Legs up the Wall Slide in Bolster – Viparita Karani

Benefits: This movement allows the body to relax and the mind to become still. The chest is opened, allowing the breath to come easier, also facilitating the quietening of the mind, as well as providing a gentle shoulder stretch. This movement also helps to prevent varicose veins and relieve indigestion.

Step by Step Instructions:

For this pose you will need a bolster and two blankets. Place the bolster
parallel to the wall with one blanket on top of the bolster. Have
the other blanket on your mat in front of you, about five inches away
from your bolster.

Begin by sitting in vajrasana, focusing in on your breath.

Now come to the right side of your bolster and place your right hip on
the bolster. Make sure that both buttocks are against the wall.

Lay the entire length of your right arm along the floor and then roll
over onto your back, so that your feet are pointing
directly up toward the ceiling.

Place your arms beside you, a good distance away from your body with the
back of your palms on the floor. Rest your head on the folded blanket.

Keep your legs lengthening up toward the ceiling so that throughout the pose they
stay straight but not hard.

Allow your chest, abdomen and pelvis to expand and relax, creating space for your baby.

Close your eyes and focus in your breath, taking long, smooth and even breaths.

Allow the mind to become quiet and calm by counting your breaths, exhale
count one, inhale count two and so on until you get to ten, then go
back to one, exhaling on the odd numbers and inhaling on the even numbers.

If the mind wanders and you lose count or realise you are inhaling on
the odd numbers, return to one. Experience the serenity of the pose.

Keep focusing on your breath, counting to ten.

To come out of the pose slowly bend your knees, placing your feet on the wall. Move your head blanket out of the way and slide yourself back, until your back is flat on the floor. Bring the soles of your feet together and your knees apart on top of the bolster, to rest in bddha konasana for a few breaths.

When you are ready to come out, inhale your right arm above your head and
roll to your right. Bring your left arm onto the floor in front of
you and slowly push yourself upright. Come to sitting in
vajrasana, taking deep breaths here.

Everything Else:

Level: 1
Props required:
Blankets, Bolster, Wall
Movement Type: Restorative
Sub Movement Type-A: Inversion
Sub Movement Type-B: Meditative
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Chest
Physiological Focus: Endocrine System, Nervous System

Therapeutic Focus: Menopausal Symptoms, PMS, Varicose Veins

Contraindications:In some schools of yoga this movement is classed as an inversion an advised to be avoided during menstruation, or practiced without height under the pelvis.

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