Try this grounding and calming pose when you’re feeling overwhelmed, tired, or stressed.
1. Find an open wall space. Start seated beside the wall, with your feet on the floor in front of you and your left side body in contact with the wall. On an exhale, gently lie down on your back and pivot yourself so that the backs of your legs are pressing against the wall and the bottoms of your feet are facing up. You may need to wiggle around to find your way into this position.
2. Your sitting bones should now be pressed up against the wall, or slightly away from the wall, and your back and head rested on the floor; this will form approximately a 90-degree angle in your body. If it's too much on your hamstrings just scoot away from the wall to form a wider angle.
3. If you find this position uncomfortable in any way, or just wish for extra cushion, you can place a pillow or folded blanket under your hips. By pressing the bottoms of your feet into the wall, lift your hips slightly and slide your prop underneath your hips. Sometimes when you’re new to this position you can experience tingling in your legs. If you feel that, slide your legs down the wall, pull your knees to your chest and feel a stretch, then you can stretch your feet back up the wall.
4. Let the back of your head be heavy and your neck be in a neutral position. Soften your face and your throat. Let your hands rest either on your belly or down by your sides, palms facing upwards. Close your eyes and breath deeply through your nose.
5. Stay here for anywhere from 5-15 minutes. To come out of the position, push the bottoms of your feet into the wall and lift your hips slightly. Gently roll to one side, being sure to slide your prop out of the way if you have used one. Stay on your side for a few breaths before returning to your seat.
Modification: With your knees close to your chest, open the legs so the knees go out in opposite directions. The soles of your feet should touch. This stretches the inner thighs and groin.
*Disclaimer: Always consult your health care provider and obtain clearance before practicing yoga or any other exercise program. Practicing under the direct supervision and guidance of a qualified instructor may reduce the risk of injuries. Not all yoga poses are suitable for all persons. Practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your healthcare provider, can also help determine what poses are suitable for your particular case. The information provided in this blog is strictly for reference only and is not in any manner a substitute for medical advice or direct guidance of a qualified yoga instructor. Oly Family Chiropractic Inc. assumes no responsibility or liability for any injuries or losses that may result from practicing yoga or any other exercise program.
