Time to slow down and take some rest and relaxation with this 10 minute legs up the wall yoga restorative yoga sequence. This yoga class features Viparita Karani Pose and variations. This gentle stretch class is suitable for all levels, including beginners. Featuring five exercises to relax and unwind.
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Legs Up The Wall Yoga Routine
Viparita Karani or legs up the wall is one of my favorite poses to end a yoga practice. Or just a delicious way to take 5-10 minutes out the day, and relax. Getting into the pose can be challenging but it’s so worth it!
To come into Viparita Karani, come into a seated position with your left hip against the wall. With the hands behind you for support, sweep the legs up the wall while laying back on the floor. Use the support of the feet/legs on the wall to settle into position.
Other yoga poses up the wall
Once in position we can use the wall for support and come into more restorative poses. For example, a figure four stretch for the hips and glutes. Using the wall makes this effortless to hold.
Each yoga class should include a twist, and for this one I chose a variation Viparita Karani with the legs out to the side. You can do one leg, or both. If the floor seems a long way off then support the legs on a yoga bolster or blocks.
Butterfly stretch is another favorite of mine in this position. Again, using the wall allows for support without effort. It’s a great variation and the modification for the last legs up the wall pose in this class.
With the legs up the wall we can allow gravity to draw the legs wide. Now, without support this isn’t very restorative. So, I suggest supporting the upper thighs with blocks or bolsters. This simple act means your inner thighs are relaxing and not contracting to protect you from over stretching.
Before my yoga room was decorated I used to do this in the living room using an ottoman under each shin. So good! Plus, it’s a great way to stretch the inner thighs when working on improving yoga poses. For example, side splits.
All in all, this is a great class for relaxation, and reduce anxiety or stress. But really, you don’t need an excuse to take 10 minutes and unwind with your legs up the wall. It’s good for the body and good for the mind.
- Have you tried restorative yoga?
- Are you going to try legs up the wall pose?
- How are your stress levels?