“Legs Up the Wall”

 Around the Clock Practice

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