Ottoman: If the wall isn’t accessible or comfortable, rest your calves on a chair seat or ottoman. This variation reduces pressure on the hamstrings and lower back while still allowing lymphatic drainage. Ensure the chair is stable and won’t slide away.

DIY Prop Alternatives

Don’t have yoga props? Household items can work just as well:

• Use a firm pillow or cushion instead of a bolster.
• Substitute a belt, scarf, or necktie for a yoga strap.
• Fill a sock with rice or beans and tie it off to create a makeshift eye pillow (cool it in the freezer for added soothing effects).
• Use a stack of books or a shoebox under your hips for elevation.

Prop Setups for Specific Goals

For Deep Relaxation: Combine a bolster under your hips, a blanket under your head, an eye pillow, and a weighted blanket over your torso. Play soft music or nature sounds to create a sensory-deprivation experience.

For Lower Back Relief: Place a rolled-up towel or small bolster under your knees (while legs are up the wall) to release tension in the lumbar spine. Alternatively, bend your knees and rest your calves on a chair, with a pillow under your hips.

For Circulation Boost: Elevate your hips on a bolster and extend your legs vertically against the wall. Add ankle weights (1-2 lbs) to gently encourage blood flow back toward the heart. This setup is excellent for runners or those who stand for long hours.

For Hip Opening: Sit with your hips a few inches away from the wall, then swing your legs up and bring the soles of your feet together in Baddha Konasana (Butterfly Pose) against the wall. Place pillows or blocks under your outer thighs for support.

Breathwork Techniques to Pair with the Pose

Viparita Karani is a prime opportunity to explore pranayama (yogic breathwork), which can amplify its stress-relieving effects. The pose’s naturally calming influence on the nervous system makes it easier to focus on the breath, while the inverted position can enhance oxygen exchange and lung capacity. Below are breathwork techniques to integrate into your practice, along with their specific benefits and step-by-step instructions.

1. Ujjayi Breath (Victorious Breath)

Benefits: Calms the mind, builds focus, and creates internal heat to release tension. The auditory feedback of the breath helps anchor your attention.

How to Practice:

1. Close your mouth and inhale deeply through your nose, slightly constricting the back of your throat (as if fogging a mirror). You should hear a soft, ocean-like sound.
2. Exhale through your nose with the same throat constriction, maintaining the sound.
3. Continue for 3-5 minutes, syncing the breath with a 4-6 count inhale and exhale.

Tip: If the sound feels forced, relax your throat—Ujjayi should feel smooth, not strained.

2. Nadi Shodhana (Alternate Nostril Breathing)

Benefits: Balances the left and right hemispheres of the brain, reduces anxiety, and improves mental clarity. It’s especially useful for those feeling scattered or indecisive.

How to Practice:

1. Rest your left hand on your belly and bring your right hand to your nose. Use your thumb to close your right nostril.
2. Inhale through your left nostril for 4 counts.
3. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril for 4 counts.
4. Inhale through your right nostril for 4 counts, then close it with your thumb.
5. Release your ring finger and exhale through your left nostril for 4 counts. This completes one cycle.
6. Repeat for 5-10 cycles, then finish with an exhale through your left nostril.

Note: Keep your breath steady and even. If holding your breath feels uncomfortable, skip the retention and focus on smooth inhalations and exhalations.

3. Dirga Breath (Three-Part Breath)

Benefits: Expands lung capacity, massages the internal organs, and encourages full oxygen exchange. It’s ideal for beginners learning to deepen their breath.

How to Practice:

1. Place one hand on your belly and the other on your chest.
2. Inhale deeply into your belly, feeling it rise under your hand (1st part).
3. Continue inhaling into your ribcage, feeling it expand (2nd part).
4. Finally, inhale into your upper chest, lifting your collarbones slightly (3rd part).
5. Exhale slowly from the chest, then ribs, then belly, emptying completely.
6. Repeat for 5-10 rounds, visualizing your breath as a wave moving through your torso.

4. Brahmari (Bee Breath)

Benefits: Instantly calms the nervous system, reduces agitation, and can even lower blood pressure. The vibration from the humming sound has a soothing effect on the mind.

How to Practice:

1. Close your eyes and take a deep inhale through your nose.
2. On the exhale, make a humming sound like a bee, keeping your lips closed and teeth slightly apart. Feel the vibration in your head and chest.
3. Repeat for 5-10 breaths. For a deeper effect, plug your ears with your thumbs and place your fingers over your eyes (this is called Shanmukhi Mudra, or “closing the seven gates”).

5. Sitali Breath (Cooling Breath)

Benefits: Cools the body, reduces stress, and can help with hot flashes or overheating. It’s particularly refreshing after a long day or during warm weather.

How to Practice:

1. Roll your tongue into a “U” shape (if you can’t, purse your lips slightly).
2. Inhale through your mouth, drawing the air over your tongue.
3. Close your mouth and exhale through your nose.
4. Repeat for 5-10 rounds. Avoid this breath in cold or damp environments.

Edge Cases and Modifications

If you have respiratory conditions like asthma or COPD, focus on gentle, natural breathing rather than forced techniques. For pregnant women, avoid breath retentions (like in some Nadi Shodhana variations) and prioritize comfort—place a pillow under your right side to avoid compressing the vena cava. Those with high blood pressure should avoid excessive breath holding and opt for slower, steady breaths like Dirga or Ujjayi.

Adapting the Pose for Different Body Types and Abilities

One of the beauties of Viparita Karani is its adaptability. Whether you’re tall, petite, flexible, or living with physical limitations, there’s a way to modify the pose to suit your body. Here’s how to tailor it to different needs:

For Tall Individuals

Tall practitioners may find their legs extend far up the wall, which can strain the hamstrings or lower back. To adapt:

• Move Away from the Wall: Scoot your hips 6-12 inches away from the wall so your legs can rest at a diagonal rather than vertically. This reduces tension in the hamstrings and hips.
• Bend Your Knees: Keep a slight bend in your knees to take pressure off your lower back. Rest your calves on a chair or ottoman if needed.
• Use a Longer Bolster: If elevating your hips, choose a longer bolster (or two stacked bolsters) to fully support your spine and legs.

For Petite Individuals

Shorter practitioners might struggle to get their legs fully vertical or feel unstable in the pose. Try these adjustments:

• Sit on a Cushion: Elevate your hips with a folded blanket or cushion to help your legs reach higher up the wall.
• Use a Lower Surface: Rest your legs on a couch, bed, or low table instead of a wall to reduce the angle of inversion.
• Shorten the Distance: Place your hips closer to the wall (even touching it) to allow your legs to extend fully without overstretching.

For Those with Limited Flexibility

Tight hamstrings, hips, or lower back? These modifications can help:

• Bend Your Knees: Keep your knees bent and rest your calves on the wall or a chair. This reduces strain on your hamstrings and lower back.
• Use a Strap: Loop a strap around the balls of your feet and hold the ends in your hands to gently extend your legs without forcing them straight.
• Elevate Your Hips: Place a bolster or cushion under your hips to reduce the angle of your legs relative to your torso. This makes the pose more passive and less intense.
• Try Reclined Butterfly: Bring the soles of your feet together and let your knees fall open to the sides, with your legs resting against the wall. This adds a hip opener while keeping the inversion gentle.

For Those with Injuries or Chronic Pain

If you’re recovering from an injury or live with chronic pain, Viparita Karani can still be accessible with the right adjustments:

• Lower Back Pain: Place a bolster or rolled-up towel under your knees (while legs are up the wall) to support your lumbar spine. Alternatively, practice with your legs resting on a chair or couch to reduce the load on your back.
• Hip Pain: Avoid forcing your legs straight. Instead, bend your knees and rest your calves on a chair or cushion. You can also place pillows under your outer thighs for support in Butterfly Legs variation.
• Neck Pain: Use a small pillow or folded blanket under your head to keep your neck in a neutral position. Avoid turning your head to the side, as this can strain the cervical spine.
• Knee Pain: Place a pillow or folded blanket under your knees to reduce pressure on the joints. If knee pain is severe, avoid full extension and keep a bend in your knees.
• Shoulder or Wrist Pain: Rest your arms in a comfortable position, such as by your sides (palms up or down) or on your belly. Avoid overhead arm positions if they cause discomfort.

For Seniors or Those with Reduced Mobility

Seniors or individuals with limited mobility can safely practice Viparita Karani with these adaptations:

• Seated Variation: Sit in a chair with your feet flat on the floor. Extend one leg at a time onto a low surface (like a footstool or ottoman) for a gentle inversion. Switch legs after a few minutes.
• Reclined with Legs Elevated: Lie on your back on a bed or couch with your legs resting vertically against a wall or headboard. Use pillows under your hips for support if needed.
• Supported Legs on a Chair: Lie on the floor with your calves resting on a chair seat. This reduces the effort required to lift your legs and is easier on the joints.
• Use a Wall for Assistance: Stand facing a wall, place your hands on the wall for support, and step one foot back at a time until you’re in a gentle inversion with your legs extended behind you (like a standing forward fold with support).

For Pregnant Women

As mentioned earlier, Viparita Karani can be beneficial during pregnancy, but modifications are essential, especially in the third trimester:

• First and Second Trimester: Practice the pose with your legs up the wall, but avoid lying flat on your back for extended periods. Use a bolster or pillow under your right hip to tilt slightly to the left, preventing compression of the vena cava.
• Third Trimester: Avoid lying on your back entirely. Instead, lie on your left side with a pillow under your right hip and extend your right leg up the wall (or onto a chair). Keep your left leg bent for comfort.
• Use Props for Comfort: Place pillows under your head, back, and hips for support. A folded blanket under your knees can reduce strain on your lower back.
• Avoid Overheating: Pregnancy can raise body temperature, so practice in a cool room and avoid weighted blankets or excessive layers.

Yoga Sequences Incorporating Viparita Karani

While Legs-Up-the-Wall Pose is powerful on its own, integrating it into a yoga sequence can enhance its benefits by preparing the body and mind for deeper relaxation. Below are themed sequences designed for different goals, from stress relief to energy boosts. Each sequence can be done in 15-30 minutes and requires minimal props.

1. Evening Wind-Down Sequence (For Stress and Sleep)

Goal: Release tension, calm the nervous system, and prepare for restful sleep.

Sequence:

1. Seated Meditation (2-3 minutes): Sit cross-legged or on a cushion, close your eyes, and focus on deep, natural breathing. Set an intention to let go of the day’s stress.
2. Cat-Cow Stretch (5 breaths): Warm up your spine with this gentle flow, syncing movement with breath.
3. Child’s Pose (1 minute): Kneel with your big toes touching and knees wide. Fold forward, resting your forehead on the mat and arms by your sides.
4. Supported Bridge Pose (2 minutes): Lie on your back with your knees bent and feet flat. Lift your hips and place a bolster or block under your sacrum. Extend your legs straight or keep them bent.
5. Legs-Up-the-Wall Pose (10 minutes): Transition into Viparita Karani, focusing on slow, deep breaths. Use an eye pillow or weighted blanket for added relaxation.
6. Reclined Butterfly (3 minutes): From Viparita Karani, bring the soles of your feet together and let your knees fall open. Place pillows under your outer thighs for support.
7. Corpse Pose (5 minutes): Roll onto your back and relax completely, allowing your body to integrate the benefits of the sequence.

2. Midday Reset Sequence (For Energy and Focus)

Goal: Combat afternoon sluggishness, improve circulation, and boost mental clarity.

Sequence:

1. Seated Side Stretch (1 minute each side): Sit cross-legged and reach one arm overhead, leaning to the opposite side. Keep your hips grounded.
2. Tabletop to Downward Dog (3 rounds): Flow between these two poses to awaken your spine and hamstrings.
3. Standing Forward Fold (1 minute): Fold forward from your hips, letting your head hang heavy. Bend your knees slightly if your hamstrings are tight.
4. Legs-Up-the-Wall Pose with Ujjayi Breath (7 minutes): Practice Viparita Karani with Ujjayi breath to invigorate your body and mind.
5. Seated Twist (1 minute each side): Sit with one leg extended and the other foot planted outside the opposite knee. Twist toward the bent knee, using your arm for leverage.
6. Easy Pose with Nadi Shodhana (5 minutes): Sit cross-legged and practice Alternate Nostril Breathing to balance your energy.

3. Post-Workout Recovery Sequence (For Muscle Relaxation)

Goal: Release muscle tension, improve circulation, and speed up recovery after physical activity.

Sequence:

1. Reclined Pigeon (2 minutes each side): Lie on your back, cross one ankle over the opposite knee, and hug the bottom leg toward your chest. This targets the hips and glutes.
2. Happy Baby (2 minutes): Grab the outsides of your feet and rock gently side to side, opening your hips and lower back.
3. Legs-Up-the-Wall Pose with Sandbags (10 minutes): Place sandbags on your feet or ankles to deepen the release in your legs and hips. Focus on Dirga breath to expand your lung capacity.
4. Supported Fish Pose (3 minutes): Lie over a bolster placed lengthwise along your spine, with your arms extended out to the sides. This opens your chest and counters the effects of forward-bending postures.
5. Knees-to-Chest (2 minutes): Hug your knees to your chest to release any remaining tension in your lower back.

4. Digestive Health Sequence (For Bloating and Indigestion)

Goal: Stimulate digestion, reduce bloating, and relieve discomfort in the abdominal area.

Sequence:

1. Seated Twist (1 minute each side): Warm up your spine and massage your digestive organs with a gentle twist.
2. Cat-Cow Stretch (5 breaths): Move with your breath to activate your core and improve circulation.
3. Wind-Relieving Pose (2 minutes each side): Lie on your back, hug one knee to your chest, and keep the other leg extended. This compresses the abdomen to release gas and tension.
4. Legs-Up-the-Wall Pose with Bolster (8 minutes): Elevate your hips on a bolster to encourage blood flow to the digestive organs. Practice Brahmari breath to calm your nervous system, which aids digestion.
5. Reclined Butterfly (3 minutes): Open your hips and groin to relieve pressure on the abdomen.
6. Corpse Pose with Belly Breathing (5 minutes): Place one hand on your belly and focus on deep, slow breaths to massage your internal organs.

5. Anxiety Relief Sequence (For Calming the Mind)

Goal: Reduce anxiety, quiet the mind, and cultivate a sense of grounding.

Sequence:

1. Child’s Pose with Extended Arms (2 minutes): Stretch your arms forward to release tension in your shoulders and upper back.
2. Standing Forward Fold with Shoulder Release (1 minute): Clasp your hands behind your back and fold forward, letting your arms hang over your head.
3. Legs-Up-the-Wall Pose with Weighted Blanket (10 minutes): Drape a weighted blanket over your torso or legs to enhance the calming effect. Practice 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) to activate your parasympathetic nervous system.
4. Supported Bridge Pose (3 minutes): Use a bolster under your hips to open your chest and heart center, which can help counteract the physical effects of stress (e.g., hunched shoulders).
5. Reclined Bound Angle (5 minutes): Bring the soles of your feet together and let your knees fall open, with pillows under your outer thighs. Place an eye pillow over your eyes and focus on your breath.

The Role of Viparita Karani in Trauma-Sensitive Yoga

Trauma-sensitive yoga (TSY) is an evidence-based practice designed to help individuals recover from trauma by reconnecting with their bodies in a safe, empowering way. Viparita Karani is often incorporated into TSY sequences because of its grounding, non-invasive nature. Unlike more active poses that might trigger feelings of vulnerability or exposure, Legs-Up-the-Wall Pose allows practitioners to experience the benefits of inversion without feeling physically or emotionally overwhelmed.

Why It Works for Trauma Recovery

Trauma often disrupts the body’s natural ability to regulate the nervous system, leaving individuals in a state of hypervigilance (fight/flight) or dissociation (freeze). Viparita Karani helps address these imbalances by:

• Activating the Vagus Nerve: The pose stimulates the vagus nerve, which plays a key role in the parasympathetic nervous system. This helps shift the body out of a stress response and into a state of relaxation and safety.
• Promoting Interoception: Interoception is the ability to sense internal body signals (e.g., hunger, heartbeat, breath). Trauma can impair this awareness, leading to disconnection from the body. Viparita Karani encourages practitioners to tune into subtle sensations, such as the breath, the weight of the legs, or the support of the floor, fostering a sense of reconnection.
• Reducing Hyperarousal: The pose’s calming effect on the nervous system can help reduce symptoms of hyperarousal, such as racing thoughts, rapid heartbeat, or muscle tension.
• Encouraging Grounding: The physical contact with the wall and floor provides a sense of stability and support, which can be comforting for those who feel unsafe or ungrounded.

Trauma-Sensitive Modifications

In trauma-sensitive yoga, the focus is on choice, safety, and empowerment. Here’s how to adapt Viparita Karani for trauma survivors:

• Offer Options: Provide multiple variations (e.g., legs on a chair, bent knees, or supported bridge) and allow the practitioner to choose what feels safest for them. Avoid giving direct commands like “You must do this”; instead, use invitational language like “You might try this if it feels okay.”
• Use Props for Support: Encourage the use of bolsters, blankets, and pillows to create a sense of physical safety and comfort. For example, place a pillow under the knees or a weighted blanket over the torso to enhance feelings of security.
• Shorten the Duration: Start with shorter holds (2-3 minutes) and gradually increase as the practitioner feels more comfortable. Always allow them to come out of the pose whenever they need to.
• Focus on the Breath: Guide practitioners to notice their natural breath without forcing it. If deep breathing feels triggering, encourage them to breathe in a way that feels safe and natural for them.
• Create a Safe Environment: Ensure the space is quiet, warm, and free from distractions. Dim the lights or use soft lighting, and avoid strong scents (e.g., essential oils) that might be overwhelming.
• Avoid Physical Adjustments: In TSY, physical adjustments (e.g., pushing someone’s legs into position) are avoided unless explicitly requested by the practitioner. Instead, use verbal cues and demonstrations.

Language and Cues for Trauma-Sensitive Teaching

The way Viparita Karani is taught in a trauma-sensitive context differs from traditional yoga classes. Here are some examples of trauma-informed language:

• Invite, Don’t Instruct: Instead of “Place your legs up the wall,” try “You might like to experiment with resting your legs on the wall. Notice how that feels for you.”
• Emphasize Choice: “Feel free to keep your knees bent or straighten your legs—whatever feels most comfortable for your body today.”
• Avoid Overloading the Senses: Instead of “Close your eyes and focus on your breath,” say “You can soften your gaze or close your eyes if that feels okay. Notice your breath as it comes and goes.”
• Normalize All Experiences: “There’s no right or wrong way to feel in this pose. You might feel calm, restless, or nothing at all—and that’s all okay.”
• Encourage Small Movements: “If you’d like, you can wiggle your toes or gently press your feet into the wall to notice the sensations in your body.”

Case Study: Viparita Karani in Clinical Settings

Viparita Karani has been used in clinical and therapeutic settings to support trauma recovery. For example:

• Veterans with PTSD: In a 2018 study published in the Journal of Clinical Psychology, veterans with PTSD participated in a trauma-sensitive yoga program that included Viparita Karani. Participants reported reduced symptoms of hyperarousal, improved sleep, and a greater sense of body awareness and safety.
• Survivors of Domestic Violence: Shelters and support groups have incorporated gentle yoga sequences, including Legs-Up-the-Wall Pose, to help survivors reconnect with their bodies and reduce symptoms of anxiety and depression. The pose’s passive nature makes it accessible for those who may feel triggered by more active movements.
• Refugees and Asylum Seekers: Organizations working with refugees have used restorative yoga poses like Viparita Karani to address the physical and emotional toll of displacement and trauma. The pose’s simplicity and adaptability make it suitable for diverse cultural backgrounds and physical abilities.

Myths and Misconceptions About Inversions

Inversions like Viparita Karani are often shrouded in myths and misconceptions, some of which can discourage people from trying them or lead to unsafe practices. Below, we debunk common myths and provide evidence-based clarifications to help you practice with confidence.

Myth 1: Inversions Are Only for Advanced Yogis

Reality: While some inversions (like handstands or headstands) require significant strength and balance, Viparita Karani is a restorative inversion, meaning it’s accessible to beginners and advanced practitioners alike. The pose is passive—your body is fully supported by the floor and wall—so no prior experience or flexibility is needed. In fact, it’s often recommended as a starting point for those new to inversions because it builds confidence and familiarity with being upside down.

Why It Matters: This myth can intimidate beginners, causing them to miss out on the benefits of inversions. Viparita Karani proves that inversions don’t have to be acrobatic to be effective.

Myth 2: Inversions Are Dangerous for Everyone with High Blood Pressure

Reality: While it’s true that some inversions (like headstands) can spike blood pressure by increasing blood flow to the head, Viparita Karani is a gentle inversion that often has the opposite effect. Studies show that restorative inversions can lower blood pressure by activating the parasympathetic nervous system and improving circulation. However, those with uncontrolled hypertension should consult a doctor before practicing, as individual responses vary.

FAQ: Your Questions About Lindsay Ellingson’s Favorite Yoga Move

1. Can I do Legs-Up-the-Wall Pose if I’m pregnant?

Yes, but with modifications. Viparita Karani is generally safe during pregnancy, especially in the first and second trimesters, as it can relieve swelling in the legs and lower back pain. However, avoid lying flat on your back in the third trimester, as this can compress the vena cava (a major blood vessel) and reduce blood flow to the baby. Instead, lie on your left side with a pillow under your right hip to keep your legs elevated. Always consult your healthcare provider before trying new poses during pregnancy.

2. How often should I practice this pose to see benefits?

You can practice daily! Even 5 minutes a day can make a difference in your stress levels and overall well-being. For noticeable benefits—like improved sleep, reduced anxiety, or better circulation—aim for at least 3-4 times per week. Consistency matters more than duration, so find a schedule that works for you and stick with it.

3. I feel dizzy when I come out of the pose. What should I do?

Dizziness is common, especially if you’re new to inversions or stay in the pose for a long time. To prevent it, avoid moving too quickly when exiting. Instead, bend your knees, roll onto your side, and take a few deep breaths before sitting up. If dizziness persists, try reducing the time you spend in the pose or practice with your legs on a lower surface (like a couch or bed) instead of a wall. Stay hydrated, as dehydration can also contribute to dizziness.

4. Can this pose help with anxiety or depression?

While Legs-Up-the-Wall is not a cure for anxiety or depression, it can be a helpful tool for managing symptoms. The pose activates the parasympathetic nervous system, which can reduce feelings of stress and promote relaxation. Many people find that incorporating restorative yoga into their routine helps them feel more grounded and present. However, if you’re struggling with anxiety or depression, it’s important to seek support from a mental health professional. Yoga can be a complementary practice, but it’s not a substitute for therapy or medical treatment.

5. What should I wear or have nearby for the best experience?

Comfort is key! Wear loose, stretchy clothing that doesn’t restrict your movement or breathing. Leggings, sweatpants, or a flowy dress are all great options. Have a yoga mat, blanket, or towel nearby to cushion your spine and head. If you tend to get cold, keep a cozy sweater or socks within reach. You might also want a timer (or a meditation app) to track your time, as well as a journal to jot down any thoughts or insights that arise during your practice.

Lindsay Ellingson’s favorite stress-relieving move is more than just a yoga pose—it’s a reminder that self-care doesn’t have to be complicated or time-consuming. By carving out a few minutes each day for Viparita Karani, you’re giving your body and mind the gift of stillness in a world that often feels chaotic. Whether you’re a model, a parent, a student, or anyone in between, this simple practice can help you find balance, one breath at a time.

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