This is a simple restorative or yin series for legs up the wall that will help promote relaxation, decompression and opening in the legs, hips and chest. Getting your legs up the wall is a great way to re-energize when feeling tired or to meditate and find steadiness.
Start:
Find a quite place in your home where you can lay with your legs up the wall. Place a blanket or mat on the floor and have another blanket for under your head and possibly to lay across your chest for some pressure and warmth.
To get your legs up the wall the easiest sit on the floor with your Right hip against the wall. As you start to lay down, cartwheel your legs up the wall trying to keep your butt as close to the wall as possible.
Simple Legs:
For the first 5-6 minutes start with both legs up the wall with a little space between your heels. Place your arms down with the palms up on the floor and find a neutral position in your back. As soon as you find a comfortable position that you can keep without moving too much start to focus on your breathing. Simple inhales and exhales out of the nose while trying to stay gentle and soft in the body
Wide-Leg’s up the Wall:
Keeping your back soft against the floor start to separate the heels from one another until you feel a comfortable and tolerable stretch in the adductors or inner groin area. If your back starts to peel from the floor try and bring the heels closer to one another and maintain a neutral position in the low back area. As your ease into this pose you can challenge yourself and see if you can separate your heels without letting your back lift from the floor. Once you find a position where you know you can stay still start to bring your focus back to your breathing. Lay in this position for up to 4 minutes.
Frog Pose up the Wall:
Transition from a wide leg position into Frog Pose up the wall by drawing the soles of the fee together. The lower your drop your heels towards the floor the deeper the stretch you get, but if you feel your low back peeling from the floor lift the heels a little higher until you can keep a soft back position. For some added depth in this pose you can lightly press your knees towards the wall with your hands. Lay in this position for up to 4 minutes.
Piriformis Stretch up the Wall.
Transition from Frog up the Wall to Piriformis stretch by lengthening the legs back up the wall. Start first by placing the Right ankle across your Left thigh. You should start to feel a stretch around the outside of the Right hip. You can add some depth here by placing your Right hand on your Right knee and lightly pressing the knee towards the wall. For an even deeper stretch you can stat to bend the Left knee and placing the Left foot on the wall. The lower you drop your Left foot down the wall the deeper the stretch you will get, but stay mindful of the low back. Stay in this position for up to 3 minutes and repeat on each side.
End:
End your session with legs going back up the wall again and lay there for about 3-5 minutes for a Savasana. Bring both legs into the chest and roll to the Right or Left side and lay there for a minute before getting up into a seated position.
Namaste…..
