2 minute read
Putting your feet up
iv: How to Rest
Putting your feet up
Advertisement
Mel Skinner
Here are some instructions for ‘Legs up the wall’ posture, Viparita Karani, taken from my book Rest is Radical:
Getting there Getting into this posture is often the tricky bit. Place a bolster or pillow next to your wall, about a hand’s width away from the wall. You may like to place a blanket on top of your yoga mat, and have a thin cushion to support your head. Start by sitting on the end of your bolster, sideways on to the wall, then use your hands to support yourself as you lower yourself back and down, keeping your pelvis on the bolster and swinging your legs up against the wall. It can take a couple of goes, so don’t be disheartened if it feels tricky at first - alternatively see top tip below for an easier version. An eye pillow is highly recommended, but a scarf will also work to simply shade the eyes from light and encourage the mind to become quiet.
Being there You can stay here for anywhere between 5 and 20 minutes, depending on how comfortable you are. Enjoy the feeling of relieving your legs from tiredness, and opening up your chest. If you want, you can slow down your breath, and imagine breathing from the top of your head to the soles of your feet, then breathing back from the soles of your feet to the top of your head.
Coming out Come out the same way you came in. Start by bending your knees so that your feet hang lower than your knees - this will allow the blood to flow more easily back to them. Then when you are ready, roll to one side and roll completely off the bolster, being careful of turning your head and neck together. Spend a couple of moments resting on your side, then slowly come up to sitting.
Top tip If you are new to yoga, or feeling stiff in the back of your legs, try this first of all without a cushion or bolster. If your lower back feels at all sore, try this posture but with your legs on the seat of a chair rather than straight up against the wall. Avoid if over 3 months pregnant or menstruating.
Images: Mel Skinner, Aeon Books
We are delighted to announce that readers of Herbology News can claim a 20% discount on Rest is Radical. Catch your copy at www.melskinneryoga.com, and enter the code RR20. The discount expires on 14th April. With thanks to Mel and Aeon Books.
