Two poses for today are Legs up the wall and Reclining Hero Pose

Legs up the wall and Reclining Hero Pose

Legs up the wall

Legs Up the Wall Pose (or Viparita Karani) is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. It is one of the most approachable yoga poses as it doesn’t require much flexibility or strength. But even though it’s a passive pose, its benefits are pretty amazing.

Steps

1. Begin seated beside an open wall, with your hip and shoulder against the wall.
2. Gently lower your torso down to the ground as your legs lift against the wall.
3. Option to wiggle closer to or further away from the wall to your comfort level.
4. Option to place a block, pillow, or folded blanket under your hips to release any discomfort in the low back or hamstrings.
5. Allow your head to rest on the ground or a pillow and place your arms wherever they are most comfortable.
6. Stay anywhere from one to 15 minutes.
7. To release, push the bottoms of your feet into the wall and lift your hips slightly. If using support, move the support out of the way. Gently roll to one side and stay for a few breaths before returning to your seat.

Benefits

• It can offer relief from symptoms of arthritis, headaches, low blood pressure, and insomnia.
• Eases symptoms of premenstrual syndrome and menopause.
• Relieves tired feet and legs.
• Gently stretches the hamstrings and legs.
• It can relieve discomfort in the lower back.
• Calms the mind.
• Eases symptoms of anxiety and stress.

Reclining Hero Pose

Reclining Hero’s Pose, is the reclining variation of Virasana, a seated yoga pose, with the legs bent at the knees and the calves resting alongside the thighs, feet pointing backward. It is considered an intermediate pose that deeply stretches the back, legs, knees, hips, and chest.

Steps

• Start in Virasana / Hero Pose sitting on, or in-between, your heels.
• Bring your hands behind you to the mat.
• Press the tops of the feet to the mat and firm the inner ankles in.
• Bend your elbows and slowly lean your body back as you exhale, lowering onto your forearms and then your upper back, if that still feels ok for your knees and lower back.
• You should feel a stretch in the midpoint of your thigh muscle (quadriceps) rather than the attachment points of the muscle at your knees.
• If your back is on the mat you can bring your arms alongside the ears, out to the sides, or place your hands on your belly.
• Stay here for 10 breaths.
• Try to come out of the pose the way you came into it – mindfully. Engage your abdominal muscles as you inhale, pushing your hands or elbows to the mat to lift back up to Virasana.

Benefits

• Stretches the feet, ankles, thighs, and front of the body.
• Gently massages and stimulates the lower back.
• The full pose with the arms overhead opens up the chest and the shoulders.