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“Legs up the Wall”. How to set yourself up for the practice.

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“Legs Up the Wall”
 

No Bolster

Ready Position (without a bolster)

During this stressful time of unforeseen change our bodies may begin to reflect our thoughts and emotions by becoming sore, tired and/or achy.

Legs Up the Wallis a relaxing and rejuvenating yoga pose technically known as “Viparita Karani” (VIP-uh-REE-tuh kah-RAH-nee), which literally translates to “inverted action.” Inversion poses are fantastic for the mind and body because they bring relief to the legs, feet, spine, and entire nervous system.  Ancient yoga texts claim Viparita Karaniwill destroy old age…Sign me up, right?

Though, I cannot guarantee that. I do know Legs up the Wallis beneficial for these issues and many more:

  • Headaches/Migraines
  • Anxiety
  • Insomnia
  • Mild depression
  • Muscle fatigue
  • Arthritis
  • Digestive problems
  • High and low blood pressure
  • Varicose veins
  • Menopause
  • Respiratory ailments

When you take time out of your day to reverse the forward motions of doing, acting, and accomplishing, you allow your brain and body to settle into a state of balance or Homeostasis; creating a calm nervous system and promoting movement thru the digestion, circulation, and elimination systems.

Because of its many benefits, this is a fantastic restorative pose for all levels of ability and experience.

I do need to mention that you should consult your physician or simply not practice Legs up the Wallif you have glaucoma, or a serious back or neck injury. Please remember Legs up the Wallis a “feel-good” pose — that means it should feel good, even for beginners! If you have any discomfort, be sure to make any adjustments you need to make. Be sure to breathe consciously throughout the pose in thru the nose and out thru the mouth. Continually bringing your awareness back to your breath will help clear the mind.

 There are two ways to practice Legs up the Wall: Using props as a supported pose, or without props. Both options will provide the same benefits, but the supported version may be more relaxing for some people. Both versions require a wall or sturdy door upon which you can rest your legs.

Ready Position

(with a bolster)

  • If you are practicing the supported version, set a bolster, rolled up bath towel or firm, long pillow on the floor.
  • Begin the pose by sitting with your left side against the wall. Keep the bolster close bye and horizontal to the wall, if you’re using one.
  • Gently turn your body to the left then, one at a time, fan your legs up and over onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.
  • Lower your back to the floor/bolster and lie down. Rest your shoulders and head on the floor. You may need a little pillow if you’re lying on a bolster.
  • Shift your weight from side-to-side and scoot your buttocks as close to the wall as possible. Let your arms rest open at your sides, palms facing up.
  • Once you are here, relax with legs at the twelve o’clock position, relax the thighs and feet and let your body sink into the earth while the wall supports your legs.
  • Keep your arms wherever they feel most comfortable with the palms rotated up and the fingers relaxed.
  • Close your eyes and do your best not to allow your mind to wander. Stay here for 5-10 minutes, consciously breathing in thru your nose and out thru your mouth.
  • To release, slowly walk your legs down the wall. (If you are not using a bolster, bring your thighs to your belly, wrap your arms around your chins and rock side to side a few times to release the lower back even more). Roll onto your right side. Use your hands to help press yourself back up into a seated position.
  • Take a moment to sit here with your back against with wall. Let yourself get fully acclimated before standing up.

 

“Doing the best you can to find Grace and Gratitude toward all that has yet to be revealed”

                                    Namaste

 

Legs Up the Wall “Around the Clock”

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“Legs Up the Wall”

 Around the Clock Practice

Eleven O'clock and One O'clock position

Eleven and One O’clock Position

  • Now that you know how to set yourself up for this practice we can build onto it. Get yourself set up as detailed previously in “how to set yourself up for the practice”. Once you have your legs placed in the twelve-o’clock position the practice begins. 
    • Rest at twelve o’clock for two minutes. On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it to one o’clock. Then the left leg follows moving it 1 inch to the left, bringing it to eleven o’clock. Let your feet relax, soften the jaw and the forehead and resist flexing your legs or feet.  Melt into eleven and one for two minutes.
    • On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it from one o’clock to two o’clock. Then the left leg follows moving it 1 inch to the left, bringing it from eleven o’clock to ten o’clock. In this position inhale the arms up to the sky them lower them down by your ears, palms rotated up and elbows bent enough to rest the arms comfortably on the floor. Rest in ten and two for two minutes.
    • On your exhale, begin with your right leg and slide it down about 1 inch to the right; bringing it from two o’clock to three o’clock or your maximum capacity. Then the left leg follows moving it 1 inch to the left, bringing it from ten o’clock to nine o’clock or your maximum capacity on that side. Keep the arms where they are and rest here for one to two minutes.
    • The body loves balance so we will work your legs back up to twelve o’clock with your inhale and starting with your left leg.On your inhale slide the left leg up from nine to ten then the right leg follows moving it up from three to two. Now, bend the elbows and bring your hand under head. Elbows open wide and your head is cradled in your hands. Hold this space for two minutes.
    • On your next full inhale, keep the arms where they are and move the left leg to eleven o’clock then the right leg to one o’clock. Relax here for two minutes before inhaling the both of the legs back to twelve o’clock.
    • At this point you can choose to walk your legs down the wall and rock side to side before pressing up to seated or you may want to stay here and add a little more to your routine by practicing a figure four or bound angle against the wall. The beauty of a home practice is personalization.  Do what feels good to you in the moment. Always balance the body by do equal and exact motions on the left and right side. Pease make sure you relax in a seated position before standing up.

 

“Tough times never last but tough people do.”

                                                         Namaste