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.

Restorative Yoga: Supported Bound Angle Pose

Do you feel stressed from work or family obligations? Do you feel like you’re being pulled in too many directions and you’re about to crumble physically and emotionally? Then you need a gentle and effective restorative yoga pose to quiet your mind and calm your nerves. Try Supported Bound Angle Pose, also called Reclined Bound Angle Pose, or, in Sanskrit — Supta Baddha Konasana.  This important restorative yoga pose relieves anxiety and stress, soothes menstrual cramps, and benefits those going through menopause.  Supported Bound Angle Pose opens the chest, abdomen and pelvis, and benefits those with high blood pressure and breathing difficulties.  It also helps hemorrhoids and symptoms of indigestion (in case you were wondering what else it could do!).

In her book, Relax and Renew: Restful Yoga for Stressful Times, Judith Lasater says, “In The Yoga Sutras, Indian author and sage Patanjali writes about hiranyagarbha, a Sanskrit word which means ‘the great golden womb of the universe.’ Patanjali teaches that the entire universe is held within this golden womb.  As we practice Supported Bound Angle Pose, we are reminded of this primordial place of complete rest and ultimate protection. While lying in this pose, I have experienced being held within this force.  This experience was profoundly comforting and left me with a feeling of equanimity and well-being.”

How to do the pose:

Place a bolster lengthwise behind you and sit in front of it with your knees bent so that your sacrum touches the edge of the bolster.  Place a strap behind your sacrum and drape it forward over your hips and across your shins, and fasten it securely under your feet (see photo).

Lie back and rest comfortably over the bolster so that your legs and buttocks are on the floor.  If you feel any discomfort, place a folded blanket or two over the bolster to add some height.  You can also place a folded blanket under your head for neck support as well.  For optimal support, place a rolled blanket under the top of each thigh, and also under each arm.

Close your eyes and breathe deeply. For an even deeper relaxation experience,  place a soothing lavender eye pillow over your eyes to block out light.  Add tranquil meditation music to soften the effect even more.

To come out of the pose, bring your knees together and remove the strap.  Slowly roll over to one side and use your hands to come up to sitting.  Sit in quiet contemplation for a few minutes before getting back to your normal life.