Restorative Yoga: Legs-up-the-Wall

This is the second in a series on restorative yoga poses that I offer as a gift to you so that you can learn about and explore these deeply relaxing poses that melt away stress and help you sleep better.  A few days ago I introduced you to Supported Bound Angle Pose.  Now I’ll show you Legs-up-the-Wall pose, or Viparita Karani in Sanskrit, a favorite of mine. Not a day goes by that I don’t find a little time to throw my legs up the wall and let it all go.

Whenever you’re feeling edgy, or not quite right, and your nerves are raw from the chaos of living, or you simply need a complete body relaxation fix, do legs-up-the-wall pose as your prescription to better health and well-being.  Not only will this pose offer complete relaxation if you stay in it for 15 or 20 minutes at a time, but it’ll balance your endocrine system, relieve fatigue, and increase the blood flow to your pelvic region.  As you lie in this delicious pose, the blood will travel down your legs and softly pool  just below your belly, sending your body life-affirming signals that it’s time to refresh itself, almost akin to a tune-up on a car.  This pose is especially beneficial right before bed to send you off for a blissful night’s sleep.

How to do the pose:

You can do this pose with or without a bolster or a blanket to raise the pelvis.  If you use a bolster or a blanket or two for lift, then place your prop about 3 inches from the wall.  Sit on the bolster or the blankets so that your right hip and side body are touching the wall.  Using your hands for support, gently roll your body around so that your right and then your left legs are up the wall.  It might take a little practice to get the right motion so that you don’t topple off the bolster.  Again, if you prefer not to have the bolster or the blankets under you, then you simply get up into the pose the same way, with your backside on the floor instead of the prop.  Keep your buttocks close to the wall but don’t feel like you need to make this an uncomfortable hamstring stretch.  That’s not what this is all about.  If you feel stiffness or discomfort in your legs, simply move a little bit away from the wall so that your legs are not quite straight, allowing for space.

Lie down so that your ribs and lower back are supported by the bolster, and your head and shoulders are on the floor. Drape your arms out to the side with elbows bent, palms up.  For extra dreamy comfort, place a lavender eye pillow over your eyes and rest in this post for five minutes or for as long as you like.