10 minute UP THE WALL Restorative Yoga | SarahBethYoga

Transcript

hey guys it's Sarah Beth and this is a very relaxing upthe wall restorative yoga routine I made this video for the mindbody mat Pilates Challenge and for all of you looking for a solid 10 minutes of mindfulness and relaxation so let's get started to get in place sit with one side flush to the wall and reach your opposite arm out for support turn and pivot onto your back and extend your legs up the wall you can play with the space between your hips and the wall just use your elbows To Shimmy in or push away the more flexible your hamstrings are the closer your hips can go to the wall and you can always modify by sliding a folded blanket or pillow under your pelvis take what works for you so you can be comfortable for the next 10 minutes let your legs rest on the wall without any forcing or pushing you can place your hands wherever You' like but I prefer reaching the arms overhead letting the elbows fall open gently close your eyes and allow your whole body to soften for a few deep and slow effortless breaths [Music] to move on pull your left heel down just 1 inch so your left knee bends place your right ankle above your left knee for a figure four up the wall you're going to be here for about 2 full minutes so no need to force yourself into anything extreme instead enjoy the subtle sensation of the opening in your hip and after a few deep breaths try moving a little deeper by dragging your left heel down another [Music] inch if your right knee is caving into the body then consider using your right hand to push the knee open as you hold this pose this is restorative yoga so you don't need much effort once you get into a pose notice if there is any flexing or resisting anywhere else in the body and just let it go let the ground and wall support you [Music] [Music] completely try going a little bit deeper for these last few slow [Music] breaths and slowly switch sides place your right leg back on the wall with a tiny Bend in the knee place your left ankle above your right knee use all the same modifications timing and deep breathing that you did on the other [Music] [Music] side find a sense of ease and calm relax the muscles around your eyebrows relax your eyelids and focus on your deep slow [Music] breath [Music] [Music] try going a little deeper for a few more belly [Music] breaths the slower you are in your transitions the easier it will be to maintain this calm grounded restorative [Music] feeling slowly release your figure four straighten both legs up the wall then open your legs for a wide straddle this might bring a lot of sensation so find the place where you can relax the muscles in your legs and hips as well as the tiniest muscles in your face around your eyes and jaw [Music] [Music] [Music] [Music] [Music] gently pull the legs back together and bring the soles of your feet together knees open for butterfly legs up the wall try pulling your ankles in close to your hips and if it feels good press your knees towards the [Music] wall allow your inner thighs to soften [Music] [Music] [Music] gently release and come back to a traditional legs up the wall [Music] pose they say this pose is so powerful that just 5 minutes here is like a 20-minute nap so give yourself a couple of minutes just to sink and settle enjoy the sensation of blood and energy flowing through the body the lightness in your legs and the tingle on your skin [Music] and this is where I'll leave you today when you're done for new yoga videos every week check out Robin Long's mindbody mat Pilates challenge if you're looking for new ways to connect your mind and body on the mat have a wonderful rest of your day yogis namaste