Elevating or putting your legs up (Viparita Karani) before sleep promotes longevity and wellness by activating the body’s relaxation response, improving circulation, reducing stress, easing muscle tension, and calming the mind, all of which support better sleep, hormonal balance (like cortisol), and overall restorative health. It helps drain stagnant fluid from the legs, soothes tired muscles, and calms the nervous system, setting you up for deeper rest and better recovery. 

How it Supports Wellness

• Improves Circulation & Reduces Swelling: Gravity helps blood and lymphatic fluid flow from your legs back towards your heart, easing heaviness, swelling, and potential blood pooling in the lower limbs.
• Activates Relaxation: The pose stimulates the parasympathetic nervous system (rest-and-digest) via the vagus nerve, slowing your heart rate and calming your mind, which counters stress.
• Lowers Stress Hormones: It helps down-regulate cortisol and adrenaline, reducing stress and promoting better adrenal recovery and stress resilience.
• Soothes Muscles & Back: Gently stretches hamstrings, calves, and lower back, releasing tension built up from standing or sitting all day.
• Boosts Lymphatic & Immune Systems: By encouraging fluid movement, it supports the lymphatic system, which is crucial for filtering waste and fighting pathogens.
• Enhances Sleep Quality: Calming the mind and body and easing physical discomforts (like cramps or back pain) makes it easier to fall asleep and achieve more restful sleep. 
• Reduces Swelling & Inflammation: By encouraging fluid drainage, it lessens swelling (edema) in the feet and ankles, easing discomfort and supporting recovery from injury or standing/sitting all day.
• Supports Heart Health: With easier blood return, the heart doesn’t have to work as hard, reducing cardiovascular strain. 

While not a magic bullet, the cumulative effect of reduced stress, better sleep, and improved bodily function contributes to long-term health. By promoting relaxation and balancing the nervous system, it helps your body recover more effectively, which supports overall well-being and resilience against the effects of aging and chronic stress.