How to do Viparita Karani (Legs Up the Wall) w/ AnaMargret Sanchez

Transcript

so we are going to practice legs up the wall pose in Sanskrit it's called viparita karani and this is your setup uh I have the luxury of having a bolster and some blankets but if you don't have a bolster you can just use uh about three blankets or so or if you have a big pillow off your sofa you can also use that I've used everything and um Judy's going to demonstrate how to come into the pose and then just settle into the pose so whenever you're ready we'll take a seat just use your hands to support you as you start to come down so you want to get your hip as close to the wall as possible and then you'll lie back then you can either have your arms by your side or if you feel like you want to open the chest a little bit more you can again bend the elbows and take the hands up a little bit higher I enjoy being in this pose about five to 10 minutes but for some people especially if your hamstrings are a little more resistant maybe coming off the wall a little bit would help so you don't have to be as close and maybe holding a little bit less time and another nice thing might be just to place a blanket or some soft cloth behind your heels so we'll take a look at what that seems looks like you want to feel like the chest is open the head is in neutral and you can just rest for me if I can't do any other pose that day this really is rejuvenating and feels fantastic once I come out of it so it gives me a lot of energy but a balanced energy for the rest of my afternoon or evening whatever I need to do and if you want to make it even nicer and more comforting uh I pillow feels really great so you can just gently rest it over your eyes I put a blanket under Judy because her torso is a little bit longer so if you feel like this is too high you can always just reduce the height of your props if you do feel like your legs are getting a little tired or the hamstrings feel a little over pulled please feel free to just bend the knees and place your feet on the wall for a few moments and then when you feel ready to go back then you straighten the legs again okay so if you'd like to continue and stay here then please feel free to stay for a few more minutes and if you're ready to come out then you would just bend your knees and gently roll to your side but whatever you're doing have it a wonderful day or evening and Om Shanti