Legs Up the Wall — Science, Stillness & Flow

Guided Voyage

Join me for a quiet, body-centered ritual that helps you come back into rhythm with yourself and the season.

In this episode, I’ll guide you step-by-step into one of my favorite restorative practices — legs up the wall (Viparita Karani). This gentle inversion uses gravity as an ally to support circulation, calm the nervous system, and restore flow to your body and mind.

We’ll explore the science behind the posture, the ten reasons this simple daily ritual can change how you feel, and a few easy ways to make it part of your everyday rhythm. The practice closes with a guided sequence to gently bring you out of the posture, grounded and clear.

This ritual lives inside my F.L.O.W. framework —
Focus inward, Live in rhythm, Open to practice, and Witness the change.
Each time you show up for yourself in this way, you strengthen your connection to your own natural cycles — just as the earth turns inward each November.

You’ll experience:
🌙 A guided setup for legs up the wall with adaptations for every body
🌿 How gravity supports blood flow, lymph movement, and nervous-system balance
💫 Ten reasons to make this your daily ritual
🍂 A few practical tips for turning it into a steady habit
🕊️ A closing sequence to ease you gently back to seated presence

• Stillness is not passive; it’s the place where healing begins.

• Gravity can help you reset when you learn to work with it, not against it.

• Small, steady rituals bring real transformation.

• You don’t have to earn rest — you only have to allow it.

Take a few moments after listening to journal or simply notice:

1. What shifted in my body when I allowed stillness?

2. Where in my day could I build a small ritual like this?

3. How does this posture mirror the season I’m living in?

4. Which part of F.L.O.W. do I feel most connected to right now?

• Listen at night or after work to downshift your energy.

• Pair this episode with the Legs Up the Wall Meditation (5-minute guided version) or the Sacred Stillness episode for deeper rest.

• Bring a folded blanket or pillow to your favorite wall and make this your pocket of winter each day.

Learn more about the F.L.O.W. framework, seasonal rituals, and upcoming classes at
👉 kittrinaguides.com

Follow me on Instagram @guided.v.kittrina for local offerings, somatic practices, and weekly inspiration for living in rhythm.

🕯️ In This Episode💫 Key Takeaways🪞Reflection Prompts🌙 Suggested Practice🔗 Join Me in Flow