Restore Yourself with this Gentle Pose

 After the often hectic holiday season, it’s important to practice self-care to restore your energy and lighten your mood. The easy and gentle yoga pose known as “Legs up the Wall” (Viparita Karani) can boost both your immune system and your mood. It’s a gentle way to get upside down and get the blood flowing to your brain. Here are some tips and variations you can try:

To get into a basic version of Viparita Karani, lie on your side in a fetal position, with your tail and feet against the wall. Roll over onto your back, then slide your feet up the wall. Rest your heels on the wall about hip width apart. Rest your hands by your sides or on your heart and tummy. Close your eyes and breathe deeply.

There are many variations to Legs up the Wall. Most yogis like to place a rolled up blanket, bolster or block under their sacrum for added support. You can also place a small rolled up towel under your neck to support the cervical spine. Your arms can be spread wide or with elbows bent like a cactus. To stretch your hips, you can slide your feet open to the sides or bring the soles of your feet together.

As you relax in Viparita Karani, check in with your body and emotions. Repeat a favorite mantra or affirmation. Count your breath or listen quietly to all the sounds in your environment. Hum as you exhale. Try spending five or ten minutes in this pose today and notice how it makes you feel. Namaste!

Images: Coloring page #76 from Yoga Teddy Bear’s Big Little Coloring Book of 108 YogaPoses colored by Miss Michele Palumbo, Bay Shore, NY. Enter our coloringcontest to win prizes. Pictures of Yoga Teddy Bear creator K. Mae Copham by Robert Oakley in New Paltz, NY.