 supported by the bolster/blanket. If it feels comfortable to do so, extend the legs so that you come into a slight and supported backbend. Your arms rest on the mat next to the bolster/blanket, palms facing upward (Fig. 3c). Close your eyes and again experience the soft belly breath. This supported backbend can be held for many breaths. To come out of the pose, bend the knees and place the soles of the feet on the floor, press the palms and forearms into the mat and come up into seated.
ASANA 4 – Viparita Karani (Legs Up the Wall Pose)
Place your yoga mat perpendicular to a wall. Sit on the floor next to the wall so that your left hip touches the wall (Fig. 4a). In a single movement, turn your legs toward the wall so that the soles of your feet come into contact with it, as your back drops onto your yoga mat, then extend your legs up the wall (Fig. 4b). Your buttocks should remain in contact with the wall. If this angle is uncomfortable for the back, place your bolster parallel to the wall, sit on it with your left side touching the wall (Fig. 4c) and then turn so that the legs are up the wall and your back is on your yoga mat—the bolster will be immediately beneath the lower back (Fig. 4d).
Once your legs are up the wall, lengthen them so that the soles of the feet are positioned as if standing on the ceiling. Allow the arms to rest beside the body so that there is some space between body and arm, palms facing upward. Close your eyes and experience once again that the belly pushes out on the inhale and drops deeply toward the spine on the exhale. Hold this posture for several minutes. Be sure to bend the knees and bring the heels close to the buttocks if your feet begin to feel very cold or tingly. To come out of this pose, place the soles of the feet on the wall close to the buttocks and roll onto your right side. Rest for a few moments on the right side then push yourself up into seated.
Finish your practice by sitting once again in simple cross-legged posture with the eyes closed, feeling the belly move with the breath. Notice how the body and mind feel after these restorative asanas. Close your practice by inwardly expressing gratitude for your body and breath, and for the gift of relaxation you’ve given yourself through this series of postures.
Ashley Cleveland, MA, DC, is Provost and Associate Professor at Cleveland Chiropractic College–Kansas City and teaches yoga in Kansas City. |
