Yoga Inversions for Longevity & Rejuvenation

One of my teachers in India emphasized that as we grow older, we must spend more time with inversions. Each morning when I arrived at class, he was resting on the floor with his legs up the wall.  This restful inversion was one of his daily rejuvenation practices. Inversions counter gravity, promoting flow of blood to the brain, improving circulation, and easing fatigue. Resting inversions also provide rest for the heart and rejuvenation for the lungs.

Legs Up the Wall (Also called Viparita Karani or Supta Dandasana)

This practice is simple to do at home, and from an Ayurvedic perspective it is generally beneficial for all Ayurvedic types (doshas). It is best to use a blanket or pillow for the lower back and hips. You may also use a blanket or pillow to support the head.

To begin, place your yoga mat (if using one) lengthwise on the floor and make a “T” with the wall.  You can place a pillow or blanket directly against the wall on top of your mat. Begin by sitting on the pillow/blanket, facing sideways so your shoulder touches the wall. Lean back slowly while straightening the legs, carefully swinging them up the wall, using your hands as support. Lean back so that your buttock and lower back are resting on the pillow/blanket, with the top half of the body lying comfortably on the ground. Rest here for a few minutes. When you are ready, slowly release from the pose by bending the legs and gently swinging them down to the side, moving into the fetal position. Stay here for a moment and gradually come back up to the seated position.

Practice this pose regularly to truly rejuvenate and feel the benefits. This pose is a great addition to a morning or evening routine.