Restorative legs up the wall has many benefits.
It reduces stress,
Quiets the mind,
Relieves lower back tension,
Revitalizes the legs,
And much more.
It can look different for many people.
Your knees may be bent and the soles of the feet may be resting on a wall or on your bed,
Or the legs may be straight up with a slight bend in the knee.
Practicing any of these ways you still receive the benefits of the pose because your feet are above your head.
This is an inversion.
With any inversion,
Always listen to your body and check in and ask yourself,
Am I safe in this pose?
Find your version of legs up the wall now.
Hands may be on the belly,
Out like a T,
Or in cactus or gold post arms.
I also like to add in an eye pillow or a towel over my eyes to close out the light.
Begin to notice the breath.
The rise and fall of the chest.
Inhale,
Expanding the belly and exhale,
Releasing.
Become aware of your natural breath,
This vital life force energy that flows through you.
Now begin to deepen the breath.
Take a long inhalation through the nose and an equally long exhalation through the nose or through the mouth.
Long inhalation through the nose and equally long exhalation through the nose or through the mouth.
Take one more long inhalation and equally long exhalation.
As you engage in this body scan legs up the wall meditation,
Notice,
Just notice any sensations in the body,
Such as tingling,
Aches,
Slight discomfort,
And breathe through these areas.
I say to yourself,
Inhale,
Calm,
Exhale,
Release.
Bring your attention to the head.
Let the head become heavy.
Release the head to the floor.
Bring your attention to the forehead,
Eyes,
And the space around the eyes.
Become aware of the muscles in the face.
Let the mouth open for some space to relax the jaw.
Move your attention to the neck,
Back of the neck,
Sides of the neck,
And shoulders.
Inhale,
Calm,
And exhale,
Release.
Move your awareness now to the upper back,
Middle back,
Lower back,
And side body.
Pausing for a moment,
Noticing any sensations in these parts of the body.
Inhale,
Calm,
And exhale,
Release.
Bring your awareness to the chest,
Upper chest,
Lower chest,
Belly.
Pausing for a moment.
Inhale,
Calm,
Exhale,
Release.
Move your attention to the pelvis,
To the hips,
And release any tension.
And pausing for a moment,
Inhaling and exhaling.
Move your awareness to the legs.
The legs that support you every day.
Noticing that they are in a different position than they usually are.
They are resting,
Pausing for just a few more moments,
Being revitalized with new energy and strength.
Let them become heavy now,
Knowing that they are fully supported.
Releasing any tension in the muscles in the upper leg,
Around the knee,
And lower leg.
Inhaling and exhaling,
Release.
Bring your attention to the feet.
Front of the feet,
Back of the feet,
The toes.
Inhale,
Calm,
And exhale,
Release.
Now begin to deepen the breath again.
Take a long inhalation through the nose and an equally long exhalation through the nose or through the mouth.
Long inhalation through the nose and equally long exhalation through the nose or through the mouth.
Take one more long inhalation and long exhalation.
To come out of this pose,
Bend the knees if they are not already bent and gently roll over to one side.
Pause for a moment.
You may say to yourself,
Inhale,
Calm,
Exhale,
Release,
And come up to sitting.
Bring your hands together at your heart.
May today you be at peace and may you share this newfound peace with those around you.
Namaste.
