Mindfulness Challenge: Day 20
Welcome to Day 20 of the 21 Day Mindfulness Challenge!
Today’s Mindful Message is Legs-Up-The-Wall Pose
Today try the yoga pose, Legs-Up-The-Wall, also known as Viparita Karani. This is a "feel-good" pose that anyone can do to bring themselves into a state of deep relaxation. The pose is considered to be an inverted pose that gently allows your brain and body to experience deeper meditation and a clearer sense of self-awareness and serenity. It's an easy pose to do on those very long days that you don't have a lot of time or energy for a full workout but still want the benefits of feeling rejuvenated.
You will begin to notice the calming affects of Viparita Karani when you practice for just 5 minutes a couple times a week. Legs-Up-The-Wall can provide you with relief for multiple issues such as anxiety, headaches, mild depression, and digestive problems. It also promotes well-being and balance for your immune system, nervous system, digestive and respiratory systems. It's been known to help balance your hormonal system too.
Here's how you do it:
You can practice Legs-Up-The-Wall two ways. One with support or without (i.e. no pillow). If you want support, be sure to place a firm pillow on the floor against the wall. You could even do this pose in bed with your legs up on the headboard whilst practicing the breathing techniques that we spoke about on day 1.
1. To begin sit with your left side against the wall, resting your lower back against the pillow if you're using one.
2. Gently swing your body around, bringing your legs up the wall. Be sure to use your hands to help maintain your balance as you shift your weight. Lower your torso, slowly allowing your head and shoulders to rest on the floor.
3. Scoot your bottom as close to the wall as you can get it and be sure your lower back is completely supported by your pillow if you're using one.
4. Allow your arms to rest by your side, with your palms facing up to the ceiling.
5. Relax into this position allowing all muscles to release and fall heavy into the floor. Close your eyes and maintain awareness of your breathing. Hold for 5-10 minutes.
6. When complete, slowly push away from the wall using your hands to help support you and slide your legs down the right side.