Sweatshirt optional. I agree, that's a pretty boastful statement for so humble a posture, but let's be honest, it's an awesome pose that most everyone can do. Viparita Karani, or as it's known by it's English name, Legs-up-the-wall, is a mild inversion that is considered a restorative pose.
Benefits:
-For the ladies: Increases micro-circulation in the reproductive tract, eases symptoms of PMS, cramps, and menopause.
-Therapeutic for arthritis, headaches, insomnia, and helps reduce blood pressure.
-Gently stretch for the hamstrings, lower back and neck .
-Helps take pressure off tired or cramping feet or legs.
-Eases anxiety and stress, calms the mind.
How to enter the pose:
1. Place a folded blanket on your yoga mat (not necessary) by the wall you'll use, about a foot or less from the wall and have an eyebag nearby. A washcloth can also work well to cover the eyes.
OPTIONAL: Instead of a blanket, you can use a bolster for an additional stretch along the front torso. You can also use a sandbag (or a heavy bag of rice) to place on the soles of your feet for further grounding through the legs and helps to release lower back tension. Use of a strap tied around the upper thighs, not too tightly, can also help focus on releasing through the legs.
2. Sit with your right side to a wall and your knees bent up in front of you, your right knee touching the wall and hands resting on the floor behind you. Let the knees fall to the left and rest on the floor (or towards it).
3. Lie down on your left side and as your start to roll to rest on your back, bring your legs up to rest the soles of your feet on the wall in front of you.
4. With your bottom close to the wall (you can always move farther away if that is more comfortable) and your arms extending out on either side of your trunk, palms facing up, slowing walk your feet up the wall until the legs are straight and the heels are resting against the wall. Once here place the eye bag over your eyes. My preference is to place my arms cactus-style: straight out from the shoulders, bent at elbows, palms up.
Relax into the breath-slow and steady, calming the body and mind down and staying here for 5 minutes, if possible.
If you want to get "Deep" or meditative:
As the mind focuses on the breath and begins to calm down, focus on what fear you may have presently: acknowledge what the fear is (whether it's feeling unsettled from a life change or are they feeling sluggish?) and how that feels in the body (can you feel it or name the sensation?). Once that fear is named and feeling is located in the body, allow yourself to let it go. It may help to imagine a comforting red energy surrounding that fear, engulfing it and pushing it out through the soles of the feet, letting the heaviness of the fear be replaced with a sense of lightness and warmth, bringing fresh energy into the body.
How to Escape:
To come out of the pose, gently bring the knees to the chest (removing sandbag from feet, if needed), rolling over onto one side and rest here for a few breaths to relax the legs before gently pressing yourself up into a seated position.
Cautions, check with your physician if you are: pregnant, have glaucoma, serious neck/back problems, or high blood pressure. This posture may still be accessible for you but may need to be modified via the use of props or the addition of a chair to properly support you.
Benefits:
-For the ladies: Increases micro-circulation in the reproductive tract, eases symptoms of PMS, cramps, and menopause.
-Therapeutic for arthritis, headaches, insomnia, and helps reduce blood pressure.
-Gently stretch for the hamstrings, lower back and neck .
-Helps take pressure off tired or cramping feet or legs.
-Eases anxiety and stress, calms the mind.
How to enter the pose:
1. Place a folded blanket on your yoga mat (not necessary) by the wall you'll use, about a foot or less from the wall and have an eyebag nearby. A washcloth can also work well to cover the eyes.
OPTIONAL: Instead of a blanket, you can use a bolster for an additional stretch along the front torso. You can also use a sandbag (or a heavy bag of rice) to place on the soles of your feet for further grounding through the legs and helps to release lower back tension. Use of a strap tied around the upper thighs, not too tightly, can also help focus on releasing through the legs.
2. Sit with your right side to a wall and your knees bent up in front of you, your right knee touching the wall and hands resting on the floor behind you. Let the knees fall to the left and rest on the floor (or towards it).
3. Lie down on your left side and as your start to roll to rest on your back, bring your legs up to rest the soles of your feet on the wall in front of you.
4. With your bottom close to the wall (you can always move farther away if that is more comfortable) and your arms extending out on either side of your trunk, palms facing up, slowing walk your feet up the wall until the legs are straight and the heels are resting against the wall. Once here place the eye bag over your eyes. My preference is to place my arms cactus-style: straight out from the shoulders, bent at elbows, palms up.
Relax into the breath-slow and steady, calming the body and mind down and staying here for 5 minutes, if possible.
If you want to get "Deep" or meditative:
As the mind focuses on the breath and begins to calm down, focus on what fear you may have presently: acknowledge what the fear is (whether it's feeling unsettled from a life change or are they feeling sluggish?) and how that feels in the body (can you feel it or name the sensation?). Once that fear is named and feeling is located in the body, allow yourself to let it go. It may help to imagine a comforting red energy surrounding that fear, engulfing it and pushing it out through the soles of the feet, letting the heaviness of the fear be replaced with a sense of lightness and warmth, bringing fresh energy into the body.
How to Escape:
To come out of the pose, gently bring the knees to the chest (removing sandbag from feet, if needed), rolling over onto one side and rest here for a few breaths to relax the legs before gently pressing yourself up into a seated position.
Cautions, check with your physician if you are: pregnant, have glaucoma, serious neck/back problems, or high blood pressure. This posture may still be accessible for you but may need to be modified via the use of props or the addition of a chair to properly support you.
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