Legs Up The Wall: A Guided Relaxation

For this guided relaxation practice, we come into Legs Up the Wall pose. We use this shape and our breath to bring a sense of rest to our mind and our body. This is a great one to practice at the end of a long and/or stressful day. Enjoy! xoxo!
Music by <a href="https://pixabay.com/users/natureseye-18615106/?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=9692">Leigh Robinson</a> from <a href="https://pixabay.com/music//?utm_source=link-attribution&utm_medium=referral&utm_campaign=music&utm_content=9692">Pixabay</a>

Transcript

Hello friend. For today's practice, We're going to come into a yoga pose called legs up the wall. So let's take a moment now to set ourselves up together. If you're familiar with the pose, Go ahead and make your way there as you're ready. Otherwise, We're going to find a spot where you're able to lie down on the floor with your legs literally up the wall. I like to lay a blanket down to make it extra cozy, Or I'll pull my yoga mat up to the wall. And then I also like to grab a second blanket to fold up and place under my low back. If you don't have any blankets or mats with you now, That's all good. You really don't need anything for this other than a wall. Everything else is just an option. So feel free to set yourself up however you'd like. Take a moment now to grab any blankets or pillows. And then whenever you're ready, You're going to scoot your bum up to where the floor and the wall meet, And slowly come to lie on your back. So this might take a little awkward adjusting. But really, We're going to be lying in an L shape with our back on the floor and our legs up the wall. And throughout our practice, Your knees can be softly bent or deeply bent, Whatever feels best for you and your body. Once you get settled, Maybe you pull the folded blanket to rest under your low back just above your tailbone. And this will allow your pelvis to tilt down and be supported by the earth. Your feet point toward the sky and your legs rest heavy down into your hip sockets. Just start to feel gravity doing the work here. The earth is literally holding you, Supporting you. Take a second to snuggle your shoulder blades together and down your back to create a little openness through the chest. Maybe you tuck your chin just slightly toward your chest to feel this beautiful lengthening through the back of your neck. A long spine from the tip of your tailbone to the crown of your head. Maybe you allow your arms to rest by your sides. Palms facing down if you feel like you could use a little grounding. Palms facing up if you'd like to be open to receiving. Maybe you bring your hands to rest on your belly. Just making these little choices, Finding what feels good in your body today. Coming into a place where you are fully able to relax and feel supported. Close your eyes, If you'd like, And start to notice your breath now. Maybe you gently deepen the inhales. Sweetly lengthen the exhales. Noticing the sensations of breath moving through you. The rise of the inhale. The fall of the exhale. Soften through the muscles of your face and jaw. Your arms relaxed and heavy. You're back supported. Your belly soft and receptive to breath. As best you can, Relax through the muscles of your legs. Allowing the stack of your bones to do all the work and hold your feet toward the sky. Soften your feet, Your toes. Your fingers. Your entire body growing still and supported by this shape. Breathing in. Breathing out. With each breath in, You feel a sense of calm wash over you. With each breath out, A release. Letting go. There is nothing you need to do. Nothing you need to remember or accomplish. Right now, It's okay to just be. Listening to your breath. Watching your thoughts come and go. Witnessing your body becoming more and more relaxed. Your mind becoming more and more at ease. You can feel the earth rising up to hold you. You can let go. You are supported. You are free to rest. Breathing in. Breathing out. You This is the time to be slow. Lie low to the wall until the bitter weather passes. Try, As best you can, Not to let the wire brush of doubt scrape from your heart all sense of yourself and your hesitant light. If you remain generous, Time will come good and you will find your feet again on fresh pastures of promise. Where the air will be kind and blushed with beginning. This is the time to be slow by John O'Donohue. You Slowly bring some soft and easy movement back into your fingers and toes. Maybe rocking your head slowly side to side. Just waking up a little through the body. And then whenever you're ready, Begin to deeply bend through the knees, Bringing your knees toward your chest. And slowly roll to one side. Coming into a little fetal position. And take a moment here to check in. Notice how you feel. Maybe you notice your breath once more. Maybe you notice your heartbeat. And stay here for as long as you'd like. Otherwise, Gently make your way back up to a seated position, Moving soft and easy with kindness. Wherever you are, Let's take one final deep breath in together. Inhaling fully exhaling completely. Thank you so much for being here. For giving your body and mind the gift of rest. And for allowing me to guide you through some sweet relaxation today. It is such an honor to be still with you. Until next time. Take care.